Foods High in Potassium
Potassium is a critical electrolyte that regulates fluid balance, nerve signals, and muscle contractions, including your heartbeat. Most adults fall significantly short of the recommended intake. Here are the 30 foods highest in potassium in our database.
Top 30 Potassium-Rich Foods
| # | Food | Potassium | Calories |
|---|---|---|---|
| 1 | Cocoaper 100g (100g) | 1520mg | 228 kcal |
| 2 | Hemp Seedsper 100g (100g) | 1200mg | 553 kcal |
| 3 | Pistachiosper 100g (100g) | 1020mg | 560 kcal |
| 4 | Flaxseed, groundper 100g (100g) | 793mg | 534 kcal |
| 5 | Almond butter, creamyper 100g (100g) | 745mg | 614 kcal |
| 6 | almondsper 100g (100g) | 733mg | 579 kcal |
| 7 | Chocolate, dark, 70-85% cacao solidsper 100g (100g) | 715mg | 598 kcal |
| 8 | pumpkin seedsper 100g (100g) | 691mg | 559 kcal |
| 9 | Peanuts, virginiaper 100g (100g) | 690mg | 563 kcal |
| 10 | Peanut butter, smooth, reduced fatper 100g (100g) | 669mg | 520 kcal |
| 11 | sunflower seed, kernelper 100g (100g) | 657mg | 584 kcal |
| 12 | Dates, deglet noorper 100g (100g) | 656mg | 282 kcal |
| 13 | pine nutsper 100g (100g) | 655mg | 673 kcal |
| 14 | Cashewsper 100g (100g) | 638mg | 553 kcal |
| 15 | hazelnuts or filbertsper 100g (100g) | 636mg | 628 kcal |
| 16 | Lima beans, immature seedsper 100g (100g) | 570mg | 123 kcal |
| 17 | Spinachper 100g (100g) | 558mg | 23 kcal |
| 18 | Soybeans, greenper 100g (100g) | 539mg | 141 kcal |
| 19 | Cereals ready-to-eat, granola, homemadeper 100g (100g) | 539mg | 489 kcal |
| 20 | Avocadosper 100g (100g) | 507mg | 167 kcal |
| 21 | Whey Protein Powderper 100g (100g) | 500mg | 381 kcal |
| 22 | Sweet potatoes, orange flesh, without skinper 100g (100g) | 486mg | 86 kcal |
| 23 | Ham, sliced, restaurantper 100g (100g) | 484mg | 121 kcal |
| 24 | Brussels sproutsper 100g (100g) | 477mg | 43 kcal |
| 25 | sesame seedsper 100g (100g) | 475mg | 565 kcal |
| 26 | sesame butter, tahini, type of kernels unspecifiedper 100g (100g) | 459mg | 592 kcal |
| 27 | tunaper 100g (100g) | 441mg | 109 kcal |
| 28 | Edamame, frozen, preparedper 100g (100g) | 436mg | 121 kcal |
| 29 | Beans, pintoper 100g (100g) | 436mg | 143 kcal |
| 30 | Jerusalem-artichokesper 100g (100g) | 429mg | 73 kcal |
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Start your free trialWhy Potassium Matters
Potassium works in opposition to sodium. Where sodium raises blood pressure by causing the body to retain water, potassium helps the kidneys excrete excess sodium and relaxes blood vessel walls. Studies consistently show that higher potassium intake is associated with lower blood pressure and reduced risk of stroke, making it one of the most impactful nutrients for cardiovascular health.
Every muscle in your body depends on potassium to contract and relax properly. Low potassium (hypokalemia) can cause muscle cramps, weakness, and in severe cases, dangerous heart arrhythmias. Athletes and people who sweat heavily are at higher risk, especially if they rely on water alone without replacing electrolytes.
The adequate intake for potassium is 2,600 mg per day for women and 3,400 mg per day for men, yet the average American consumes only about 2,500 mg. The best strategy is to eat a variety of fruits, vegetables, legumes, and dairy products throughout the day. Bananas get all the credit, but potatoes, sweet potatoes, spinach, and beans actually contain more potassium per serving.
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Take the free quizCommon Questions About Potassium
How much potassium do I need per day?
The adequate intake is 2,600 mg per day for adult women and 3,400 mg per day for adult men. These amounts come from the National Academies of Sciences. Most people can meet their needs through a diet rich in fruits, vegetables, beans, and dairy.
Are bananas really the best source of potassium?
Bananas are a decent source (about 422 mg per medium banana), but they are far from the best. A medium baked potato with skin has about 926 mg, a cup of cooked spinach has 839 mg, and a cup of cooked lentils has 731 mg. Sweet potatoes, avocados, and white beans are also higher than bananas.
What are symptoms of low potassium?
Mild deficiency causes muscle cramps, fatigue, and constipation. More severe deficiency can lead to muscle weakness, abnormal heart rhythms, and tingling or numbness. If you experience persistent muscle cramps or heart palpitations, ask your doctor to check your potassium levels.