Foods high in potassium
This list shows the 40 foods with the highest potassium content per 100 grams. The values come from the German food code BLS 4.0 (Max Rubner-Institut). Dried or highly concentrated products often rank near the top because they contain little water. In everyday life the portion counts: a handful of nuts weighs about 30 grams, a glass of milk 200.
Top 40 by potassium per 100 g
| # | Food | potassium | % NRV | kcal |
|---|---|---|---|---|
| 1 | Sweet chestnut flour | 2,001 mg | 100 % | 359 |
| 2 | Sweet whey powder | 2,000 mg | 100 % | 349 |
| 3 | Onion powder | 1,729 mg | 86 % | 334 |
| 4 | Treacle/molasses, dark | 1,610 mg | 81 % | 229 |
| 5 | Sweet chestnut | 1,172 mg | 59 % | 210 |
| 6 | Potato sticks | 1,160 mg | 58 % | 502 |
| 7 | Lupin flour | 1,156 mg | 58 % | 327 |
| 8 | Dried apricots | 1,136 mg | 57 % | 216 |
| 9 | Tomato paste | 1,114 mg | 56 % | 81 |
| 10 | Cocoa mass | 1,084 mg | 54 % | 672 |
| 11 | Chickpea flour | 1,040 mg | 52 % | 322 |
| 12 | Pea flour | 1,030 mg | 52 % | 280 |
| 13 | Miso/soya bean paste | 930 mg | 47 % | 174 |
| 14 | Soya bean lecithin | 875 mg | 44 % | 760 |
| 15 | Lentil flour | 837 mg | 42 % | 312 |
| 16 | Softshell clam raw | 800 mg | 40 % | 54 |
| 17 | Sunflower seeds | 784 mg | 39 % | 564 |
| 18 | Hazelnut butter (100 % pure) | 753 mg | 38 % | 669 |
| 19 | Sweet almond butter (100 % pure) | 748 mg | 37 % | 559 |
| 20 | Hazelnut | 745 mg | 37 % | 667 |
| 21 | Black truffle (Perigord black truffle) stewed | 741 mg | 37 % | 103 |
| 22 | Fruit bar | 736 mg | 37 % | 339 |
| 23 | Flaxseeds | 731 mg | 37 % | 470 |
| 24 | Linseed/flax seed, ground | 731 mg | 37 % | 468 |
| 25 | Poppy seed | 720 mg | 36 % | 528 |
| 26 | Chia seeds | 717 mg | 36 % | 479 |
| 27 | Dark chocolate | 701 mg | 35 % | 563 |
| 28 | Trail mix | 693 mg | 35 % | 485 |
| 29 | Spinach stewed | 690 mg | 35 % | 22 |
| 30 | Cashew nut | 689 mg | 34 % | 618 |
| 31 | Peanut butter (100 % pure) | 687 mg | 34 % | 620 |
| 32 | Almonds | 676 mg | 34 % | 544 |
| 33 | Black truffle (Perigord black truffle) dried, boiled | 669 mg | 33 % | 128 |
| 34 | Quinoa tricolore, raw | 657 mg | 33 % | 369 |
| 35 | Pine nut | 642 mg | 32 % | 660 |
| 36 | Brazil nut | 634 mg | 32 % | 704 |
| 37 | Apple syrup | 624 mg | 31 % | 302 |
| 38 | Soya bean immature (edamame) raw | 620 mg | 31 % | 146 |
| 39 | Chinese spinach raw | 611 mg | 31 % | 20 |
| 40 | Dark honey mushroom stewed | 601 mg | 30 % | 53 |
All values per 100 g edible portion, source: BLS 4.0 (Max Rubner-Institut, CC BY 4.0). Beverages and alcoholic drinks are not included. Average values, not medical advice.
Frequently asked questions
Which food contains the most potassium?
According to the BLS 4.0, Sweet chestnut flour leads with 2,001 mg per 100 grams, followed by Sweet whey powder (2,000 mg) and Onion powder (1,729 mg).
How much potassium per day?
The EU reference value for daily intake (NRV, Regulation (EU) No 1169/2011) is 2,000 mg. It is an orientation for food labels, not an individual recommendation. What fits you depends on age, sex, health and circumstances.
Where do the values come from?
From the Bundeslebensmittelschlüssel (BLS 4.0), the nutrition database of the Max Rubner-Institut (licence CC BY 4.0). They are average values per 100 grams of edible portion. They do not replace medical advice.
More lists
- Foods high in protein
- Foods high in fiber
- Foods high in vitamin D
- Foods high in vitamin C
- Foods high in vitamin B12
- Foods high in vitamin A
- Foods high in vitamin E
- Foods high in vitamin K
- Foods high in folate
- Foods high in calcium
- Foods high in iron
- Foods high in magnesium
- Foods high in zinc
- Foods high in iodine
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