Nutrient guide
Foods highest in potassium
The most potassium-rich foods, ranked, and why this electrolyte works as a pair with sodium.
Potassium is a mineral and electrolyte that works alongside sodium to manage fluid balance. It is widespread in whole foods, with legumes, leafy greens, potatoes, and many fruits among the richer everyday sources.
The daily value used on nutrition labels is 4700 mg. The list below ranks the foods on our index by potassium per 100 grams, so you can see the strongest sources at a glance and open any food for its full profile.
Top 20 foods by potassium per 100 g · open any food for its full nutrient profile
- 1Leavening agents, cream of tartar16500 mg / 100 g351% DV
- 2Spices, chervil, dried4740 mg / 100 g101% DV
- 3Spices, coriander leaf, dried4470 mg / 100 g95% DV
- 4Tomatoes, sun-dried3430 mg / 100 g73% DV
- 5Spices, dill weed, dried3310 mg / 100 g70% DV
- 6Spices, tarragon, dried3020 mg / 100 g64% DV
- 7Spices, parsley, dried2680 mg / 100 g57% DV
- 8Spices, basil, dried2630 mg / 100 g56% DV
- 9Carrot, dehydrated2540 mg / 100 g54% DV
- 10Soy flour, full-fat, raw2520 mg / 100 g54% DV
- 11Soy flour, defatted2380 mg / 100 g51% DV
- 12Spices, paprika2280 mg / 100 g49% DV
- 13Soy protein concentrate, produced by alcohol extraction2200 mg / 100 g47% DV
- 14Baobab powder2190 mg / 100 g47% DV
- 15Yeast extract spread2100 mg / 100 g45% DV
- 16Soy flour, low-fat2090 mg / 100 g44% DV
- 17Spices, turmeric, ground2080 mg / 100 g44% DV
- 18Soy flour, full-fat, roasted2040 mg / 100 g43% DV
- 19Spices, pepper, red or cayenne2010 mg / 100 g43% DV
- 20Seeds, breadnut tree seeds, dried2010 mg / 100 g43% DV
Want the density-first view instead? See our goal rankings or browse foods by category. You can also add these foods to a plate in the food calculator to see how they combine.
Potassium guides
All guidesPotassium: the underrated mineral and its top foods
Sodium gets the headlines, but potassium does the quiet work, and the USDA data shows the foods that actually move your daily total are rarely the ones topping most lists.
RankingsPotassium rich foods chart: 50 top foods by serving
A scannable chart of the highest potassium foods in our index, ranked per serving and per 100 calories, grouped by vegetables, fruits, legumes, and fish. Bananas do not make the podium.
NutrientsThe sodium and potassium balance
Sodium and potassium move together in the body, and looking at foods per calorie shows why the ratio between them matters more than either number alone.
Potassium-friendly recipes
All recipesPotassium Power Smoothie
A five-minute blender snack that stacks coconut water, spinach, papaya, and strawberries into one glass to help you eat toward your potassium goal.
DinnerBaked Salmon with Roasted Sweet Potato
Sockeye salmon over roasted sweet potato wedges and lemony spinach, a dinner that stacks potassium and vitamin A on one sheet pan and one skillet.
SnackThree Ingredient Banana Oat Cookies
Mashed banana, rolled oats, and a little cinnamon baked into soft, no added sugar cookies that carry real potassium and fiber per bite.
Frequently asked questions
Which foods are highest in potassium?
On our index, the foods highest in potassium per 100 grams include Leavening agents, Spices, chervil, Spices, coriander leaf. The full ranked list of the top 20 is above, each linked to its data page.
How much potassium is in a daily value?
The daily value used on United States nutrition labels is 4700 mg. Individual needs vary with age, sex and other factors; this is a general label reference, not dietary advice.
What counts as a good source of potassium?
A serving is generally called a good source when it provides at least 10 percent of the daily value, and an excellent source at 20 percent or more. Every food page shows the percent daily value for potassium.