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Potassium: Daily Value and top food sources

Daily Value: 4700 mg (FDA, adults and children 4+)

Ranked by how much Potassium a typical portion provides, rather than per 100 g. Lists built per 100 g fill up with dried herbs and fortified bars, and nobody eats 100 g of thyme. Portions are the primary household measure USDA records for each food. From the 1000 foods in Bioma Learn. 170 foods are excluded from this ranking: USDA records no household measure for them (we will not call 100 g a portion), or it reports a value so high for one portion that we treat it as a data error, or the food is a dry uncooked staple measured before cooking.

Top sources of Potassium, per typical portion
Carrot, dehydratedCarrot, dehydrated: 40% DV40%Apricots, dried, sulfured, un…Apricots, dried, sulfured, uncooked: 32% DV32%Bananas, dehydrated, or banan…Bananas, dehydrated, or banana powder: 32% DV32%Beet greens, cooked, boiled…Beet greens, cooked, boiled, drained: 28% DV28%Cabbage, japanese style, fres…Cabbage, japanese style, fresh, pickled: 27% DV27%Pistachio nuts, dry roastedPistachio nuts, dry roasted: 26% DV26%Avocados, raw, CaliforniaAvocados, raw, California: 25% DV25%Beans, chili, barbecue, ranch…Beans, chili, barbecue, ranch style, cooked: 24% DV24%Currants, zante, driedCurrants, zante, dried: 24% DV24%Almonds, oil roastedAlmonds, oil roasted: 23% DV23%Sunflower seed kernels from s…Sunflower seed kernels from shell, dry roasted: 23% DV23%Breadfruit, rawBreadfruit, raw: 23% DV23%

Share of the Daily Value (4700 mg) in one portion. Full amounts in the table below.

FoodPortionAmount% DV
Carrot, dehydrated1 cup (74 g)1879.6 mg40%
Apricots, dried, sulfured, uncooked1 cup, halves (130 g)1510.6 mg32%
Bananas, dehydrated, or banana powder1 cup (100 g)1491 mg32%
Beet greens, cooked, boiled, drained1 cup (1" pieces) (144 g)1309 mg28%
Cabbage, japanese style, fresh, pickled1 cup (150 g)1279.5 mg27%
Pistachio nuts, dry roasted1 cup (123 g)1238.6 mg26%
Avocados, raw, California1 cup, pureed (230 g)1166.1 mg25%
Beans, chili, barbecue, ranch style, cooked1 cup (253 g)1138.5 mg24%
Currants, zante, dried1 cup (144 g)1118.9 mg24%
Almonds, oil roasted1 cup whole kernels (157 g)1097.4 mg23%
Sunflower seed kernels from shell, dry roasted1 cup (128 g)1088 mg23%
Breadfruit, raw1 cup (220 g)1078 mg23%
Apricots, dried, sulfured, stewed1 cup, halves (250 g)1027.5 mg22%
Figs, dried, uncooked1.0 cup (149 g)1013.2 mg22%
Beans, white, mature seeds, cooked1 cup (179 g)1004.2 mg21%
Grapefruit juice, white, frozen concentrate, unsweetened1 can (6 fl oz) (207 g)1001.9 mg21%
Almonds, dry roasted1 cup whole kernels (138 g)983.9 mg21%
Beans, liquid from stewed kidney beans1 cup (240 g)979.2 mg21%
Dates, deglet noor1 cup, chopped (147 g)964.3 mg21%
Chard, swiss, cooked, boiled1 cup, chopped (175 g)960.8 mg20%
Almonds, blanched1 cup whole kernels (145 g)955.5 mg20%
Lima beans, mature seeds, cooked, boiled1 cup (188 g)955 mg20%
Sweet potato, cooked1 cup (200 g)950 mg20%
Mixed nuts, dry roasted, with peanuts1 cup (137 g)949.4 mg20%
Apple juice, frozen concentrate, unsweetened, undiluted1 can (6 fl oz) (211 g)945.3 mg20%

What Potassium does, how much you need, and what the evidence shows: Potassium: the mineral most people under-eat, and the one some people must limit →

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