The ten foods with the highest potassium content per 100 grams, ranked using USDA FoodData Central data — bananas are famous but many foods rank higher.
Quick answer: 1. Dried Apricots, 2. Tomato Paste (canned), 3. Pistachios (dry roasted), 4. Pumpkin Seeds (dried), 5. Beet Greens (raw), 6. Dried Prunes, 7. Almonds (raw), 8. Yellowfin Tuna (cooked), 9. White Beans (cooked), 10. Spinach (raw).
Potassium is an essential electrolyte that regulates blood pressure, supports heart rhythm, and helps muscles contract. Most people do not get enough: the Adequate Intake (AI) is 2,600–3,400 mg/day, yet average intakes often fall below 2,000 mg. Bananas are the most famous potassium source, but several foods contain far more per gram. This list ranks foods by their potassium content per 100 grams of edible portion, using the USDA FoodData Central database. The rankings include both plant and animal sources, with dried fruits and concentrated vegetable products dominating the top of the list.
Dried apricots are the most potassium-dense common food, containing 1,160 mg per 100 g, roughly 3.2 times the concentration of a banana. The drying process concentrates the minerals, making dried fruits a potent source of potassium. A 40 g handful (about 6 dried apricot halves) provides about 464 mg of potassium.
Tomato paste is concentrated tomato solids, with 1,014 mg of potassium per 100 g. A tablespoon (16 g) of tomato paste provides about 162 mg of potassium. While tomato paste is used as a cooking ingredient in small amounts, it is one of the most concentrated potassium sources available in the packaged food supply.
Dry-roasted pistachios contain 1,007 mg of potassium per 100 g, making them the most potassium-dense nut. A 30 g serving (about 1/4 cup) provides roughly 302 mg of potassium. Pistachios are also a good source of protein, fiber, and healthy monounsaturated fats.
Dried pumpkin seeds contain 919 mg of potassium per 100 g, along with magnesium, zinc, iron, and protein. A 30 g handful (about 1/4 cup) provides about 276 mg of potassium. Like other seeds, they are a nutrient-dense whole food that can be eaten as a snack or added to salads and baked goods.
Beet greens — the leafy tops of beetroot plants — contain 762 mg of potassium per 100 g. They are also exceptionally rich in vitamin K, vitamin A, and magnesium. Beet greens are often discarded but are highly nutritious and can be cooked similarly to spinach or Swiss chard.
Dried prunes (dried plums) contain 732 mg of potassium per 100 g. They are well known for their digestive benefits due to their fiber and sorbitol content. A serving of 5 prunes (about 40 g) provides roughly 293 mg of potassium, along with vitamin K, boron, and antioxidants.
Raw almonds contain 705 mg of potassium per 100 g. A 30 g serving (about 23 almonds, 1/4 cup) provides about 212 mg of potassium. Almonds are also rich in vitamin E, magnesium, and healthy monounsaturated fats, making them one of the most nutrient-dense snack foods available.
Cooked yellowfin tuna (Thunnus albacares) is the highest-potassium animal-based food at 569 mg per 100 g. It is also a lean, complete protein rich in selenium, B vitamins, and omega-3 fatty acids. A typical 100 g serving provides about 12% of the daily potassium AI for men.
Cooked white beans (including cannellini, navy, and great northern varieties) contain 561 mg of potassium per 100 g. A 1-cup serving of cooked white beans (about 180 g) provides roughly 1,010 mg of potassium — about 30% of the daily AI. Beans are also rich in fiber, plant protein, and folate.
Raw spinach (Spinacia oleracea) contains 558 mg of potassium per 100 g, making it one of the most potassium-rich leafy greens. A 100 g serving (about 3 cups of fresh leaves) provides about 16% of the daily AI. Spinach is also an excellent source of vitamin K, vitamin A, folate, magnesium, and iron, though oxalates reduce the bioavailability of some minerals.
| # | Name | type | food_category | typical_serving | also_contains |
|---|---|---|---|---|---|
| 1 | Dried Apricots | Plant-based | Dried fruit | ~40 g (6 halves) = ~464 mg | Fiber, vitamin A, iron |
| 2 | Tomato Paste (canned) | Plant-based | Vegetable product | ~16 g (1 tbsp) = ~162 mg | Lycopene, vitamin C |
| 3 | Pistachios (dry roasted) | Plant-based | Nuts | ~30 g (1/4 cup) = ~302 mg | Protein, fiber, vitamin B6 |
| 4 | Pumpkin Seeds (dried) | Plant-based | Seeds | ~30 g (1/4 cup) = ~276 mg | Magnesium, zinc, iron, protein |
| 5 | Beet Greens (raw) | Plant-based | Leafy green | ~100 g (~3.5 oz) = ~762 mg | Vitamin K, vitamin A, magnesium |
| 6 | Dried Prunes | Plant-based | Dried fruit | ~40 g (5 prunes) = ~293 mg | Fiber, vitamin K, boron |
| 7 | Almonds (raw) | Plant-based | Nuts | ~30 g (23 almonds) = ~212 mg | Vitamin E, magnesium, healthy fats |
| 8 | Yellowfin Tuna (cooked) | Animal-based | Fish | ~100 g (3.5 oz) = ~569 mg | Protein, selenium, B vitamins, omega-3 |
| 9 | White Beans (cooked) | Plant-based | Legumes | ~180 g (1 cup cooked) = ~1,010 mg | Fiber, protein, folate, iron |
| 10 | Spinach (raw) | Plant-based | Leafy green | ~100 g (3 cups raw) = ~558 mg | Vitamin K, vitamin A, folate, magnesium |
Foods are ranked by potassium content in milligrams per 100 grams of edible portion, in descending order (rank 1 = highest potassium concentration). Values are drawn from the USDA FoodData Central database, which aggregates analytical data from government, academic, and industry sources. Concentrated products such as dried fruits and tomato paste are included, with serving-size context provided in the item blurbs. All values reflect the food as typically consumed (raw for produce, cooked for meats, dried for fruits).
Dried apricots contain the highest potassium concentration at 1,160 mg per 100 g, followed by tomato paste (1,014 mg) and pistachios (1,007 mg). Dried fruits in general are concentrated potassium sources because the drying process removes water.
Bananas contain about 358 mg of potassium per 100 g, which is decent but far from the top of this list. Avocado (485 mg), spinach (558 mg), white beans (561 mg), and salmon (490 mg) all contain more potassium per gram than bananas.
The Adequate Intake (AI) for potassium is 3,400 mg/day for adult men and 2,600 mg/day for adult women. Most Western diets fall well short of these targets. People with kidney disease should consult a doctor before increasing potassium intake significantly.
Top plant-based potassium sources include dried fruits (apricots, prunes), tomato paste, leafy greens (spinach, Swiss chard, beet greens), legumes (white beans, lentils), and nuts and seeds (pistachios, almonds, pumpkin seeds).