Foodmanac nutrient guide

100 Foods High In Potassium With Benefits, Daily Needs and Warnings

Potassium helps fluid balance, nerve signals, muscle contraction, and blood pressure regulation.

Use this page to understand Potassium benefits, daily requirements, safety notes, and the top Foodmanac food sources.

See top Potassium foods Daily needs table Warnings

Potassium benefits in the body

Supports normal fluid balance inside and outside cells.
Helps nerves send signals properly.
Supports normal muscle contraction.
Works with sodium in blood pressure regulation.
Fruits, vegetables, legumes, dairy, and fish can add potassium.

Who should pay attention?

Sweating, illness, and medicines can affect potassium balance.
Low fruit and vegetable intake can reduce potassium intake.
Kidney function is a major factor in potassium safety.
Salt substitutes often contain potassium chloride.

How to use this list

Compare foods by measured database values.
Choose foods that fit your diet and culture.
Check serving size before judging a food.
Use medical advice for disease-specific diets.

Potassium daily body requirements

Daily needs change by age, sex, pregnancy, lactation, body size, health, medicines, and activity. The table gives general U.S. reference values for healthy people.

Potassium daily requirements by age, sex, and life stage
Group	Recommended intake
Children 1–3 years	2,000 mg/day
Children 4–8 years	2,300 mg/day
Boys 9–13 years	2,500 mg/day
Girls 9–13 years	2,300 mg/day
Teen boys 14–18 years	3,000 mg/day
Teen girls 14–18 years	2,300 mg/day
Adult men	3,400 mg/day
Adult women	2,600 mg/day
Pregnancy	2,900 mg/day
Lactation	2,800 mg/day

These values are education guidance, not a personal prescription. Your clinician can adjust targets for medical conditions.

Potassium warnings and safe-use notes

People with kidney disease may need to limit potassium.
Some blood pressure and heart medicines affect potassium levels.
Do not use potassium supplements without medical advice.
Ask a clinician before using potassium-based salt substitutes.

Before you use the food ranking

A high value in the table does not automatically make a food best for everyone. Calories, allergies, sodium, added sugar, preparation, and portion size also matter.

Also, some foods are rich because they are dried, concentrated, fortified, or cooked. Compare similar serving sizes before making a meal decision.

Top 100 Foods High In Potassium

Practical foods people commonly eat when searching for foods high in Potassium are shown first. After those practical sources, Foodmanac shows other foods with the highest Potassium values in the database. The nutrient values themselves are not changed.

Common Potassium food sources first, followed by other high-Potassium foods
Rank	Food source	Potassium amount
Common practical foods with Potassium
1	Potatoes, mashed, dehydrated, granules with milk, dry form	1850 mg
2	Bananas, dehydrated, or banana powder	1490 mg
3	Avocado, Hass, peeled, raw	576 mg
4	Soybeans, mature seeds, raw	1800 mg
5	Beet greens, cooked, boiled, drained, without salt	909 mg
6	Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)	1010 mg
7	Milk, dry, nonfat, regular, without added vitamin A and vitamin D	1790 mg
8	Fish, salmon, Atlantic, wild, cooked, dry heat	628 mg
9	Apricots, dehydrated (low-moisture), sulfured, uncooked	1850 mg
Other foods high in Potassium
10	Leavening agents, cream of tartar	16500 mg
11	Leavening agents, baking powder, low-sodium	10100 mg
12	Parsley, freeze-dried	6300 mg
13	Beverages, tea, instant, decaffeinated, unsweetened	6040 mg
14	Tea, iced, instant, black, unsweetened, dry	6040 mg
15	Beverages, tea, instant, unsweetened, powder	6040 mg
16	Spices, chervil, dried	4740 mg
17	Spices, coriander leaf, dried	4470 mg
18	Beverages, coffee, instant, regular, powder	3540 mg
19	Coffee, instant, not reconstituted	3540 mg
20	Beverages, coffee, instant, regular, half the caffeine	3540 mg
21	Coffee, instant, decaffeinated, not reconstituted	3500 mg
22	Beverages, coffee, instant, decaffeinated, powder	3500 mg
23	Radishes, oriental, dried	3490 mg
24	Beverages, tea, instant, lemon, unsweetened	3450 mg
25	Sun-dried tomatoes	3430 mg
26	Tomatoes, sun-dried	3430 mg
27	Beverages, coffee, instant, with chicory	3400 mg
28	Spices, dill weed, dried	3310 mg
29	Peppers, sweet, red, freeze-dried	3170 mg
30	Beverages, Orange-flavor drink, breakfast type, low calorie, powder	3130 mg
31	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	3100 mg
32	Spices, tarragon, dried	3020 mg
33	Chives, freeze-dried	2960 mg
34	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	2940 mg
35	Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A	2700 mg
36	Beverages, Cocoa mix, no sugar added, powder	2700 mg
37	Spices, parsley, dried	2680 mg
38	Spices, basil, dried	2630 mg
39	Beverages, tea, instant, decaffeinated, lemon, diet	2570 mg
40	Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder	2570 mg
41	Carrot, dehydrated	2540 mg
42	Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie	2520 mg
43	Soy flour, full-fat, raw	2520 mg
44	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	2510 mg
45	Cocoa, dry powder, unsweetened, processed with alkali	2510 mg
46	Soy meal, defatted, raw	2490 mg
47	Flour, soy, defatted	2480 mg
48	Textured vegetable protein, dry	2480 mg
49	Beverages, coffee substitute, cereal grain beverage, powder	2440 mg
50	Peppers, ancho, dried	2410 mg
51	Leeks, (bulb and lower-leaf portion), freeze-dried	2400 mg
52	Soy flour, defatted	2380 mg
53	Whey, acid, dried	2290 mg
54	Spices, paprika	2280 mg
55	Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder	2240 mg
56	Peppers, pasilla, dried	2220 mg
57	Soy protein concentrate, produced by alcohol extraction	2200 mg
58	Baobab powder	2190 mg
59	Seeds, sisymbrium sp. seeds, whole, dried	2130 mg
60	Yeast extract spread	2100 mg
61	Yeast extract spread	2100 mg
62	Flour, coconut	2090 mg
63	Soy flour, low-fat	2090 mg
64	Whey, sweet, dry	2080 mg
65	Whey, sweet, dried	2080 mg
66	Spices, turmeric, ground	2080 mg
67	Soy flour, full-fat, roasted	2040 mg
68	Spices, pepper, red or cayenne	2010 mg
69	Seeds, breadnut tree seeds, dried	2010 mg
70	Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C	1980 mg
71	Spices, chili powder	1950 mg
72	Tomato powder	1930 mg
73	Spearmint, dried	1920 mg
74	Meat extender	1900 mg
75	Seeds, cottonseed meal, partially defatted (glandless)	1870 mg
76	Peppers, hot chile, sun-dried	1870 mg
77	Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener	1860 mg
78	Flour, soy, full-fat	1860 mg
79	Hearts of palm, raw	1810 mg
80	Beans, white, mature seeds, raw	1800 mg
81	Milk, dry, not reconstituted	1790 mg
82	Spices, cumin seed	1790 mg
83	Milk, dry, nonfat, regular, with added vitamin A and vitamin D	1790 mg
84	Seeds, cottonseed flour, partially defatted (glandless)	1770 mg
85	Seeds, cottonseed flour, low fat (glandless)	1760 mg
86	Palm hearts, cooked	1750 mg
87	Snacks, potato chips, reduced fat	1740 mg
88	Potato chips, without salt, reduced fat	1740 mg
89	Potato chips, reduced fat	1730 mg
90	Steelhead trout, dried, flesh (Shoshone Bannock)	1720 mg
91	Spices, saffron	1720 mg
92	Lima beans, large, mature seeds, raw	1720 mg
93	Beverages, chocolate powder, no sugar added	1700 mg
94	Milk, dry, nonfat, instant, without added vitamin A and vitamin D	1700 mg
95	Milk, dry, nonfat, instant, with added vitamin A and vitamin D	1700 mg
96	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	1700 mg
97	Nutritional powder mix, sugar free (Carnation Instant Breakfast)	1700 mg
98	Chocolate beverage powder, light, dry mix, not reconstituted	1700 mg
99	Spices, fennel seed	1690 mg
100	Shallots, freeze-dried	1650 mg

Frequently Asked Questions

What does Potassium do in the body?

Potassium helps fluid balance, nerve signals, muscle contraction, and blood pressure regulation.

How much Potassium do I need each day?

Your need depends on age, sex, pregnancy, lactation, health, medicines, and other factors. Use the table above for general daily reference values.

Which foods contain the most Potassium?

The table ranks foods by Foodmanac database values. Always compare serving size and preparation before choosing a food.

Can too much Potassium be harmful?

Yes, excessive intake can be unsafe for some nutrients, supplements, and health conditions. Review the warnings above and seek medical advice when needed.

References

Foodmanac uses database values for rankings. Daily needs and warning notes are based on public nutrition references.