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Potassium-rich foods

The 40 foods with the most potassium per 100 g in our database and the 25 that provide the most in a typical serving, with the share of the EFSA daily reference each serving covers.

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Last updated
Sources
5 primary
Data
USDA FoodData Central

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How this list is built

The main table ranks foods by milligrams of potassium per 100 g, as each one is described on its page (raw, cooked, or drained); for drinks, per 100 ml. When two tie, the amount per serving decides. The second table ranks foods by the potassium in a typical serving, which is closer to what ends up on the plate.

A script copies the potassium values from the USDA FoodData Central entry each food page cites. Only foods with a value above zero are included, because a zero in that database can be a missing value, and condiments such as garlic or honey, used in very small amounts, are left out.

EFSA considers 3,500 mg of potassium a day an adequate intake for adults, and the percentage column uses that figure.

Values come from USDA FoodData Central (each food page cites the exact entry) and are per 100 g of the food as described; for drinks, per 100 ml. The typical serving is a common amount for calculations, not a recommendation. The 1 to 5 satiety score is our own estimate from energy density, protein, fiber, and water: it compares foods with each other and is not a measurement in people.

The 40 foods with the most potassium per 100 g

40 foods ranked by potassium per 100 g, highest first, with the share of the EFSA reference in one serving.

  1. PistachiosPotassium 255 mg per serving · EFSA reference 7 % of 3,500 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density1,020mg/100 g
  2. Sunflower seedsPotassium 213 mg per serving · EFSA reference 6 % of 3,500 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density850mg/100 g
  3. FlaxseedsPotassium 81 mg per serving · EFSA reference 2 % of 3,500 mg per serving · Typical serving 10 g (0.4 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density813mg/100 g
  4. Pumpkin seeds (pepitas)Potassium 197 mg per serving · EFSA reference 6 % of 3,500 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density788mg/100 g
  5. AlmondsPotassium 183 mg per serving · EFSA reference 5 % of 3,500 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density733mg/100 g
  6. Dark chocolatePotassium 143 mg per serving · EFSA reference 4 % of 3,500 mg per serving · Typical serving 20 g (0.7 oz) · Satiety 1/5High in fiberHigh energy density715mg/100 g
  7. PeanutsPotassium 176 mg per serving · EFSA reference 5 % of 3,500 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density705mg/100 g
  8. HazelnutsPotassium 170 mg per serving · EFSA reference 5 % of 3,500 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density680mg/100 g
  9. Yam (ñame)Potassium 871 mg per serving · EFSA reference 25 % of 3,500 mg per serving · Typical serving 130 g (4.5 oz) · Satiety 4/5High in fiberEasy to digest670mg/100 g
  10. CashewsPotassium 165 mg per serving · EFSA reference 5 % of 3,500 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density660mg/100 g
  11. DatesPotassium 138 mg per serving · EFSA reference 4 % of 3,500 mg per serving · Typical serving 21 g (0.7 oz) · Satiety 2/5High in fiber656mg/100 g
  12. Dry-roasted peanutsPotassium 190 mg per serving · EFSA reference 5 % of 3,500 mg per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density634mg/100 g
  13. Cooked octopusPotassium 630 mg per serving · EFSA reference 18 % of 3,500 mg per serving · Typical serving 100 g (3.5 oz) · Satiety 3/5High in protein630mg/100 g
  14. French friesPotassium 579 mg per serving · EFSA reference 17 % of 3,500 mg per serving · Typical serving 100 g (3.5 oz) · Satiety 1/5High in fiberHigh energy densityMay worsen nausea579mg/100 g
  15. Cooked white beansPotassium 842 mg per serving · EFSA reference 24 % of 3,500 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating561mg/100 g
  16. SpinachPotassium 558 mg per serving · EFSA reference 16 % of 3,500 mg per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating558mg/100 g
  17. Peanut butterPotassium 89 mg per serving · EFSA reference 3 % of 3,500 mg per serving · Typical serving 16 g (0.6 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density558mg/100 g
  18. Cooked Swiss chardPotassium 824 mg per serving · EFSA reference 24 % of 3,500 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating549mg/100 g
  19. Dry-cured ham (prosciutto)Potassium 153 mg per serving · EFSA reference 4 % of 3,500 mg per serving · Typical serving 30 g (1 oz) · Satiety 3/5High in proteinNutritious in small servings510mg/100 g
  20. AmaranthPotassium 152 mg per serving · EFSA reference 4 % of 3,500 mg per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density508mg/100 g
  21. Fried ripe plantain (maduros)Potassium 406 mg per serving · EFSA reference 12 % of 3,500 mg per serving · Typical serving 80 g (3 oz) · Satiety 1/5High in fiberMay worsen nausea507mg/100 g
  22. AvocadoPotassium 340 mg per serving · EFSA reference 10 % of 3,500 mg per serving · Typical serving 70 g (2.5 oz) · Satiety 5/5High in fiberNutritious in small servings485mg/100 g
  23. Taro (malanga)Potassium 629 mg per serving · EFSA reference 18 % of 3,500 mg per serving · Typical serving 130 g (4.5 oz) · Satiety 3/5High in fiberEasy to digest484mg/100 g
  24. Fried green plantain (tostones)Potassium 386 mg per serving · EFSA reference 11 % of 3,500 mg per serving · Typical serving 80 g (3 oz) · Satiety 1/5High in fiberHigh energy densityMay worsen nausea482mg/100 g
  25. Baked ripe plantainPotassium 477 mg per serving · EFSA reference 14 % of 3,500 mg per serving · Typical serving 100 g (3.5 oz) · Satiety 2/5Easy to digest477mg/100 g
  26. GuacamolePotassium 283 mg per serving · EFSA reference 8 % of 3,500 mg per serving · Typical serving 60 g (2 oz) · Satiety 5/5High in fiberNutritious in small servings472mg/100 g
  27. Sesame seedsPotassium 42 mg per serving · EFSA reference 1 % of 3,500 mg per serving · Typical serving 9 g (0.3 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density468mg/100 g
  28. Mamey sapotePotassium 681 mg per serving · EFSA reference 19 % of 3,500 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiber454mg/100 g
  29. Yellowfin tunaPotassium 662 mg per serving · EFSA reference 19 % of 3,500 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digest441mg/100 g
  30. WalnutsPotassium 110 mg per serving · EFSA reference 3 % of 3,500 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density441mg/100 g
  31. Cooked pinto beansPotassium 654 mg per serving · EFSA reference 19 % of 3,500 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating436mg/100 g
  32. EdamamePotassium 327 mg per serving · EFSA reference 9 % of 3,500 mg per serving · Typical serving 75 g (2.5 oz) · Satiety 5/5High in proteinHigh in fiberMay cause bloating436mg/100 g
  33. Raw green plantainPotassium 431 mg per serving · EFSA reference 12 % of 3,500 mg per serving · Typical serving 100 g (3.5 oz) · Satiety 2/5431mg/100 g
  34. GuavaPotassium 417 mg per serving · EFSA reference 12 % of 3,500 mg per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy density417mg/100 g
  35. CodPotassium 620 mg per serving · EFSA reference 18 % of 3,500 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density413mg/100 g
  36. Chia seedsPotassium 61 mg per serving · EFSA reference 2 % of 3,500 mg per serving · Typical serving 15 g (0.5 oz) · Satiety 2/5High in fiberNutritious in small servingsHigh energy density407mg/100 g
  37. Cooked kidney beansPotassium 605 mg per serving · EFSA reference 17 % of 3,500 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating403mg/100 g
  38. Pork tenderloinPotassium 499 mg per serving · EFSA reference 14 % of 3,500 mg per serving · Typical serving 125 g (4.5 oz) · Satiety 5/5High in proteinEasy to digest399mg/100 g
  39. Sardines in oilPotassium 238 mg per serving · EFSA reference 7 % of 3,500 mg per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings397mg/100 g
  40. Pork loinPotassium 467 mg per serving · EFSA reference 13 % of 3,500 mg per serving · Typical serving 120 g (4 oz) · Satiety 5/5High in proteinEasy to digest389mg/100 g

Most potassium per typical serving

25 foods ranked by the potassium in a typical serving. For drinks, values are per 100 ml.

  1. Yam (ñame)EFSA reference 25 % of 3,500 mg per serving · Calories 151 kcal per serving · Typical serving 130 g (4.5 oz) · Satiety 4/5High in fiberEasy to digest871mg per serving
  2. Cooked white beansEFSA reference 24 % of 3,500 mg per serving · Calories 209 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating842mg per serving
  3. Cooked Swiss chardEFSA reference 24 % of 3,500 mg per serving · Calories 30 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating824mg per serving
  4. Mamey sapoteEFSA reference 19 % of 3,500 mg per serving · Calories 186 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiber681mg per serving
  5. Yellowfin tunaEFSA reference 19 % of 3,500 mg per serving · Calories 164 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digest662mg per serving
  6. Cooked pinto beansEFSA reference 19 % of 3,500 mg per serving · Calories 215 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating654mg per serving
  7. Cooked octopusEFSA reference 18 % of 3,500 mg per serving · Calories 164 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 3/5High in protein630mg per serving
  8. Taro (malanga)EFSA reference 18 % of 3,500 mg per serving · Calories 185 kcal per serving · Typical serving 130 g (4.5 oz) · Satiety 3/5High in fiberEasy to digest629mg per serving
  9. CodEFSA reference 18 % of 3,500 mg per serving · Calories 123 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density620mg per serving
  10. Cooked kidney beansEFSA reference 17 % of 3,500 mg per serving · Calories 191 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating605mg per serving
  11. French friesEFSA reference 17 % of 3,500 mg per serving · Calories 312 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 1/5High in fiberHigh energy densityMay worsen nausea579mg per serving
  12. Boiled potatoEFSA reference 16 % of 3,500 mg per serving · Calories 131 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 4/5Easy to digestLow energy density569mg per serving
  13. Rainbow troutEFSA reference 16 % of 3,500 mg per serving · Calories 212 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinNutritious in small servings566mg per serving
  14. SpinachEFSA reference 16 % of 3,500 mg per serving · Calories 23 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating558mg per serving
  15. Cooked lentilsEFSA reference 16 % of 3,500 mg per serving · Calories 174 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating554mg per serving
  16. Cooked black beansEFSA reference 15 % of 3,500 mg per serving · Calories 198 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating533mg per serving
  17. GazpachoEFSA reference 15 % of 3,500 mg per serving · Calories 65 kcal per serving · Typical serving 250 ml (8.5 fl oz) · Satiety 3/5Low energy densityHydrating515mg per serving
  18. Lentil soupEFSA reference 14 % of 3,500 mg per serving · Calories 150 kcal per serving · Typical serving 250 g (9 oz) · Satiety 5/5High in fiberLow energy densityMay cause bloating508mg per serving
  19. Chicken breastEFSA reference 14 % of 3,500 mg per serving · Calories 180 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digest501mg per serving
  20. Pork tenderloinEFSA reference 14 % of 3,500 mg per serving · Calories 136 kcal per serving · Typical serving 125 g (4.5 oz) · Satiety 5/5High in proteinEasy to digest499mg per serving
  21. Baked ripe plantainEFSA reference 14 % of 3,500 mg per serving · Calories 155 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 2/5Easy to digest477mg per serving
  22. Brussels sproutsEFSA reference 14 % of 3,500 mg per serving · Calories 54 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating476mg per serving
  23. BroccoliEFSA reference 14 % of 3,500 mg per serving · Calories 51 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating474mg per serving
  24. Pork loinEFSA reference 13 % of 3,500 mg per serving · Calories 172 kcal per serving · Typical serving 120 g (4 oz) · Satiety 5/5High in proteinEasy to digest467mg per serving
  25. Lean lambEFSA reference 13 % of 3,500 mg per serving · Calories 150 kcal per serving · Typical serving 125 g (4.5 oz) · Satiety 5/5High in protein460mg per serving

How to use this list

On a GLP-1 medication, people eat a lot less: the 2025 consensus of four US scientific societies reports energy intake reductions of 16% to 39% versus placebo. Eating that little raises the risk of falling short on vitamins and minerals.

Potassium is plentiful in beans, vegetables, fruit, nuts, and fish, the very foods that are hardest to eat with a small appetite. And according to the NIH Office of Dietary Supplements, prolonged diarrhea or vomiting can cause severe potassium deficiency; both are common side effects of GLP-1 medications.

If you have chronic kidney disease or take medications such as ACE inhibitors or potassium-sparing diuretics, your blood potassium can rise too high even with typical amounts of food. In that case, do not increase your potassium or use salt substitutes, which often contain it, without talking to your doctor first.

For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide, Diarrhea on Ozempic, Wegovy or Zepbound: What to Eat and Drink and Hydration on Ozempic, Wegovy or Zepbound: How Much Water and Warning Signs.

Related tool

To spread these foods over a week of small meals, use the weekly menu for small appetites.

Other food rankings

Micronutrients and fats

Protein

Fiber

Calories and macros

Tolerance and snacks

You can also browse the table of all foods or the side-by-side food comparisons.

Sources

Databases and studies behind the data in this list, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central.accessed .
  2. European Food Safety Authority (EFSA).DRV Finder: EFSA dietary reference values for adults (iron, potassium, magnesium, calcium, and vitamin B12).accessed .
  3. European Food Safety Authority (EFSA).Dietary Reference Values for nutrients: summary report. EFSA Supporting Publications 2017:e15121.accessed .
  4. Obesity (The Obesity Society, Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from ACLM, ASN, OMA and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  5. NIH Office of Dietary Supplements.Potassium: fact sheet for consumers.accessed .