15 Nuts and Seeds High in Potassium

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
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.

High potassium nuts and seeds include coconut water, hemp seeds, sunflower seeds, pistachios, squash seeds, flax seeds, hazelnuts, almonds, brazil nuts, and watermelon seeds. The current daily value (%DV) for potassium is 4700mg, recently increased from 3500mg by the FDA.

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.

High Potassium Nuts and Seeds

Coconut water

#1: Coconut Water

Potassium
per Cup
Potassium
per 100g
Potassium
per 200 Calories
600mg
(13% DV)
250mg
(5% DV)
2632mg
(56% DV)
Coconut Milk provides 11%DV per cup.
Hemp Seeds

#2: Hemp Seeds

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

#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)
Squash and Pumpkin Seeds

#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)
Flax Seeds

#5: Flax Seeds

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

#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)
Almonds

#7: Almonds

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

#8: Brazil Nuts

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

#9: Dried Watermelon Seeds

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

#10: Dry Roasted Peanuts

Potassium
per 1 Oz Handful
Potassium
per 100g
Potassium
per 200 Calories
183mg
(4% DV)
643mg
(14% DV)
212mg
(5% DV)
Note: Peanuts are actually a legume but are listed here since they are nuts in the culinary sense.
Sunflower Seeds

#11: Sunflower Seeds

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

#12: Pine Nuts

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

#13: Chestnuts

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

#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)
Dried Coconut

#15: Dried Coconut

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

See All 61 Nuts and Seeds High in Potassium

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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central

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