Data-driven nutrition comparison tables ranked by what matters to you. Sourced from USDA FoodData Central.
Potassium is an essential electrolyte that regulates blood pressure, supports heart rhythm, and helps muscles contract. Most people do not get enough: the Adequate Intake (AI) is 2,600-3,400 mg/day, yet average intakes are often below 2,000 mg. Bananas are famous for potassium but many foods contain far more. This table uses USDA FoodData Central data to rank foods by potassium per 100 g.
Data: USDA FoodData Central (public domain). Values per 100 g edible portion.
| # | Food | Potassium (mg) |
|---|---|---|
| 1 | Dried apricotsplant | Potassium (mg) |
| 2 | Tomato pasteplant | Potassium (mg) |
| 3 | Pistachios, dry roastedplant | Potassium (mg) |
| 4 | Pumpkin seeds, driedplant | Potassium (mg) |
| 5 | Beet greens (raw)plant | Potassium (mg) |
| 6 | Dried prunesplant | Potassium (mg) |
| 7 | Almondsplant | Potassium (mg) |
| 8 | Tuna, yellowfin (cooked)animal | Potassium (mg) |
| 9 | White beans, cookedplant | Potassium (mg) |
| 10 | Spinach (raw)plant | Potassium (mg) |
| 11 | Swiss chard (raw)plant | Potassium (mg) |
| 12 | Potato (baked with skin)plant | Potassium (mg) |
| 13 | Salmon, cookedanimal | Potassium (mg) |
| 14 | Avocadoplant | Potassium (mg) |
| 15 | Edamame, cookedplant | Potassium (mg) |
| 16 | Pork loin, cookedanimal | Potassium (mg) |
| 17 | Lentils, cookedplant | Potassium (mg) |
| 18 | Banana (raw)plant | Potassium (mg) |
| 19 | Sweet potato (cooked)plant | Potassium (mg) |
| 20 | Chicken breast, cookedanimal | Potassium (mg) |
Tomato paste and pistachios both exceed 1,000 mg per 100 g. Dried apricots (1,160 mg), dried herbs, pumpkin seeds (919 mg), and almonds (705 mg) are also excellent sources.
Bananas contain about 358 mg of potassium per 100 g (422 mg in a medium banana), which is decent but far from the top. Avocado, spinach, white beans, sweet potatoes, and salmon all contain more potassium per 100 g.
The Adequate Intake (AI) for potassium is 3,400 mg/day for adult men and 2,600 mg/day for adult women. Most Western diets fall well short. People with kidney disease should consult a doctor before increasing potassium significantly.
Top plant potassium sources include dried fruits (apricots, prunes), tomato products, avocados, leafy greens (spinach, Swiss chard), beans, nuts (pistachios, almonds), and pumpkin seeds.
Yes. Strong evidence from clinical trials and observational studies shows that higher dietary potassium intake is associated with lower blood pressure, particularly in people with hypertension. A diet rich in fruits, vegetables, and legumes (all high in potassium) is a key dietary strategy for managing blood pressure.
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