15 Nuts and Seeds High in Potassium

15 Nuts and Seeds High in Potassium

Potassium is an essential nutrient necessary for maintaining cell signaling and electrolyte balance in all living things. Since potassium is so universally needed it is often found concentrated in plant foods.

Nuts and seeds typically do not have as much potassium as fruits and vegetables but can still be a good source.

The daily value (%DV) for potassium is 3500mg, and a handful of nuts or seeds will provide between 4-10% of the daily value. High potassium nuts and seeds include coconut water, hemp seeds, sunflower seeds, pistachios, squash seeds, flax seeds, hazelnuts, almonds, brazil nuts, and watermelon seeds.

See the list below for details on the 15 nuts and seeds with the most potassium, for more information, see the list of high potassium foods.

Advertisement (Bad ad? How to mute ads)

High Potassium Nuts and Seeds

Coconut water 1 Coconut Water
  • 17% DV (600mg) potassium per cup
  • 75% DV (2632mg) per 200 calorie serving
  • 7% DV (250mg) per 100 grams (3.5 oz)
Coconut Milk provides 14%DV per cup.

Nutrition Facts for Coconut Water.
Hemp Seeds 2 Hemp Seeds
  • 10% DV (341mg) potassium per oz
  • 12% DV (434mg) per 200 calorie serving
  • 34% DV (1200mg) per 100 grams (3.5 oz)
Sunflower Seeds 3 Sunflower Seeds
  • 8% DV (297mg) potassium per 1 oz handful
  • 6% DV (221mg) per 200 calorie serving
  • 18% DV (645mg) per 100 grams (3.5 oz)
Pistachios 4 Pistachios (Dry Roasted)
  • 8% DV (286mg) potassium per 1 oz handful
  • 10% DV (352mg) per 200 calorie serving
  • 29% DV (1007mg) per 100 grams (3.5 oz)
Squash and Pumpkin Seeds 5 Squash and Pumpkin Seeds
  • 7% DV (261mg) potassium per 1 oz handful
  • 12% DV (412mg) per 200 calorie serving
  • 26% DV (919mg) per 100 grams (3.5 oz)
Flax Seeds 6 Flax Seeds
  • 7% DV (231mg) potassium per oz
  • 9% DV (304mg) per 200 calorie serving
  • 23% DV (813mg) per 100 grams (3.5 oz)
Hazelnuts 7 Hazelnuts (Filberts) (Dry Roasted)
  • 6% DV (214mg) potassium per 1 oz handful
  • 7% DV (234mg) per 200 calorie serving
  • 22% DV (755mg) per 100 grams (3.5 oz)
Almonds 8 Almonds
  • 6% DV (208mg) potassium per 1oz handful
  • 7% DV (253mg) per 200 calorie serving
  • 21% DV (733mg) per 100 grams (3.5 oz)
Brazil Nuts 9 Brazil Nuts
  • 5% DV (187mg) potassium per 1 oz handful
  • 6% DV (200mg) per 200 calorie serving
  • 19% DV (659mg) per 100 grams (3.5 oz)
A slice of watermelon 10 Dried Watermelon Seeds
  • 5% DV (184mg) potassium per 1oz handful
  • 7% DV (233mg) per 200 calorie serving
  • 19% DV (648mg) per 100 grams (3.5 oz)
Advertisement (Bad ad? How to mute ads)
Peanuts 11 Dry Roasted Peanuts
  • 5% DV (183mg) potassium per 1 oz handful
  • 6% DV (212mg) per 200 calorie serving
  • 18% DV (643mg) per 100 grams (3.5 oz)
Note: Peanuts are actually a legume but are listed here since they are nuts in the culinary sense.

Nutrition Facts for Dry-Roasted Peanuts (Salted).
Pine Nuts 12 Pine Nuts
  • 5% DV (178mg) potassium per 1 oz handful
  • 6% DV (200mg) per 200 calorie serving
  • 18% DV (628mg) per 100 grams (3.5 oz)
Chestnuts 13 Chestnuts
  • 5% DV (168mg) potassium per oz (~3 chestnuts)
  • 14% DV (483mg) per 200 calorie serving
  • 17% DV (592mg) per 100 grams (3.5 oz)
Cashews 14 Cashews (Dry Roasted)
  • 5% DV (160mg) potassium per 1 oz handful
  • 6% DV (197mg) per 200 calorie serving
  • 16% DV (565mg) per 100 grams (3.5 oz)
Dried Coconut 15 Dried Coconut
  • 4% DV (154mg) potassium per oz
  • 5% DV (165mg) per 200 calorie serving
  • 16% DV (543mg) per 100 grams (3.5 oz)

See All 56 Nuts and Seeds High in Potassium

Feedback || Subscribe

Click to View Comments

Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.


Feedback || Subscribe