Top 30 · Updated 2026

Foods high in potassium

Potassium balances sodium, supports healthy blood pressure, and is a USDA DGA 'nutrient of concern'.

#	Food	Potassium per 100g	FoodScore
1	Lay's Classic potato chips snack	1071 mg	51
2	Almonds (raw) nut seed	733 mg	84
3	Dark chocolate (70–85% cacao) sweet	715 mg	22
4	Peanut butter (natural) nut seed	649 mg	59
5	Spinach (raw) vegetable	558 mg	73
6	Potato (baked, with skin) vegetable	535 mg	65
7	Kale (raw) vegetable	491 mg	75
8	Avocado fruit	485 mg	85
9	Sweet potato (baked) vegetable	475 mg	69
10	Walnuts nut seed	441 mg	79
11	Edamame (cooked) legume	436 mg	83
12	Rolled oats (dry) grain	429 mg	85
13	Steel-cut oats (dry) grain	429 mg	85
14	Chia seeds nut seed	407 mg	85
15	Sardines (canned in oil, drained) seafood	397 mg	72
16	Salmon (Atlantic, cooked) seafood	384 mg	85
17	Lentils (cooked) legume	369 mg	83
18	Banana fruit	358 mg	62
19	Cheerios (original) grain	357 mg	56
20	Black beans (cooked) legume	355 mg	85
21	Popcorn (air-popped) snack	329 mg	85
22	Carrot (raw) vegetable	320 mg	66
23	Ground beef (93% lean, cooked) meat	318 mg	78
24	KIND Dark Chocolate Nuts & Sea Salt bar snack	300 mg	53
25	Broccoli (cooked) vegetable	293 mg	69
26	Chickpeas (cooked) legume	291 mg	83
27	Shrimp (cooked) seafood	259 mg	76
28	Chicken breast (skinless, cooked) meat	256 mg	74
29	Whole wheat bread grain	254 mg	63
30	Honey Nut Cheerios grain	243 mg	42

How this ranking works

Foods are ranked highest-first on potassium content per 100g — then cross-referenced with their overall FoodScore so you can see quality at a glance. Our methodology follows the USDA Dietary Guidelines for Americans 2020-2025 and NIH DRI values.

Read the methodology →

Other nutrient rankings

30 foods ranked · 63 foods in the database.