Nutrient lists · USDA FNDDS 2021–2023
Foods high in potassium
Per serving, the top food in USDA’s FNDDS is Potato, baked, peel eaten, with butter, with 1,597 mg of potassium in 1 medium (315 g), 34% of the Daily Value. Palm hearts, cooked, Banana split and Sun-dried tomatoes come next. Per 100 grams, Sun-dried tomatoes ranks first, at 3,430 mg.
Per serving
Serving size a usual portion
| Food | Serving | Potassium | % DV |
|---|---|---|---|
| 1Potato, baked, peel eaten, with butter | 1 medium · 315 g | 1,597 mg | 34% |
| 2Palm hearts, cooked | ½ cup · 72.5 g | 1,269 mg | 27% |
| 3Banana split | 1 banana split · 490 g | 1,039 mg | 22% |
| 4Sun-dried tomatoes | ½ cup · 27.5 g | 943 mg | 20% |
| 5Apricot, dried | ½ cup · 80 g | 928 mg | 20% |
| 6Hot chocolate / cocoa, dry mix, reduced sugar, made with lowfat (1%) or fat free (skim) milk | 1 cup · 248 g | 928 mg | 20% |
| 7Cheese, paneer | ½ cup · 123 g | 895 mg | 19% |
| 8Plantain, raw | 1 whole · 180 g | 877 mg | 19% |
| 9Dal | 1 cup · 240 g | 845 mg | 18% |
| 10Beef, steak, T-bone, lean only eaten | 1 regular · 300 g | 837 mg | 18% |
| 11Potato, french fries, with chili and cheese, fast food / restaurant | 1 small fast food order · 227 g | 813 mg | 17% |
| 12Peach, dried | ½ cup · 80 g | 797 mg | 17% |
| 13Milk shake, fast food, chocolate | 1 small · 405 g | 782 mg | 17% |
| 14Vegetable smoothie | 1 cup · 216 g | 754 mg | 16% |
| 15Fish, mackerel, grilled | 1 small/regular fillet · 140 g | 721 mg | 15% |
% Daily Value: the share of the FDA’s 4,700 mg a day in one serving.
Per 100 grams
Serving size 100 g
| Food | Potassium | % DV |
|---|---|---|
| 1Sun-dried tomatoes | 3,430 mg | 73% |
| 2Yeast extract spread | 2,100 mg | 45% |
| 3Palm hearts, cooked | 1,750 mg | 37% |
| 4Potato chips, reduced fat | 1,730 mg | 37% |
| 5Vegetable mixture, dried | 1,640 mg | 35% |
| 6Soy nuts | 1,470 mg | 31% |
| 7Molasses | 1,460 mg | 31% |
| 8Potato sticks, plain | 1,240 mg | 26% |
| 9Seaweed, dried | 1,240 mg | 26% |
| 10Wheat bran | 1,180 mg | 25% |
| 11Apricot, dried | 1,160 mg | 25% |
| 12Vegetable chips | 1,050 mg | 22% |
| 13Pistachio nuts, NFS | 1,010 mg | 21% |
| 14Papad, grilled or broiled | 1,000 mg | 21% |
| 15Canadian bacon, cooked | 999 mg | 21% |
% Daily Value: the share of the FDA’s 4,700 mg a day in 100 g.
About potassium in this data
FNDDS reports potassium in milligrams. The FDA’s Daily Value is 4,700 mg, one of the largest on a Nutrition Facts label, so even the top food reaches only about a third of it per serving. A baked potato with its peel leads per serving; dried and concentrated foods, like sun-dried tomatoes and potato chips, lead per 100 g.
For what potassium does in the body and how much people need, see Potassium: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
How these lists work
- Foods. USDA’s generic foods, less baby foods, meal replacements, energy drinks, vitamin waters, mixed dishes such as sandwiches and soups, and recipe ingredients.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- One row per food. A food FNDDS lists several ways, such as baked, fried and grilled, shows once, at its highest.
Track potassium in Calorie Tape
Calorie Tape logs every nutrient a food reports, potassium included, and shows which foods your day’s potassium came from. It works offline, needs no account, and keeps your log on your iPhone.
Related nutrients
- Foods high in sodiumTop per serving: Venison/deer jerky
- Foods high in magnesiumTop per serving: Muffin, oat bran
- Foods high in fiberTop per serving: Dal
- Foods high in vitamin CTop per serving: Cranberry juice drink, with high vitamin C
- Compare the top twoPotato, baked, peel eaten, with butter vs Palm hearts, cooked, every nutrient, in Food vs food
- All 27 nutrientsVitamins, minerals, protein, fiber and more
Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Potassium: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.