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 amount per 100g mg drawn from the foods in our database.
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.
Nutrition facts per 100g
| Nutrient | Amount | Unit |
|---|---|---|
| Calories | 160 | kcal |
| Protein | 2 | g |
| Carbohydrate | 8.53 | g |
| Dietary Fibre | 6.7 | g |
| Sugars | 0.66 | g |
| Fat | 14.66 | g |
| Saturated Fat | 2.126 | g |
| Sodium | 7 | mg |
| Potassium | 485 | mg |
Source: USDA FoodData Central (FDC 171705, Avocados raw all commercial varieties) — corrected 2026-07-01, prior fibre (0g) and saturated fat (11.6g, ~57% of total fat) were stale/inconsistent with any USDA source; the previously-linked Foundation record (2710824) does not report fibre, sugar or saturated fat at all, so those 3 fields were carrying leftover values from before this food was USDA-enriched. Switched to the complete SR Legacy record for full internal consistency.
Top 15 Potassium foods
- Avocado — 485.0 mg per 100g (10% DV). Folate, vitamin K, vitamin E
- Hazelnuts — 635.9 mg per 100g (14% DV). Vitamin E, magnesium, manganese
- Cashews — 638.3 mg per 100g (14% DV). Magnesium, copper, manganese
- Chia Seeds — 642.1 mg per 100g (14% DV). Calcium, phosphorus, plant omega-3 (ALA)
- Peanut Butter — 654.0 mg per 100g (14% DV). Niacin, vitamin E, magnesium (natural
- Sunflower Seeds — 656.8 mg per 100g (14% DV). Vitamin E, magnesium, selenium
- Almonds — 666.8 mg per 100g (14% DV). Vitamin E, magnesium, manganese
- Pumpkin Seeds — 691.2 mg per 100g (15% DV). Magnesium, zinc, iron
- Dark Chocolate (70–85%) — 715.0 mg per 100g (15% DV). Iron, magnesium, copper
- Flaxseed — 793.4 mg per 100g (17% DV). Thiamine, magnesium, lignans
- Pistachios — 947.0 mg per 100g (20% DV). Vitamin B6, potassium, magnesium
- Lentils — 948.9 mg per 100g (20% DV). Folate, iron, manganese (values for cooked)
- Chickpeas — 1,074.0 mg per 100g (23% DV). Folate, manganese, iron
- Black Beans — 1,540.0 mg per 100g (33% DV). Folate, magnesium, anthocyanins (values for cooked)
- Turmeric — 2,080.0 mg per 100g (44% DV). Manganese, iron, curcumin
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.