Foods highest in Potassium
Potassium helps regulate blood pressure, fluid balance, and muscle and nerve signalling.
Below are the whole foods with the most potassium per 100 g, straight from USDA FoodData Central — plus how much you need and how to keep track without doing any math.
What potassium does
Potassium helps regulate blood pressure, fluid balance, and muscle and nerve signalling.
It's one of the most commonly under-eaten nutrients; the 4,700 mg target is hard to hit without plenty of vegetables, beans and fruit.
How much you need
The Daily Value used on food labels is 4,700 mg a day for adults.
Your real target depends on your age, sex and body — Healthy Squirrel sets it for you from NIH / Institute of Medicine reference intakes, then shows every food against your number, not a generic one.
Foods highest in potassium (per 100 g)
| Food | per 100 g | % Daily Value |
|---|---|---|
| Hearts of palm, raw | 1,806 mg | 38% |
| Soybeans, mature seeds, raw | 1,797 mg | 38% |
| Beans, white, mature seeds, raw | 1,795 mg | 38% |
| Lima beans, large, mature seeds, raw | 1,724 mg | 37% |
| Beans, small white, mature seeds, raw | 1,542 mg | 33% |
| Beans, black turtle, mature seeds, raw | 1,500 mg | 32% |
| Beans, kidney, california red, mature seeds, raw | 1,490 mg | 32% |
| Beans, black, mature seeds, raw | 1,483 mg | 32% |
| Molasses | 1,464 mg | 31% |
| Beans, pink, mature seeds, raw | 1,464 mg | 31% |
| Cheese, gjetost | 1,409 mg | 30% |
| Lima beans, thin seeded (baby), mature seeds, raw | 1,403 mg | 30% |
Amounts are per 100 g from USDA FoodData Central (whole foods), sorted highest first. In the app, every amount scales to the exact serving you log — no conversions.
Track potassium free
Healthy Squirrel is a free food tracker that fills in Potassium — and every other vitamin and mineral — automatically as you log meals, so you can see where your day actually lands. No account needed to start, no ads, nothing sold.
Open Healthy Squirrel and log a food to see your potassium for the day.
Every other nutrient
Ready to see your full nutrient profile?
Open Healthy Squirrel — it's free