Foods high in potassium per 100 g and per portion

257 foods on 17 Fit meet the EU criterion “source of potassium”. The most per 100 g: TVP (textured vegetable protein) (dry), wild mushrooms (dried mix) and porcini (dried).

Potassium is spread widely through plant foods (dried fruit, beans, potatoes, nuts, leafy greens and mushrooms) and through fish and dairy as well. Drying concentrates it, which is why dried mushrooms, dried beans, sun-dried tomatoes and dried apricots top the table per 100 g; the portion column shows what a handful or a plateful actually brings. Bananas are famous for it, yet plenty of everyday foods hold as much per 100 g. Percentages are of the EU reference intake of 2,000 mg a day.

Updated: 21 October 2026

The top 10 per 100 g

1 TVP (textured vegetable protein) · Dry 2,480 mg 124% · high
2 Wild mushrooms · Dried mix 2,085 mg 104% · high
3 Porcini · Dried 1,906 mg 95% · high
4 White beans · Dry 1,795 mg 90% · high
5 Sun-dried tomatoes 1,565 mg 78% · high
6 Shiitake mushrooms · Dried 1,534 mg 77% · high
7 Black beans · Dry 1,483 mg 74% · high
8 Molasses 1,464 mg 73% · high
9 Kidney beans · Dry 1,359 mg 68% · high
10 Salt cod 1,300 mg 65% · high

The whole list

Per 100 g and per usual portion. Tap a column heading to sort.

	Food
1	TVP (textured vegetable protein) · DryTypical serving · 30 g	2,480 mg	124%	744 mg	366
2	Wild mushrooms · Dried mixTypical serving · 10 g	2,085 mg	104%	209 mg	257
3	Porcini · DriedTypical serving · 10 g	1,906 mg	95%	191 mg	270
4	White beans · DryTypical serving · 60 g	1,795 mg	90%	1,077 mg	333
5	Sun-dried tomatoesTypical serving · 30 g	1,565 mg	78%	470 mg	213
6	Shiitake mushrooms · DriedTypical serving · 10 g	1,534 mg	77%	153 mg	296
7	Black beans · DryTypical serving · 60 g	1,483 mg	74%	890 mg	341
8	Molasses1 tbsp ≈ 20 g	1,464 mg	73%	293 mg	290
9	Kidney beans · DryTypical serving · 60 g	1,359 mg	68%	815 mg	337
10	Salt codTypical serving · 50 g	1,300 mg	65%	650 mg	206
11	Hemp seeds1 tbsp ≈ 10 g	1,200 mg	60%	120 mg	553
12	Potato chips (crisps)Typical serving · 30 g	1,196 mg	60%	359 mg	532
13	Dried apricotsTypical serving · 30 g	1,162 mg	58%	349 mg	241
14	PistachiosTypical serving · 30 g	1,025 mg	51%	308 mg	560
15	Tomato paste1 tbsp ≈ 16 g	1,014 mg	51%	162 mg	82
16	Pumpkin seeds · Roasted in shellTypical serving · 30 g	919 mg	46%	276 mg	446
17	Split peasTypical serving · 60 g	852 mg	43%	511 mg	364
18	Sunflower seeds · RoastedTypical serving · 30 g	850 mg	42%	255 mg	582
19	Chickpea flour1 tbsp ≈ 10 g	846 mg	42%	84.6 mg	387
20	YamsTypical serving · 150 g	816 mg	41%	1,224 mg	118
21	Flaxseed1 tbsp ≈ 10 g	813 mg	41%	81.3 mg	534
22	French fries · Chip shop chipsTypical serving · 200 g	804 mg	40%	1,608 mg	214
23	Raisins · Zante currantsTypical serving · 30 g	777 mg	39%	233 mg	290
24	Hazelnuts · RoastedTypical serving · 30 g	755 mg	38%	227 mg	646
25	Almond butter1 tbsp ≈ 16 g	748 mg	37%	120 mg	614
26	Peanut butter · Crunchy1 tbsp ≈ 16 g	745 mg	37%	119 mg	589
27	DillTypical serving · 10 g	738 mg	37%	73.8 mg	43
28	AlmondsTypical serving · 30 g	733 mg	37%	220 mg	579
29	PrunesTypical serving · 30 g	732 mg	37%	220 mg	240
30	Peanuts · Roasted and saltedTypical serving · 30 g	726 mg	36%	218 mg	599
31	LemongrassTypical serving · 10 g	723 mg	36%	72.3 mg	99
32	Chickpeas · DryTypical serving · 60 g	718 mg	36%	431 mg	378
33	Rye flour · Dark1 tbsp ≈ 10 g	717 mg	36%	71.7 mg	325
34	Dark chocolateTypical serving · 20 g	715 mg	36%	143 mg	598
35	Chestnuts · BoiledTypical serving · 60 g	715 mg	36%	429 mg	131
36	Dates1 piece ≈ 24 g	696 mg	35%	167 mg	277
37	Mixed nuts · Roasted and saltedTypical serving · 30 g	693 mg	35%	208 mg	594
38	Fried potatoes · SautéedTypical serving · 200 g	680 mg	34%	1,360 mg	137
39	Dried figsTypical serving · 30 g	680 mg	34%	204 mg	249
40	Lentils · DryTypical serving · 60 g	677 mg	34%	406 mg	352
41	CashewsTypical serving · 30 g	660 mg	33%	198 mg	553
42	Brazil nutsTypical serving · 20 g	659 mg	33%	132 mg	659
43	Octopus · CookedTypical serving · 100 g	630 mg	32%	630 mg	156
44	TamarindTypical serving · 30 g	628 mg	31%	188 mg	239
45	Parsnips · RoastedTypical serving · 100 g	626 mg	31%	626 mg	158
46	Fried plantainsTypical serving · 100 g	610 mg	30%	610 mg	267
47	Chanterelles · BoiledTypical serving · 100 g	600 mg	30%	600 mg	35
48	Pine nutsTypical serving · 20 g	597 mg	30%	119 mg	673
49	Beef jerkyTypical serving · 30 g	597 mg	30%	179 mg	410
50	TaroTypical serving · 100 g	591 mg	30%	591 mg	112
51	Sardines · FreshTypical serving · 150 g	584 mg	29%	876 mg	163
52	Buckwheat flour1 tbsp ≈ 10 g	577 mg	29%	57.7 mg	335
53	Sunflower seed butter1 tbsp ≈ 16 g	576 mg	29%	92.2 mg	617
54	Plant-based minceTypical serving · 100 g	570 mg	28%	570 mg	167
55	QuinoaTypical serving · 60 g	563 mg	28%	338 mg	368
56	Pesto1 tbsp ≈ 16 g	560 mg	28%	89.6 mg	418
57	Prosciutto1 slice ≈ 15 g	560 mg	28%	84 mg	229
58	Serrano ham1 slice ≈ 15 g	560 mg	28%	84 mg	229
59	Honey roasted almondsTypical serving · 30 g	560 mg	28%	168 mg	594
60	SpinachTypical serving · 50 g	558 mg	28%	279 mg	23

High per 100 g but eaten only a few grams at a time, so not ranked: seaweed snacks, paprika, turmeric, cayenne pepper, cumin.

Fortified foods aren’t ranked, since their figures are the manufacturer’s: whey protein, protein bars, nutritional yeast, yeast extract.

The leaders of each category

In each category, up to three foods with the most per 100 g that meet the EU’s “source of” criterion.

Vegetables and mushrooms
1. Wild mushrooms · Dried mix 2,085 mg 104%
2. Porcini · Dried 1,906 mg 95%
3. Sun-dried tomatoes 1,565 mg 78%
Fruit and berries
1. Dried apricots 1,162 mg 58%
2. Raisins · Zante currants 777 mg 39%
3. Prunes 732 mg 37%
Grains, legumes and flour
1. White beans · Dry 1,795 mg 90%
2. Black beans · Dry 1,483 mg 74%
3. Kidney beans · Dry 1,359 mg 68%
Bread and pastries
1. Fruitcake 474 mg 24%
Meat and poultry
1. Beef jerky 597 mg 30%
2. Prosciutto 560 mg 28%
3. Serrano ham 560 mg 28%
Fish and seafood
1. Salt cod 1,300 mg 65%
2. Octopus · Cooked 630 mg 32%
3. Sardines · Fresh 584 mg 29%
Dairy and eggs
1. Processed cheese · Lighter slices 370 mg 18%
2. Evaporated milk 303 mg 15%
3. Kefir 164 mg 8%
Nuts and seeds
1. Hemp seeds 1,200 mg 60%
2. Pistachios 1,025 mg 51%
3. Pumpkin seeds · Roasted in shell 919 mg 46%
Oils, sauces and condiments
1. Tomato paste 1,014 mg 51%
2. Pesto 560 mg 28%
3. Ready-made bolognese sauce 426 mg 21%
Sweets and desserts
1. Molasses 1,464 mg 73%
2. Dark chocolate 715 mg 36%
3. Halva · Sunflower 468 mg 23%
Drinks
1. Prune juice 276 mg 14%
2. Vegetable juice 258 mg 13%
3. Hot chocolate · Lighter, with milk 239 mg 12%
Dishes
1. Fish and chips 613 mg 31%
2. Falafel 585 mg 29%
3. Patatas bravas 583 mg 29%
Snacks, spices and more
1. TVP (textured vegetable protein) · Dry 2,480 mg 124%
2. Potato chips (crisps) 1,196 mg 60%
3. Plant-based mince 570 mg 28%

How the list is made

Values per 100 g of the edible part, from the 17 Fit catalog; a family of foods (fresh, dried, cooked) is ranked by its richest form, named in the row. The percentage is of the EU reference intake for an adult, 2,000 mg a day (Regulation (EU) 1169/2011). “Source of” means at least 15% of it per 100 g and “high in” at least 30%; for drinks, half of that per 100 ml (Regulation (EC) 1924/2006).

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Foods high in potassium per 100 g and per portion

The top 10 per 100 g

The whole list

The leaders of each category

🥦 Vegetables and mushrooms

🍎 Fruit and berries

🌾 Grains, legumes and flour

🍞 Bread and pastries

🥩 Meat and poultry

🐟 Fish and seafood

🧀 Dairy and eggs

🥜 Nuts and seeds

🫒 Oils, sauces and condiments

🍫 Sweets and desserts

🥤 Drinks

🍲 Dishes

🧂 Snacks, spices and more

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How the list is made

Other rankings and lists

Count calories without scales or tables

Vegetables and mushrooms

Fruit and berries

Grains, legumes and flour

Bread and pastries

Meat and poultry

Fish and seafood

Dairy and eggs

Nuts and seeds

Oils, sauces and condiments

Sweets and desserts

Drinks

Dishes

Snacks, spices and more