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15 Nuts and Seeds High in Potassium

Written by Daisy Whitbread, MScN
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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)
Source: Nutrition Facts for Coconut Water
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)
Source: Nutrition Facts for Hemp Seeds
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)
Source: Nutrition Facts for Dry Roasted Pistachio Nuts
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)
Source: Nutrition Facts for Roasted Squash And Pumpkin Seeds (With Shells)
Flax Seeds

#5: Flax Seeds

Potassium
per Oz
Potassium
per 100g
Potassium
per 200 Calories
231mg
(5% DV)
813mg
(17% DV)
304mg
(6% DV)
Source: Nutrition Facts for Flax Seeds
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)
Source: Nutrition Facts for Dry Roasted Hazelnuts
Almonds

#7: Almonds

Potassium
per 1oz Handful
Potassium
per 100g
Potassium
per 200 Calories
208mg
(4% DV)
733mg
(16% DV)
253mg
(5% DV)
Source: Nutrition Facts for Almonds
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)
Source: Nutrition Facts for Brazilnuts
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)
Source: Nutrition Facts for Seeds Watermelon Seed Kernels Dried
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)
Source: Nutrition Facts for Dry-roasted Mixed Nuts (Salted)
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)
Source: Nutrition Facts for Dried Sunflower Seeds
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)
Source: Nutrition Facts for Dried Pine Nuts
Chestnuts

#13: Chestnuts

Potassium
per oz(~3 Chestnuts)
Potassium
per 100g
Potassium
per 200 Calories
168mg
(4% DV)
592mg
(13% DV)
483mg
(10% DV)
Source: Nutrition Facts for Roasted Chestnuts
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)
Source: Nutrition Facts for Dry-roasted Cashews
Dried Coconut

#15: Dried Coconut

Potassium
per Oz
Potassium
per 100g
Potassium
per 200 Calories
154mg
(3% DV)
543mg
(12% DV)
165mg
(4% DV)
Source: Nutrition Facts for Dried Coconut (Unsweetened)

See All 61 Nuts and Seeds High in Potassium

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Data Sources and References

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