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Foods high in potassium

The most potassium per typical portion among 13,386 USDA reference foods: beet greens, 1,309 mg in 1 cup (1" pieces), 28% of the 4,700 mg Daily Value. 20 of the 1,045 foods ranked give at least 20% of the Daily Value in one portion; the top 50 are shown, the top 150 are in the CSV.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

With chronic kidney disease the kidneys may not clear potassium, and blood levels can become too high; NIDDK advises working with your health care team on potassium, and notes that some packaged foods use potassium chloride in place of salt (niddk.nih.gov).

Which foods have the most potassium per portion?

  1. 1
    Beet greens
    Beet greens, cooked, boiled, drained, with salt · 1 cup (1" pieces) (144 g)
    1,309mg28% DV · 909 mg per 100 g · 6,733 mg per 200 calories
  2. 2
    Natto
    Natto · 1 cup (175 g)
    1,276mg27% DV · 729 mg per 100 g · 691 mg per 200 calories
  3. 3
    Yam
    Yam, raw · 1 cup, cubes (150 g)
    1,224mg26% DV · 816 mg per 100 g · 1,383 mg per 200 calories
  4. 4
    Adzuki beans
    Beans, adzuki, mature seeds, cooked, boiled, without salt · 1 cup (230 g)
    1,224mg26% DV · 532 mg per 100 g · 831 mg per 200 calories
  5. 5
    White beans
    Beans, white, mature seeds, canned · 1 cup (262 g)
    1,189mg25% DV · 454 mg per 100 g · 796 mg per 200 calories
  6. 6
    Green plantains
    Plantains, green, raw · 1 plantain (267 g)
    1,151mg24% DV · 431 mg per 100 g · 567 mg per 200 calories
  7. 7
    Chili beans
    Beans, chili, barbecue, ranch style, cooked · 1 cup (253 g)
    1,139mg24% DV · 450 mg per 100 g · 928 mg per 200 calories
  8. 8
    Stewed potatoes
    Stewed potatoes · 1 cup (250 g)
    1,088mg23% DV · 435 mg per 100 g · 845 mg per 200 calories
  9. 9
    Durian
    Durian, raw or frozen · 1 cup, chopped or diced (243 g)
    1,059mg23% DV · 436 mg per 100 g · 593 mg per 200 calories
  10. 10
    Fennel bulb
    Fennel bulb, cooked · 1 fennel bulb (218 g)
    1,029mg22% DV · 472 mg per 100 g · 1,523 mg per 200 calories
  11. 11
    Plantain
    Plantain, cooked, no added fat · 1 cup (200 g)
    972mg21% DV · 486 mg per 100 g · 797 mg per 200 calories
  12. 12
    Green soybeans
    Soybeans, green, cooked, boiled, drained, without salt · 1 cup (180 g)
    970mg21% DV · 539 mg per 100 g · 765 mg per 200 calories
  13. 13
    Lima beans
    Lima beans, immature seeds, cooked, boiled, drained, without salt · 1 cup (170 g)
    969mg21% DV · 570 mg per 100 g · 927 mg per 200 calories
  14. 14
    Dates
    Dates, deglet noor · 1 cup, chopped (147 g)
    964mg21% DV · 656 mg per 100 g · 465 mg per 200 calories
  15. 15
    Chard
    Chard, swiss, cooked, boiled, drained, with salt · 1 cup, chopped (175 g)
    961mg20% DV · 549 mg per 100 g · 5,490 mg per 200 calories
  16. 16
    Beans and tomatoes
    Beans and tomatoes, no added fat · 1 cup (255 g)
    954mg20% DV · 374 mg per 100 g · 741 mg per 200 calories
  17. 17
    Russet potatoes
    Potatoes, Russet, flesh and skin, baked · 1 potato medium (2-1/4" to 3-1/4" dia.) (173 g)
    952mg20% DV · 550 mg per 100 g · 1,158 mg per 200 calories
  18. 18
    Red potatoes
    Potatoes, red, flesh and skin, baked · 1 potato medium (2-1/4" to 3-1/4" dia.) (173 g)
    943mg20% DV · 545 mg per 100 g · 1,253 mg per 200 calories
  19. 19
    White potatoes
    Potatoes, white, flesh and skin, baked · 1 potato medium (2-1/4" to 3-1/4" dia) (173 g)
    941mg20% DV · 544 mg per 100 g · 1,183 mg per 200 calories
  20. 20
    Great northern beans
    Beans, great northern, mature seeds, canned, low sodium · 1 cup (262 g)
    920mg20% DV · 351 mg per 100 g · 616 mg per 200 calories
  21. 21
    Hash brown potatoes
    Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil · 1 cup prepared (130 g)
    915mg19% DV · 704 mg per 100 g · 582 mg per 200 calories
  22. 22
    Microwaved potatoes
    Potatoes, microwaved, cooked in skin, flesh and skin, without salt · 1 potato (2-3/4" dia by 4-3/4" long) (202 g)
    903mg19% DV · 447 mg per 100 g · 851 mg per 200 calories
  23. 23
    Winter squash
    Squash, winter, acorn, cooked, baked, without salt · 1 cup, cubes (205 g)
    896mg19% DV · 437 mg per 100 g · 1,561 mg per 200 calories
  24. 24
    Soybeans
    Soybeans, mature cooked, boiled, without salt · 1 cup (172 g)
    886mg19% DV · 515 mg per 100 g · 599 mg per 200 calories
  25. 25
    Pink beans
    Beans, pink, mature seeds, cooked, boiled, with salt · 1 cup (169 g)
    859mg18% DV · 508 mg per 100 g · 682 mg per 200 calories
  26. 26
    Taro
    Taro, tahitian, cooked, with salt · 1 cup slices (137 g)
    854mg18% DV · 623 mg per 100 g · 2,832 mg per 200 calories
  27. 27
    Amaranth leaves
    Amaranth leaves, cooked, boiled, drained, with salt · 1 cup (132 g)
    846mg18% DV · 641 mg per 100 g · 6,105 mg per 200 calories
  28. 28
    Dal
    Dal · 1 cup (240 g)
    845mg18% DV · 352 mg per 100 g · 486 mg per 200 calories
  29. 29
    Spinach
    Spinach, cooked, boiled, drained, without salt · 1 cup (180 g)
    839mg18% DV · 466 mg per 100 g · 4,052 mg per 200 calories
  30. 30
    Refried beans
    Refried beans, canned, vegetarian · 1 cup (242 g)
    832mg18% DV · 344 mg per 100 g · 829 mg per 200 calories
  31. 31
    Small white beans
    Beans, small white, mature seeds, cooked, boiled, without salt · 1 cup (179 g)
    829mg18% DV · 463 mg per 100 g · 652 mg per 200 calories
  32. 32
    Beans
    Beans, from canned, NS as to type, no added fat · 1 cup (180 g)
    824mg18% DV · 458 mg per 100 g · 674 mg per 200 calories
  33. 33
    Passion-fruit
    Passion-fruit, (granadilla), purple, raw · 1 cup (236 g)
    821mg17% DV · 348 mg per 100 g · 718 mg per 200 calories
  34. 34
    Fat added beans
    Beans, from canned, NS as to type, fat added · 1 cup (185 g)
    816mg17% DV · 441 mg per 100 g · 477 mg per 200 calories
  35. 35
    Yautia
    Yautia (tannier), raw · 1 cup, sliced (135 g)
    807mg17% DV · 598 mg per 100 g · 1,220 mg per 200 calories
  36. 36
    Black turtle beans
    Beans, black turtle, mature seeds, cooked, boiled, without salt · 1 cup (185 g)
    801mg17% DV · 433 mg per 100 g · 666 mg per 200 calories
  37. 37
    Fat-free refried beans
    Refried beans, canned, fat-free · 1 cup (231 g)
    795mg17% DV · 344 mg per 100 g · 871 mg per 200 calories
  38. 38
    Sapote
    Sapote, mamey, raw · 1 cup 1" pieces (175 g)
    795mg17% DV · 454 mg per 100 g · 732 mg per 200 calories
  39. 39
    Baked potatoes
    Potatoes, baked, flesh and skin, without salt · 1 serving (148 g)
    792mg17% DV · 535 mg per 100 g · 1,151 mg per 200 calories
  40. 40
    Succotash
    Succotash, (corn and limas), cooked, boiled, drained, without salt · 1 cup (192 g)
    787mg17% DV · 410 mg per 100 g · 713 mg per 200 calories
  41. 41
    Potato salad
    Potato salad, German style · 1 cup (175 g)
    781mg17% DV · 446 mg per 100 g · 826 mg per 200 calories
  42. 42
    Hummus
    Hummus, commercial · 1 cup (246 g)
    768mg16% DV · 312 mg per 100 g · 263 mg per 200 calories
  43. 43
    Navy beans
    Beans, navy, mature seeds, canned · 1 cup (262 g)
    755mg16% DV · 288 mg per 100 g · 510 mg per 200 calories
  44. 44
    Tamarind
    Tamarinds, raw · 1 cup, pulp (120 g)
    754mg16% DV · 628 mg per 100 g · 526 mg per 200 calories
  45. 45
    Baked beans
    Beans, baked, canned, no salt added · 1 cup (253 g)
    749mg16% DV · 296 mg per 100 g · 564 mg per 200 calories
  46. 46
    Bitter melon
    Bitter melon, horseradish, jute, or radish leaves, cooked · 1 cup (128 g)
    746mg16% DV · 583 mg per 100 g · 2,082 mg per 200 calories
  47. 47
    Pinto beans
    Beans, pinto, mature seeds, cooked, boiled, with salt · 1 cup (171 g)
    746mg16% DV · 436 mg per 100 g · 610 mg per 200 calories
  48. 48
    Black beans
    Beans, black, mature seeds, canned, low sodium · 1 cup (240 g)
    739mg16% DV · 308 mg per 100 g · 677 mg per 200 calories
  49. 49
    Wasabi
    Wasabi, root, raw · 1 cup, sliced (130 g)
    738mg16% DV · 568 mg per 100 g · 1,042 mg per 200 calories
  50. 50
    Lentils
    Lentils, mature seeds, cooked, boiled, without salt · 1 cup (198 g)
    731mg16% DV · 369 mg per 100 g · 636 mg per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

How much potassium a day, by age and sex

The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (AI): 2,600 mg for women and 3,400 mg for men aged 19 to 30.

AgeWomen and girlsMen and boys
2-32,000 mg2,000 mg
4-82,300 mg2,300 mg
9-132,300 mg2,500 mg
14-182,300 mg3,000 mg
19-302,600 mg3,400 mg
31-502,600 mg3,400 mg
51 and older2,600 mg3,400 mg

Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodPotassium per 100 gIn the portion ranking
Leavening agents, cream of tartar16,500 mgnot an everyday portion (rule above)
Leavening agents, baking powder, low-sodium10,100 mgnot an everyday portion (rule above)
Parsley, freeze-dried6,300 mgnot an everyday portion (rule above)
Beverages, tea, instant, unsweetened, powder6,040 mgnot an everyday portion (rule above)
Spices, chervil, dried4,740 mgnot an everyday portion (rule above)
Spices, coriander leaf, dried4,466 mgnot an everyday portion (rule above)
Beverages, coffee, instant, regular, powder3,535 mgnot an everyday portion (rule above)
Tomatoes, sun-dried3,427 mgnot an everyday portion (rule above)

Source: USDA FoodData Central, April 30, 2026 release.

Packaged foods that are a good source

CategoryProductsDeclare potassiumGood source (10%+ DV per serving)
Plant Based Water643548221 (34%)
Prepared Soups840798264 (31%)
Fish – Unprepared/Unprocessed499498117 (23%)
Dough Based Products / Meals465439100 (22%)
Frozen Dinners and Entrees4,9952,761903 (18%)
Chili and Stew1,072412169 (16%)
Vegetables, Prepared840799126 (15%)
Other Deli3,3171,700467 (14%)

Source: USDA FoodData Central branded foods (manufacturer label data), April 30, 2026 release; "good source": 21 CFR 101.54(c).

Within a food group

Fruits high in potassium

Potassium: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov