All nutrients

Potassium

Potassium contributes to the maintenance of normal blood pressure and to normal muscle and nervous system function. Fruits, vegetables, potatoes and legumes are the richest everyday sources.

Adult daily reference intake: 2000 mg

Sources: MedlinePlus (US National Library of Medicine), EU Regulation 432/2012, authorized health claims

Best food sources of potassium

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

miscellaneous169 foods measured

  1. 1Kombu or Japanese kelp (Laminaria japonica), dried or dehydrated10600 mg530%
  2. 2Wakame (Undaria pinnatifida), dried or dehydrated7140 mg357%
  3. 3Dulse (Palmaria palmata), dried or dehydrated6810 mg341%
  4. 4Sea belt (Saccharina latissima), dried or dehydrated6250 mg313%
  5. 5Sea thong (Himanthalia elongata), dried or dehydrated5970 mg299%
  6. 6Gracilaria seaweeds (Gracilaria verrucosa), dried or dehydrated5850 mg293%
  7. 7Tangle (Laminaria digitata), dried or dehydrated4590 mg230%
  8. 8Parsley, dried4490 mg225%

beverages240 foods measured

  1. 1Cocoa powder, without sugar, powder, instant3900 mg195%
  2. 2Coffee, powder, instant3770 mg189%
  3. 3Decaffeinated coffee, powder, instant3500 mg175%
  4. 4Mix of chicory and coffee, powder, instant3400 mg170%
  5. 5Tea leaf2160 mg108%
  6. 6Coffee, ground2020 mg101%
  7. 7Malted cocoa or chocolate powder for beverage, with sugar1100 mg55%
  8. 8Cocoa or chocolate powder, for beverages, with sugar605 mg30%

fruits, vegetables, legumes and nuts512 foods measured

  1. 1Tomato, dried3430 mg172%
  2. 2Pumpkin (phoenix variety), crisps, sampled in the island of La Martinique2580 mg129%
  3. 3Carrot, dehydrated2540 mg127%
  4. 4Pumpkin (local variety), crisps, sampled in the island of La Martinique2400 mg120%
  5. 5Soybean, whole grain1740 mg87%
  6. 6Haricot bean, dry1660 mg83%
  7. 7Onion, dried1620 mg81%
  8. 8Tomato, dried, in oil1570 mg79%

Other30 foods measured

  1. 1Soya flour2230 mg112%
  2. 2Chick pea flour846 mg42%
  3. 3Rye flour, type 170717 mg36%
  4. 4Wheat flour, type 150407 mg20%
  5. 5Buckwheat flour389 mg19%
  6. 6Oatmeal flakes377 mg19%
  7. 7Spelt flour360 mg18%
  8. 8Rye flour, type 130344 mg17%

milk and milk products225 foods measured

  1. 1Milk, powder, skimmed1670 mg84%
  2. 2Milk, powder, semi-skimmed1330 mg67%
  3. 3Milk, powder, whole1190 mg60%
  4. 4Condensed milk, with sugar, whole371 mg19%
  5. 5Chocolate mousse (milk-based), refrigerated371 mg19%
  6. 6Mousse, chocolate, plant-based, prepacked370 mg19%
  7. 7Processed cheese, in slices370 mg19%
  8. 8Condensed milk, without sugar, whole339 mg17%

sugar and confectionery185 foods measured

  1. 1Cane molasses1460 mg73%
  2. 2Breakfast cereals, very rich in fibre, fortified with vitamins and chemical elements820 mg41%
  3. 3Dark chocolate bar, without sugar and with artificial sweeteners793 mg40%
  4. 4Cereal bar, low calorie763 mg38%
  5. 5Dark chocolate bar, more than 70% cocoa750 mg38%
  6. 6Milk chocolate bar, with dried fruits (nuts, almonds, raisins, praline)617 mg31%
  7. 7Chocolate bar562 mg28%
  8. 8Muesli, flakes (Bircher-style), with fruits or dried fruits, fortified with vitamins and chemical elements520 mg26%

meat, egg and fish595 foods measured

  1. 1Cod, salted, dried1300 mg65%
  2. 2Egg white, powder1130 mg56%
  3. 3Horse mackerel, raw986 mg49%
  4. 4Soy protein, textured, rehydrated820 mg41%
  5. 5Blackspot seabream, raw690 mg35%
  6. 6Soy and wheat burger or bite (vegan)680 mg34%
  7. 7Viande des Grisons or Bündnerfleisch or dried beef meat660 mg33%
  8. 8Toulouse sausage, cooked650 mg33%

cereal products115 foods measured

  1. 1Wheat, whole, pre-cooked, raw950 mg48%
  2. 2Puffed salty snacks, made from potato630 mg32%
  3. 3Quinoa, raw563 mg28%
  4. 4Frik (crushed immature durum wheat), raw512 mg26%
  5. 5Amaranth, raw508 mg25%
  6. 6Rye, whole, raw469 mg23%
  7. 7Buckwheat, whole, raw460 mg23%
  8. 8Barley, whole, raw452 mg23%

ice cream and sorbet16 foods measured

  1. 1Profiteroles (chou pastry), with vanilla ice cream and chocolate sauce261 mg13%
  2. 2Ice cream, chocolate coated251 mg13%
  3. 3Iced nougat230 mg12%
  4. 4Ice cream, cone (normal size)216 mg11%
  5. 5Ice cream, luxury, in cup210 mg11%
  6. 6Ice cream, in box190 mg10%
  7. 7Ice cream, box or cup (average)190 mg10%
  8. 8Belle Helene pear dessert (cooked pear topped with hot chocolate sauce on a bed of vanilla ice cream)176 mg9%

fats and oils29 foods measured

  1. 1Blended fat (vegetable and animal origins), spreadable, 30-40% fat120 mg6%
  2. 2Vegetable fat (margarine type), spreadable, 30-40% fat, light, lightly salted117 mg6%
  3. 3Vegetable fat (margarine type), spreadable, 30-40% fat, light, unsalted76.8 mg4%
  4. 4Butter, 60-62% fat, light, lightly salted71 mg4%
  5. 5Pork fat, raw65 mg3%
  6. 6Dairy fat 25% fat, light, spreadable, unsalted51.2 mg3%
  7. 7Blended fat (vegetable and animal origins), 50-63% fat51 mg3%
  8. 8Dairy fat 20% fat, light, spreadable, unsalted48.1 mg2%

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.