Foods High in Potassium

If you are trying to eat more Potassium, ranked lists are useful because the best options are often not the most obvious ones. The foods below are ordered by Potassium content in mg per 100 g, drawn from the foods in our database.

Dried herbs, spices, garlic and chilli are excluded from this ranking. Per 100 g they top almost every nutrient table — ground turmeric alone would lead on iron, potassium and manganese — but they are eaten a teaspoon at a time, so listing them as a source would be misleading.

Remember: ranking by one nutrient is only one way to choose foods. Pairing matters too. Use the Potassium compound page to understand absorption, forms and interactions.

Black Beans — the top-ranked source

Top 15 Potassium foods

1. Black Beans — 1,483.0 mg per 100g (32% DV). Folate, magnesium, anthocyanins
2. Pinto Beans — 1,393.0 mg per 100g (30% DV). Folate, fibre, plant protein
3. Kidney Beans — 1,359.0 mg per 100g (29% DV). Folate, iron, magnesium
4. Chickpeas — 1,074.0 mg per 100g (23% DV). Folate, manganese, iron
5. Lentils — 948.9 mg per 100g (20% DV). Folate, iron, manganese
6. Pistachios — 947.0 mg per 100g (20% DV). Vitamin B6, potassium, magnesium
7. Flaxseed — 793.4 mg per 100g (17% DV). Thiamine, magnesium, lignans
8. Almonds — 732.8 mg per 100g (16% DV). Vitamin E, magnesium, manganese
9. Dark Chocolate (70–85%) — 715.0 mg per 100g (15% DV). Iron, magnesium, copper
10. Pumpkin Seeds — 691.2 mg per 100g (15% DV). Magnesium, zinc, iron
11. Sunflower Seeds — 656.8 mg per 100g (14% DV). Vitamin E, magnesium, selenium
12. Peanut Butter — 654.0 mg per 100g (14% DV). Niacin, vitamin E, magnesium (natural
13. Chia Seeds — 642.1 mg per 100g (14% DV). Calcium, phosphorus, plant omega-3 (ALA)
14. Cashews — 638.3 mg per 100g (14% DV). Magnesium, copper, manganese
15. Hazelnuts — 635.9 mg per 100g (14% DV). Vitamin E, magnesium, manganese

How to actually eat more Potassium

A handful of additions usually move the needle more than a full diet reset. Potassium is best consumed from whole foods rather than supplements whenever possible. Try adding one new source each week, track how you feel, and build from there rather than forcing every meal to hit a target.

For broader context, see our Heart Health hub and the Potassium compound page.

Common questions

How much Potassium do I need a day? Needs differ by age, sex, life stage and health status. The figures here are not prescriptions; use them to compare foods, then apply your own context.

Are supplements better than food sources? Not automatically. Food provides co-factors such as fibre, fat and other micronutrients that help the body use Potassium effectively. Supplements are useful for filling confirmed gaps.