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.

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)
  • 11% DV per cup of coconut milk
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

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 takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
  • Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
  • 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.
  • See the Guide to Recommended Daily Intakes for more information.

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Data Sources and References

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