Potassium-Rich Foods: Chart per 100 g

Potassium sits mainly in plant foods, and far more evenly than most lists suggest. The banana that shows up in every second article does not even reach the top thirty here – pulses, potatoes and dried fruit are well above it.

Potassium contributes to normal muscle function, to the normal function of the nervous system and to the maintenance of normal blood pressure. Those are the three statements approved for potassium; you will not find anything further-reaching on this page.

German DGE reference intake for adults is 4,000 mg per day, the same for women and men. The US adequate intake is higher (3,400 mg men / 2,600 mg women uses a different basis).

#	Food	Potassium per 100 g	Share of daily reference	Category	Source
1	Soy flour	2,515 mg	63 %	Dry goods & tinned	USDA
2	Coconut flour	2,088 mg	52 %	Dry goods & tinned	USDA
3	Soybeans	1,797 mg	45 %	Dry goods & tinned	USDA
4	White beans	1,795 mg	45 %	Dry goods & tinned	USDA
5	Black beans	1,483 mg	37 %	Dry goods & tinned	USDA
6	Kidney beans	1,359 mg	34 %	Other	USDA
7	Borlotti beans	1,332 mg	33 %	Dry goods & tinned	USDA
8	Hemp seeds	1,200 mg	30 %	Dry goods & tinned	USDA
9	Dried apricots	1,162 mg	29 %	Dry goods & tinned	USDA
10	Fava beans	1,060 mg	27 %	Dry goods & tinned	BLS
11	Pistachios	1,025 mg	26 %	Dry goods & tinned	USDA
12	Chickpea flour	846 mg	21 %	Dry goods & tinned	USDA
13	Raisins	825 mg	21 %	Dry goods & tinned	USDA
14	Flaxseed	813 mg	20 %	Dry goods & tinned	USDA
15	Pumpkin seeds	809 mg	20 %	Dry goods & tinned	USDA
16	Almonds	733 mg	18 %	Dry goods & tinned	USDA
17	Poppy seeds	719 mg	18 %	Other	USDA
18	Chickpeas	718 mg	18 %	Dry goods & tinned	USDA
19	Peanuts	705 mg	18 %	Nuts & seeds	USDA
20	Dates	696 mg	17 %	Dry goods & tinned	USDA
21	Hazelnuts	680 mg	17 %	Dry goods & tinned	USDA
22	Green lentils	677 mg	17 %	Other	USDA
23	Lentils	677 mg	17 %	Dry goods & tinned	USDA
24	Red lentils	668 mg	17 %	Dry goods & tinned	USDA
25	Cashew nuts	660 mg	17 %	Dry goods & tinned	USDA
26	Brazil nuts	659 mg	16 %	Dry goods & tinned	USDA
27	Sunflower seeds	645 mg	16 %	Dry goods & tinned	USDA
28	Pine nuts	597 mg	15 %	Dry goods & tinned	USDA
29	Chestnuts	592 mg	15 %	Dry goods & tinned	USDA
30	Buckwheat flour	577 mg	14 %	Dry goods & tinned	USDA
31	Prosciutto di Parma	575 mg	14 %	Meat	BLS
32	Quinoa	563 mg	14 %	Dry goods & tinned	USDA
33	Spinach	558 mg	14 %	Fruit & vegetables	USDA
34	Peanut butter	558 mg	14 %	Sweets	USDA
35	Desiccated coconut	543 mg	14 %	Dry goods & tinned	USDA
36	Muesli	539 mg	13 %	Dry goods & tinned	–
37	Bamboo shoots	533 mg	13 %	Fruit & vegetables	USDA
38	Rye	510 mg	13 %	Dry goods & tinned	USDA
39	Amaranth	508 mg	13 %	Dry goods & tinned	USDA
40	90% dark chocolate	502 mg	13 %	Sweets	USDA
41	Dark chocolate	502 mg	13 %	Other	–
42	Wild salmon	490 mg	12 %	Meat & fish	USDA
43	Sweet potato	486 mg	12 %	Fruit & vegetables	USDA
44	Avocado	485 mg	12 %	Fruit & vegetables	USDA
45	Green spelt	476 mg	12 %	Other	BLS
46	Sesame	468 mg	12 %	Other	USDA
47	Buckwheat	460 mg	12 %	Dry goods & tinned	USDA
48	Tahini	459 mg	11 %	Dry goods & tinned	USDA
49	Barley	452 mg	11 %	Dry goods & tinned	USDA
50	lamb's lettuce	441 mg	11 %	Fruit & vegetables	BLS

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High values, small amounts

These ingredients score very high per 100 g but are eaten by the teaspoon, not by the plate. That is why they are not in the chart above. The right-hand column shows what a usual amount actually contributes.

Ingredient	per 100 g	usual amount	in that amount
Cocoa	1,524 mg	10 g	152.4 mg
Tomato paste	1,014 mg	15 g	152.1 mg
Curry paste	1,000 mg	15 g	150 mg
Nutritional yeast	1,800 mg	5 g	90 mg
Paprika powder	2,280 mg	2 g	45.6 mg
Ketchup	281 mg	15 g	42.2 mg

What cooking does to it

Potassium is water-soluble. Potatoes boiled and drained lose a substantial share of their potassium to the water; baked or boiled in their skins, far more stays in. Unless noted otherwise, the values below are for the raw or as-sold food.

How much of it adds up across your week?

Up-Food calculates over 30 nutrients from the real ingredient amounts in your weekly plan – using the same verified values you see in this chart.

See the weekly plan

Frequently Asked Questions

Which food has the most potassium?

Among foods you eat in normal amounts, dried pulses, soy flour, coconut flour and dried fruit lead. Spices and herbs score higher per 100 g on paper, but nobody eats 100 g of paprika powder – which is why we list them separately.

How much potassium does an adult need per day?

The German Nutrition Society gives an estimated value of 4,000 mg per day for adults, regardless of sex; 4,400 mg while breastfeeding.

Are bananas high in potassium?

A banana provides roughly 360 mg per 100 g. That is decent but nowhere near the top: white beans, dried apricots and potatoes all beat it. The banana owes its reputation more to habit than to the data.

Where do these values come from?

From USDA FoodData Central and, where available, the German Federal Food Code (BLS). Every row names its source.

References

The figures in the chart come from the nutrient databases named below. The statements in the running text on this page rest on the following work:

Ceccanti C, Guidi L, D’Alessandro C, Cupisti A: Potassium bioaccessibility in uncooked and cooked plant foods. Toxins 2022. doi:10.3390/toxins14100668

Where these numbers come from

All values come from the Up-Food ingredient database: 370 foods, with values from USDA FoodData Central or the German Federal Food Code (BLS). Every row names its source. Daily reference intakes are the D-A-CH reference values of the German Nutrition Society. Data as of 2026-09-19.

What this chart is not
A nutrient chart is a set of measurements, not dietary advice and not medical information. Whether someone is actually short of a nutrient shows in a blood test, not in a list. For symptoms, or before taking supplements, a doctor is the right address.