15 Nuts and Seeds High in Potassium

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION
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 water1 Coconut Water
Potassium
per Cup
Potassium
per 100g
Potassium
per 200 Calories
600mg
(13% DV)
250mg
(5% DV)
2632mg
(56% DV)
  • 11% DV per cup of coconut milk
Hemp Seeds2 Hemp Seeds
Potassium
per Oz
Potassium
per 100g
Potassium
per 200 Calories
341mg
(7% DV)
1200mg
(26% DV)
434mg
(9% DV)
Pistachios3 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 Seeds4 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 Seeds5 Flax Seeds
Potassium
per Oz
Potassium
per 100g
Potassium
per 200 Calories
231mg
(5% DV)
813mg
(17% DV)
304mg
(6% DV)
Hazelnuts6 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)
Almonds7 Almonds
Potassium
per 1oz Handful
Potassium
per 100g
Potassium
per 200 Calories
208mg
(4% DV)
733mg
(16% DV)
253mg
(5% DV)
Brazil Nuts8 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 watermelon9 Dried Watermelon Seeds
Potassium
per 1oz Handful
Potassium
per 100g
Potassium
per 200 Calories
184mg
(4% DV)
648mg
(14% DV)
233mg
(5% DV)
Peanuts10 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 Seeds11 Sunflower Seeds
Potassium
per 1 Oz Handful
Potassium
per 100g
Potassium
per 200 Calories
181mg
(4% DV)
645mg
(14% DV)
221mg
(5% DV)
Pine Nuts12 Pine Nuts
Potassium
per 1 Oz Handful
Potassium
per 100g
Potassium
per 200 Calories
178mg
(4% DV)
628mg
(13% DV)
200mg
(4% DV)
Chestnuts13 Chestnuts
Potassium
per oz(~3 Chestnuts)
Potassium
per 100g
Potassium
per 200 Calories
168mg
(4% DV)
592mg
(13% DV)
483mg
(10% DV)
Cashews14 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 Coconut15 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

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The %DV is a general guideline for everyone and accounts for absorption factors. It is the most common target in the U.S. and is the target on the nutrition labels of most products. It is set by the U.S. FDA.
  • Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5 percent) healthy individuals and is specific to age and gender. The RDA is set by the US National Instutites of Health.
  • Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
  • Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, and is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
  • See the Guide to Recommended Daily Intakes for more information.

    Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.

View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

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

MyFoodData provides free nutrition data tools and articles to help you organize and understand the foods you eat.

Create a free account to get nutrition facts on recipes and meals, track foods, and set custom targets.

feedback