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.

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High Potassium Nuts and Seeds

Coconut water 1 Coconut Water
  • 13% DV (600mg) potassium per cup
  • Calories: 46 | Weight: 240g (8.5oz)
Coconut Milk provides 11%DV per cup.

Nutrition Facts for Coconut Water.
Chestnuts 2 Chestnuts
  • 11% DV (497mg) potassium per oz (~3 chestnuts)
  • Calories: 206 | Weight: 84g (3oz)
Hemp Seeds 3 Hemp Seeds
  • 7% DV (341mg) potassium per oz
  • Calories: 157 | Weight: 28g (1oz)
Pistachios 4 Pistachios (Dry Roasted)
  • 6% DV (286mg) potassium per 1 oz handful
  • Calories: 162 | Weight: 28g (1oz)
Squash and Pumpkin Seeds 5 Squash and Pumpkin Seeds
  • 6% DV (261mg) potassium per 1 oz handful
  • Calories: 127 | Weight: 28g (1oz)
Flax Seeds 6 Flax Seeds
  • 5% DV (231mg) potassium per oz
  • Calories: 152 | Weight: 28g (1oz)
Hazelnuts 7 Hazelnuts (Filberts) (Dry Roasted)
  • 5% DV (214mg) potassium per 1 oz handful
  • Calories: 183 | Weight: 28g (1oz)
Almonds 8 Almonds
  • 4% DV (208mg) potassium per 1oz handful
  • Calories: 164 | Weight: 28g (1oz)
Brazil Nuts 9 Brazil Nuts
  • 4% DV (187mg) potassium per 1 oz handful
  • Calories: 187 | Weight: 28g (1oz)
A slice of watermelon 10 Dried Watermelon Seeds
  • 4% DV (184mg) potassium per 1oz handful
  • Calories: 158 | Weight: 28g (1oz)
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Peanuts 11 Dry Roasted Peanuts
  • 4% DV (183mg) potassium per 1 oz handful
  • Calories: 172 | Weight: 28g (1oz)
Note: Peanuts are actually a legume but are listed here since they are nuts in the culinary sense.

Nutrition Facts for Dry-roasted Mixed Nuts (salted).
Sunflower Seeds 12 Sunflower Seeds
  • 4% DV (181mg) potassium per 1 oz handful
  • Calories: 164 | Weight: 28g (1oz)
Pine Nuts 13 Pine Nuts
  • 4% DV (178mg) potassium per 1 oz handful
  • Calories: 179 | Weight: 28g (1oz)
Cashews 14 Cashews (Dry Roasted)
  • 3% DV (160mg) potassium per 1 oz handful
  • Calories: 163 | Weight: 28g (1oz)
Dried Coconut 15 Dried Coconut
  • 3% DV (154mg) potassium per oz
  • Calories: 187 | Weight: 28g (1oz)

See All 56 Nuts and Seeds High in Potassium

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

Data Sources and References

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

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