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10 Great FoodsHigh In Potassium

What common foods have high potassium content? View our interactive infographic to find out.
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Potassium Foods

Coriander leaf / spices, dried

Coriander leaf
Potassium per 100g:
4466 mg
total
118% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
99% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
95% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
95% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
95% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
95% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
95% of AI(Adequate Intake) ?
for men, 70+ yrs
118% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
99% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
95% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
95% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
95% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
95% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
95% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Foods

Cheese, gjetost

Cheese, gjetost
Potassium per 100g:
1409 mg
total
37% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
31% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
30% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
30% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
30% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
30% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
30% of AI(Adequate Intake) ?
for men, 70+ yrs
37% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
31% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
30% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
30% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
30% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
30% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
30% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Foods

Pistachio nuts / raw

Pistachio nuts
Potassium per 100g:
1025 mg
total
27% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
23% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
22% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
22% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
22% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
22% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
22% of AI(Adequate Intake) ?
for men, 70+ yrs
27% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
23% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
22% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
22% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
22% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
22% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
22% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Foods

Pumpkin seeds / roasted

Pumpkin seeds
Potassium per 100g:
919 mg
total
24% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
20% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
20% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
20% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
20% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
20% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
20% of AI(Adequate Intake) ?
for men, 70+ yrs
24% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
20% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
20% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
20% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
20% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
20% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
20% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Foods

Beet greens / boiled, drained

Beet greens
Potassium per 100g:
909 mg
total
24% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
20% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
19% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
19% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
19% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
19% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
19% of AI(Adequate Intake) ?
for men, 70+ yrs
24% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
20% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
19% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
19% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
19% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
19% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
19% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Foods

Sunflower seed kernels / dry roasted

Sunflower seed kernels
Potassium per 100g:
850 mg
total
22% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
19% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
18% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
18% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
18% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
18% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
18% of AI(Adequate Intake) ?
for men, 70+ yrs
22% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
19% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
18% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
18% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
18% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
18% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
18% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Foods

Flaxseed

Flaxseed
Potassium per 100g:
813 mg
total
21% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
18% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
17% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
17% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
17% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
17% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
17% of AI(Adequate Intake) ?
for men, 70+ yrs
21% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
18% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
17% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
17% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
17% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
17% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
17% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Foods

Almond butter, plain

Almond butter, plain
Potassium per 100g:
748 mg
total
20% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
17% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
16% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
16% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
16% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
16% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
16% of AI(Adequate Intake) ?
for men, 70+ yrs
20% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
17% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
16% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
16% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
16% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
16% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
16% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Foods

Dill weed / fresh

Dill weed
Potassium per 100g:
738 mg
total
19% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
16% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
16% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
16% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
16% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
16% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
16% of AI(Adequate Intake) ?
for men, 70+ yrs
19% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
16% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
16% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
16% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
16% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
16% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
16% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Foods

Octopus / cooked, moist heat

Octopus
Potassium per 100g:
630 mg
total
17% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
14% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
13% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
13% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
13% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
13% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
13% of AI(Adequate Intake) ?
for men, 70+ yrs
17% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
14% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
13% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
13% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
13% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
13% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
13% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
/

Adequate Intake (AI)

The recommended average daily intake level based on observed or experimentally determined approximations or estimates of nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate; used when an RDA cannot be determined.
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; 2006

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Choose age:

4 - 8 yrs
9 - 13 yrs
14 - 18 yrs
19 - 30 yrs
31 - 50 yrs
51 - 70 yrs
70+ yrs