Nutrient list · USDA values per 100 g

Foods High in Potassium

Quick answer

Sun-Dried Tomatoes comes first with 3,427 mg per 100 g. 54 foods in the CalorTracker database qualify, ranked highest first.

To appear, a food needs potassium of at least 470 mg per 100 g, a tenth of the FDA Daily Value for potassium and the FDA's cutoff for a good source claim on a label. 54 foods reach it, and Sun-Dried Tomatoes comes first at 3,427 mg per 100 g.

Concentrated foods such as seeds, nuts and dried fruit rank high, while foods that are mostly water need a larger weight to match them. The figure is per 100 g, so scale it to the amount you eat on the food's own page.

Foods High in Potassium: 50 of 54 qualifying foods, ranked by potassium per 100 g
Food	Potassium per 100 g	Calories per 100 g
1.Sun-Dried Tomatoes	3,427 mg	258 kcal
2.Molasses	1,464 mg	290 kcal
3.Hemp Seeds	1,200 mg	553 kcal
4.Potato Chips	1,196 mg	532 kcal
5.Dried Apricots	1,162 mg	241 kcal
6.Pistachios	1,025 mg	560 kcal
7.Tomato Paste	1,014 mg	82 kcal
8.Canadian Bacon	999 mg	146 kcal
9.Flaxseed	813 mg	534 kcal
10.Pumpkin Seeds	809 mg	559 kcal
11.Worcestershire Sauce	800 mg	77 kcal
12.Almond Butter	748 mg	614 kcal
13.Raisins	744 mg	299 kcal
14.Almonds	733 mg	579 kcal
15.Prunes	732 mg	240 kcal
16.Dates (Medjool)	696 mg	277 kcal
17.Trail Mix	685 mg	462 kcal
18.Hazelnuts	680 mg	628 kcal
19.Lentils (Dry)	677 mg	352 kcal
20.Red Lentils (Dry)	668 mg	358 kcal
21.Turkey Bacon	666 mg	368 kcal
22.Cashews	660 mg	553 kcal
23.Brazil Nuts	659 mg	659 kcal
24.Sunflower Seeds	645 mg	584 kcal
25.Mixed Nuts	643 mg	607 kcal
26.Peanuts (Dry-Roasted)	634 mg	587 kcal
27.Clams	628 mg	148 kcal
28.Beef Jerky	597 mg	410 kcal
29.Pine Nuts	597 mg	673 kcal
30.Hash Browns	576 mg	265 kcal
31.Dark Chocolate (60-69% Cacao)	567 mg	579 kcal
32.Quinoa (Uncooked)	563 mg	368 kcal
33.White Beans	561 mg	139 kcal
34.Pesto	560 mg	418 kcal
35.Peanut Butter	558 mg	598 kcal
36.Spinach	558 mg	23 kcal
37.Parsley	554 mg	36 kcal
38.Cashew Butter	546 mg	587 kcal
39.Anchovies	544 mg	210 kcal
40.Granola	539 mg	489 kcal
41.Baked Potato	535 mg	93 kcal
42.Mahi Mahi	533 mg	109 kcal
43.Halibut (Cooked)	528 mg	111 kcal
44.Tuna Steak (Yellowfin, Cooked)	527 mg	130 kcal
45.Red Snapper	522 mg	128 kcal
46.Cilantro	521 mg	23 kcal
47.Prosciutto	510 mg	195 kcal
48.Lima Beans	508 mg	115 kcal
49.Bacon	499 mg	468 kcal
50.Swordfish	499 mg	172 kcal

How this list is calculated

Foods are ranked by potassium per 100 g, highest first. Every value is computed from the USDA FoodData Central record behind each food's page, which CalorTracker stores per 100 g. Nothing is estimated or rounded before ranking, and foods with equal values are ordered by name.

USDA values are for the food as sold or cooked, so a fortified food such as a breakfast cereal shows the vitamins and minerals added to it.

This list draws on every food in the CalorTracker food database (461 foods). A food qualifies with potassium of at least 470 mg per 100 g. A food USDA has no measurement for is left out, never counted as zero. The cutoff is 10% of the FDA Daily Value for potassium, the share the FDA uses for a "good source" claim on a label; here it is applied to 100 g, not to a label serving.

54 foods qualify; the table shows the first 50.

Every number comes from USDA FoodData Central, the US government's food composition database, through the food pages linked in the table. The same method is written out on how we calculate, and our sources are listed on sources.

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This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.

Source: USDA FoodData Central, retrieved October 22, 2026. How we calculate.