15 Nuts and Seeds High in Potassium

Written by Daisy Whitbread
BSc (Hons) MSc DipION

Medically Reviewed by
Dr. Patricia Shelton

• 1. Coconut Water

  Potassium per Cup	Potassium per 100g	Potassium per 200 Calories
  600mg (13% DV)	250mg (5% DV)	2632mg (56% DV)

  Nutrition Facts for Coconut Water. (Source)
  • 11% DV per cup of coconut milk
• 2. Hemp Seeds

  Potassium per Oz	Potassium per 100g	Potassium per 200 Calories
  341mg (7% DV)	1200mg (26% DV)	434mg (9% DV)

  Nutrition Facts for Hemp Seeds (Hulled). (Source)
• 3. Pistachios (Dry Roasted)

  Potassium per 1 Oz Handful	Potassium per 100g	Potassium per 200 Calories
  286mg (6% DV)	1007mg (21% DV)	352mg (7% DV)

  Nutrition Facts for Dry Roasted Pistachio Nuts. (Source)
• 4. Squash and Pumpkin Seeds

  Potassium per 1 Oz Handful	Potassium per 100g	Potassium per 200 Calories
  261mg (6% DV)	919mg (20% DV)	412mg (9% DV)

  Nutrition Facts for Roasted Squash And Pumpkin Seeds (With Shells). (Source)
• 5. Flax Seeds

  Potassium per Oz	Potassium per 100g	Potassium per 200 Calories
  231mg (5% DV)	813mg (17% DV)	304mg (6% DV)

  Nutrition Facts for Flax Seeds. (Source)
• 6. Hazelnuts (Filberts) (Dry Roasted)

  Potassium per 1 Oz Handful	Potassium per 100g	Potassium per 200 Calories
  214mg (5% DV)	755mg (16% DV)	234mg (5% DV)

  Nutrition Facts for Dry Roasted Hazelnuts. (Source)
• 7. Almonds

  Potassium per 1oz Handful	Potassium per 100g	Potassium per 200 Calories
  208mg (4% DV)	733mg (16% DV)	253mg (5% DV)

  Nutrition Facts for Almonds. (Source)
• 8. Brazil Nuts

  Potassium per 1 Oz Handful	Potassium per 100g	Potassium per 200 Calories
  187mg (4% DV)	659mg (14% DV)	200mg (4% DV)

  Nutrition Facts for Brazilnuts. (Source)
• 9. Dried Watermelon Seeds

  Potassium per 1oz Handful	Potassium per 100g	Potassium per 200 Calories
  184mg (4% DV)	648mg (14% DV)	233mg (5% DV)

  Nutrition Facts for Seeds, watermelon seed kernels, dried. (Source)
• 10. Sunflower Seeds

  Potassium per 1 Oz Handful	Potassium per 100g	Potassium per 200 Calories
  181mg (4% DV)	645mg (14% DV)	221mg (5% DV)

  Nutrition Facts for Dried Sunflower Seeds. (Source)
• 11. Peanuts (Dry Roasted)

  Potassium per Oz	Potassium per 100g	Potassium per 200 Calories
  180mg (4% DV)	634mg (13% DV)	216mg (5% DV)

  Nutrition Facts for Dry Roasted Peanuts. (Source)

  Note: Peanuts are actually a legume but are listed here since they are nuts in the culinary sense.

• 12. Pine Nuts

  Potassium per 1 Oz Handful	Potassium per 100g	Potassium per 200 Calories
  178mg (4% DV)	628mg (13% DV)	200mg (4% DV)

  Nutrition Facts for Dried Pinyon Pine Nuts. (Source)
• 13. Chestnuts

  Potassium per oz(~3 Chestnuts)	Potassium per 100g	Potassium per 200 Calories
  168mg (4% DV)	592mg (13% DV)	483mg (10% DV)

  Nutrition Facts for Roasted Chestnuts. (Source)
• 14. Cashews (Dry Roasted)

  Potassium per 1 Oz Handful	Potassium per 100g	Potassium per 200 Calories
  160mg (3% DV)	565mg (12% DV)	197mg (4% DV)

  Nutrition Facts for Dry Roasted Cashews. (Source)
• 15. Dried Coconut

  Potassium per Oz	Potassium per 100g	Potassium per 200 Calories
  154mg (3% DV)	543mg (12% DV)	165mg (4% DV)

  Nutrition Facts for Dried Coconut (Unsweetened). (Source)

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