Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. A deficiency in potassium causes fatigue, irritability, and hypertension (high blood pressure). Unless you are on dialysis or have a special condition, an overdose of potassium from natural sources is nearly impossible; however, it is possible to consume too much potassium via potassium salts which can lead to nausea, vomiting, and even cardiac arrest.
High potassium foods include leafy green vegetables, fish, white beans, avocados, potatoes, acorn squash, milk, mushrooms, bananas, and cooked tomatoes. The current daily value (%DV) for potassium is 4700 milligrams (mg), recently raised from 3500mg by the FDA.
Below is a list of high potassium foods ranked by common serving sizes, for more see the lists of high potassium foods by nutrient density, more potassium rich foods, fruits high in potassium, and vegetables high in potassium.
You can also sort high potassium foods by 100 gram and 200 calorie serving sizes using the nutrient ranking tool.
Looking for to consume less potassium? See our list of low potassium foods.
|#1 Dried Herbs (Chervil)||101% DV (4740mg) in 100grams|
|#2 Sun-Dried Tomatoes||73% DV (3427mg) in 100grams|
|#3 Cocoa Powder||53% DV (2509mg) in 100grams|
|#4 Whey Powder||49% DV (2289mg) in 100grams|
|#5 Paprika||49% DV (2280mg) in 100grams|
|#6 Yeast Extract Spread||45% DV (2100mg) in 100grams|
|#7 Rice Bran||32% DV (1485mg) in 100grams|
|#8 Molasses||31% DV (1464mg) in 100grams|
|#9 Soybeans (Dry-Roasted)||29% DV (1364mg) in 100grams|
|#10 Seaweed (Spirulina)||29% DV (1363mg) in 100grams|
|#1 Dried Figs||22% DV (1013mg) in 1 cup|
|#2 Chestnuts||18% DV (847mg) in 1 cup|
|#3 Coconut Water||13% DV (600mg) in 1 cup|
|#4 Whelk||13% DV (590mg) in 3oz serving|
|#5 Clams||11% DV (534mg) in 3oz serving|
|#6 Orange Juice||11% DV (496mg) in 1 cup|
|#7 Brussels Sprouts||7% DV (342mg) in 1 cup|
|#8 Pistachios||6% DV (286mg) in 1oz handful|
|#9 Palm Hearts||5% DV (258mg) in 1 cup|
|#10 Sunflower Seeds||5% DV (241mg) in 1oz handful|
|#11 Pumpkin and Squash Seeds||5% DV (224mg) in 1oz handful|
|#12 Almonds||4% DV (208mg) in 1oz handful|
|#13 Watermelon Seeds||4% DV (184mg) in 1oz handful|
|#14 Dates||4% DV (167mg) in per date|
|#15 Cashews||3% DV (160mg) in 1oz handful|
|#16 Walnuts||3% DV (125mg) in 1oz handful|
The percent daily value (%DV) and the recommended daily intake (RDI) for adults is 4700mg per day.
Here are the breakouts of the RDIs by age group:
Foods low in potassium include most refined fats and oils, grains like cornmeal, white rice, and white pasta, some cheeses like soft goat cheese, and blueberries, leeks, and napa cabbage. Boiling vegetables in water and discarding the water they are cooked in can help reduce their potassium and electrolyte content. For more, see the article on low potassium foods, and low potassium vegetables.