Foods high in potassium
USDA FoodData Central data, retrieved October 2026
Potassium is an electrolyte, and most of it comes from plant foods. The National Academies 2019 update gives an adequate intake of 3,400 mg a day for men and 2,600 mg for women. Average adult figure on this site is 3,000 mg. Because the amounts are in thousands of milligrams, ordinary portions of fruit and vegetables matter more here than for almost any other nutrient.
This page lists 15 foods from USDA FoodData Central with at least 600 mg of potassium per 100 g. Dried apricots (1,162 mg), Pistachios (1,025 mg) and Flaxseed (813 mg) are the leaders. Expect dried fruit, legumes, potatoes, leafy greens and some fish. If you have kidney disease or another medical condition, ask your clinician before raising your potassium intake.
These are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
Read the full disclaimer
Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Top of the list
At the top: Dried apricots (1,162 mg), Pistachios (1,025 mg), Flaxseed (813 mg), Pumpkin seeds (809 mg), Raisins (744 mg) per 100 g. 15 of the 178 foods in our table meet the rule. Check the "State" column: dry grains and legumes are not equal by weight to cooked ones.
| # | ||||||||
|---|---|---|---|---|---|---|---|---|
| 1 | Dried apricots | as eaten | 1,162 mg | 39% | 349 mg in 30 g | 241 kcal | 62.6 g | 10 mg |
| 2 | Pistachios | fresh | 1,025 mg | 34% | 287 mg in 28 g | 560 kcal | 27.2 g | 1 mg |
| 3 | Flaxseed | fresh | 813 mg | 27% | 81.3 mg in 10 g | 534 kcal | 28.9 g | 30 mg |
| 4 | Pumpkin seeds | fresh | 809 mg | 27% | 243 mg in 30 g | 559 kcal | 10.7 g | 7 mg |
| 5 | Raisins | as eaten | 744 mg | 25% | 223 mg in 30 g | 299 kcal | 79.3 g | 26 mg |
| 6 | Fresh dill | fresh | 738 mg | 25% | 36.9 mg in 5 g | 43 kcal | 7.02 g | 61 mg |
| 7 | Almonds | fresh | 733 mg | 24% | 205 mg in 28 g | 579 kcal | 21.6 g | 1 mg |
| 8 | Prunes | as eaten | 732 mg | 24% | 220 mg in 30 g | 240 kcal | 63.9 g | 2 mg |
| 9 | Dark chocolate 70-85% | as eaten | 715 mg | 24% | 143 mg in 20 g | 598 kcal | 45.9 g | 20 mg |
| 10 | Raw peanuts | fresh | 705 mg | 24% | 197 mg in 28 g | 567 kcal | 16.1 g | 18 mg |
| 11 | Hazelnuts | fresh | 680 mg | 23% | 190 mg in 28 g | 628 kcal | 16.7 g | 0 mg |
| 12 | Dry lentils | raw (dry) | 677 mg | 23% | 406 mg in 60 g | 352 kcal | 63.4 g | 6 mg |
| 13 | Cashews | fresh | 660 mg | 22% | 185 mg in 28 g | 553 kcal | 30.2 g | 12 mg |
| 14 | Dates | as eaten | 656 mg | 22% | 315 mg in 48 g | 282 kcal | 75 g | 2 mg |
| 15 | Sunflower seeds | fresh | 645 mg | 22% | 194 mg in 30 g | 584 kcal | 20 g | 9 mg |
Values are per 100 g unless stated. Portion is a typical size. Column headers can be clicked to change the sort order.
Not sure how much of this you eat? Photograph the plate: free, no signup.
Calories from a photoHow to use this list
Mind the state of the food. Dried apricots, raisins and tomato paste are concentrated, so they rank high per 100 g while an actual portion is small, and fresh fruit shows lower numbers because water makes up most of its weight. The portion column converts the ranking into servings you would really eat, such as a baked potato or a banana.
Look at the sodium column. Preserved foods, like canned fish, pickles or salted vegetables, can be rich in potassium and in salt together. For everyday meals, many people choose fresh or lightly processed options: baked potatoes with the skin, beans, spinach, bananas, avocado. Mixing several of these across the day reaches the reference without special effort.
Method: where the data comes from
The list is built from our table of 178 foods based on USDA FoodData Central, SR Legacy (public domain, CC0). We retrieved the data on October 4, 2026. Values are per 100 g of the food in the state shown in the "State" column: a raw, cooked or dry food carries different amounts of water, so per-100 g figures are not comparable across states. If USDA reports no value for a nutrient, the food is left out of this list: "no data" is not zero.
A food makes the list with at least 600 mg (potassium) per 100 g, which is 20% of the daily reference for the reference adult, 3,000 mg. We call 300 mg (10%) and up a good source.
The reference adult is the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), on a 2,000 kcal day. The "Portion" column shows the value in a typical portion of the food. This is general information for healthy adults, not medical advice; Mealyno does not replace a doctor or a dietitian.
Frequently asked questions
How much potassium do adults need?
The National Academies 2019 adequate intake is 3,400 mg a day for men and 2,600 mg for women. Most people fall below it when they eat few vegetables and fruit. If you have kidney disease or another medical condition, ask your clinician before raising your potassium intake.
Which foods have the most potassium per portion?
Per 100 g, dried fruit and legumes lead, but an actual serving also matters. Potatoes, bananas, beans and leafy greens give a large amount in a normal portion. The portion column in the table helps compare foods in real servings.
Why does the table show sodium next to potassium?
Foods that are preserved, brined or canned can contain a lot of potassium and a lot of salt at the same time. The sodium column makes this visible so that you can pick fresh or lightly processed options when you wish to.
Is potassium from supplements the same as from food?
Food delivers potassium together with fibre, water and other nutrients. Supplements are a different matter, and you should ask a doctor or dietitian before using them. If you have kidney disease or another medical condition, ask your clinician first.
Cite this data
You are welcome to cite this table and link to it. The USDA data is public domain (CC0); our selection, calculations and ordering are Mealyno's. Copy the link or the citation below.