Foods highest in potassium
Potassium is a mineral involved in muscle contraction, heart rhythm and fluid balance, together with sodium.
The food highest in potassium on Micela is Sunflower: 850 mg per 100 g.
FDA Daily Value: 4,700 mg per day, for a 2,000-calorie adult diet. It is a general labeling reference, not a personal recommendation.
Top 20 foods highest in potassium per 100 g
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | 🌻 Sunflower | 850 mg | 18 % | 241 mg (1 oz) |
| 2 | 🍫 Chocolate | 715 mg | 15 % | 203 mg (1 oz) |
| 3 | 🥜 Peanut | 634 mg | 13 % | 180 mg (1 oz) |
| 4 | 🐙 Octopus | 630 mg | 13 % | 536 mg (3 oz) |
| 5 | 🍟 French fries | 579 mg | 12 % | 677 mg (1 medium order) |
| 6 | 🧆 Falafel | 559 mg | 12 % | 559 mg (5 pieces with tahini sauce) |
| 7 | 🥓 Bacon | 539 mg | 11 % | 43.7 mg (1 slice, cooked) |
| 8 | 🫙 Soybean | 515 mg | 11 % | 886 mg (1 cup, cooked) |
| 9 | 🍌 Fried sweet plantains | 507 mg | 11 % | 431 mg (½ cup) |
| 10 | 🥑 Avocado | 485 mg | 10 % | 708 mg (1 cup, sliced) |
| 11 | 🍌 Tostones | 482 mg | 10 % | 569 mg (1 cup) |
| 12 | 🌰 Walnut | 441 mg | 9 % | 123 mg (7 walnuts) |
| 13 | 🎣 Hake | 434 mg | 9 % | 312 mg (1 fillet) |
| 14 | 🥣 Oats | 429 mg | 9 % | 669 mg (1 cup, dry) |
| 15 | 🥔 Potato | 425 mg | 9 % | 905 mg (1 medium potato) |
| 16 | 🫚 Ginger | 415 mg | 9 % | 8.3 mg (1 tsp) |
| 17 | 🐖 Pork | 408 mg | 9 % | 363 mg (1 chop) |
| 18 | 🥑 Guacamole | 405 mg | 9 % | 486 mg (½ cup) |
| 19 | 🫘 Refried beans | 402 mg | 9 % | 297 mg (½ cup) |
| 20 | 🧄 Garlic | 401 mg | 9 % | 12 mg (1 clove) |
Per serving: the 10 that give the most potassium in a usual serving
100 g isn't always what people eat. With household servings the order changes:
| # | Food | Serving | Amount |
|---|---|---|---|
| 1 | 🍲 Stew | 1 plate with broth (460 g) | 962 mg |
| 2 | 🥔 Potato | 1 medium potato (213 g) | 905 mg |
| 3 | 🫙 Soybean | 1 cup, cooked (172 g) | 886 mg |
| 4 | 🥣 Black bean soup | 1 cup (246 g) | 836 mg |
| 5 | 🥡 Chop suey | 1 plate (251 g) | 743 mg |
| 6 | 🟤 Lentil | 1 cup, cooked (198 g) | 731 mg |
| 7 | 🍝 Spaghetti bolognese | 1 plate (390 g) | 725 mg |
| 8 | 🐟 Basque-style salt cod | 1 serving (300 g) | 722 mg |
| 9 | 🥑 Avocado | 1 cup, sliced (146 g) | 708 mg |
| 10 | 🍟 French fries | 1 medium order (117 g) | 677 mg |
Highest in potassium in each family
- 🍎 Fruits: Avocado, 485 mg per 100 g
- 🥦 Vegetables: Potato, 425 mg per 100 g
- 🌾 Grains, breads & pasta: Oats, 429 mg per 100 g
- 🫘 Legumes: Soybean, 515 mg per 100 g
- 🥩 Meat & eggs: Bacon, 539 mg per 100 g
- 🐟 Fish & seafood: Octopus, 630 mg per 100 g
- 🧀 Dairy: Dulce de leche, 350 mg per 100 g
- 🥜 Nuts, seeds & oils: Sunflower, 850 mg per 100 g
- 🌶️ Spices & herbs: Ginger, 415 mg per 100 g
- ☕ Drinks: Juice, 200 mg per 100 g
- 🍰 Sweets & desserts: Chocolate, 715 mg per 100 g
- 🍽️ World dishes: French fries, 579 mg per 100 g
Ranking among the 180 Micela foods with this value. Source: USDA SR28 (2015) and Micela reference recipes.
Frequently asked questions
Which food has the most potassium?
Among 180 common foods, sunflower: 850 mg per 100 g, followed by chocolate (715 mg) and peanut (634 mg).
Which food gives the most potassium per serving?
Stew: 962 mg in 1 plate with broth (460 g).
How much potassium do you need per day?
The FDA Daily Value is 4,700 mg per day for a 2,000-calorie adult diet. Actual needs vary by age, sex and life stage: it is a general value, not a personal one.
Other nutrients
Protein · Carbohydrates · Fiber · Sugar · Fat · Saturated fat · Cholesterol · Sodium · Calcium · Iron · Magnesium · Phosphorus · Zinc · Selenium · Vitamin A · Vitamin C · Vitamin D · Vitamin E · Vitamin K · Vitamin B1 (thiamin) · Vitamin B2 (riboflavin) · Vitamin B3 (niacin) · Vitamin B6 · Folate (vitamin B9) · Vitamin B12 · Omega-3 (EPA and DHA)