Nutrition guide
High Potassium Foods
Potassium is an electrolyte central to fluid balance, nerve signaling, and muscle contraction — including the heart. U.S. guidance sets adequate intakes around 2,600 mg/day for women and 3,400 mg/day for men, yet most diets fall short. Potassium and sodium work in opposition, so potassium-rich whole foods are the standard dietary counterweight to high sodium. Vegetables, legumes, potatoes, yogurt, and fish lead a per-100g ranking.
Adequate intake: ~2,600 mg/day (women), ~3,400 mg/day (men).
What counts as “high”?
A food at 300 mg+ potassium per 100g delivers a meaningful share of the ~3,000+ mg daily target. Above 500 mg per 100g puts a food in the top tier — typically potatoes, cooked legumes, squash-family vegetables, and yogurt in this database.
Top 10 by potassium per 100g
See the full ranking of all 61 foods →
Common questions
Which foods have the most potassium per 100g?
In this database, sweet potato, cooked lentils and chickpeas, avocado, and spinach lead the ranking. Bananas are famous but moderate — around 350 mg per 100g.
Is potassium from food the same as potassium supplements?
Food sources come with water, fiber, and other nutrients and are the recommended route for most people. People with kidney disease or on certain medications must manage potassium carefully — this page is informational, not medical guidance.
Why do dry legumes outrank fresh vegetables?
Rankings are per 100g as recorded by USDA. Dry legumes concentrate minerals because they contain almost no water; a typical serving of cooked legumes (rehydrated) delivers less per 100g but still meaningfully.
All values from USDA FoodData Central per 100g edible portion. Rankings reflect measured content, not typical serving sizes or absorption differences.