Grains high in potassium (per serving)
17 grains ranked by potassium per common serving, from USDA FoodData Central. Quinoa, cooked leads with 318 mg per 1 cup (6.8% of the Daily Value), followed by Cereals, oats (293 mg) and Wheat, KAMUT khorasan (282 mg).
Top 10 at a glance
Top 10 grains highest in potassium
- Quinoa, cooked1 cup (185 g) · 222 kcal318 mg6.8% DV
- Cereals, oats (regular and quick, not fortified, dry)1 cup (81 g) · 307 kcal293 mg6.2% DV
- Wheat, KAMUT khorasan (cooked)1 cup (172 g) · 227 kcal282 mg6% DV
- Spelt, cooked1 cup (194 g) · 246 kcal277 mg5.9% DV
- Teff, cooked1 cup (252 g) · 255 kcal270 mg5.7% DV
- Rice, brown (long-grain, cooked)1 cup (202 g) · 248 kcal174 mg3.7% DV
- Wild rice, cooked1 cup (164 g) · 166 kcal166 mg3.5% DV
- Buckwheat groats, roasted (cooked)1 cup (168 g) · 155 kcal148 mg3.1% DV
- Barley, pearled (cooked)1 cup (157 g) · 193 kcal146 mg3.1% DV
- Bulgur, cooked1 cup (182 g) · 151 kcal124 mg2.6% DV
All 17 grains ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 4,700 mg.
| # | Food | Serving | Potassium (mg) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|
| 1 | Quinoa, cooked | 1 cup (185 g) | 318 | 172 | 222 | |
| 2 | Cereals, oats (regular and quick, not fortified, dry) | 1 cup (81 g) | 293 | 362 | 307 | |
| 3 | Wheat, KAMUT khorasan (cooked) | 1 cup (172 g) | 282 | 164 | 227 | |
| 4 | Spelt, cooked | 1 cup (194 g) | 277 | 143 | 246 | |
| 5 | Teff, cooked | 1 cup (252 g) | 270 | 107 | 255 | |
| 6 | Rice, brown (long-grain, cooked) | 1 cup (202 g) | 174 | 86 | 248 | |
| 7 | Wild rice, cooked | 1 cup (164 g) | 166 | 101 | 166 | |
| 8 | Buckwheat groats, roasted (cooked) | 1 cup (168 g) | 148 | 88 | 155 | |
| 9 | Barley, pearled (cooked) | 1 cup (157 g) | 146 | 93 | 193 | |
| 10 | Bulgur, cooked | 1 cup (182 g) | 124 | 68 | 151 | |
| 11 | Pasta, whole-wheat (cooked) | 1 cup spaghetti not packed (117 g) | 112 | 96 | 174 | |
| 12 | Millet, cooked | 1 cup (174 g) | 108 | 62 | 207 | |
| 13 | Couscous, cooked | 1 cup, cooked (157 g) | 91 | 58 | 176 | |
| 14 | Spaghetti, spinach (cooked) | 1 cup (140 g) | 81 | 58 | 182 | |
| 15 | Noodles, japanese (somen, cooked) | 1 cup (176 g) | 51 | 29 | 231 | |
| 16 | Pasta, gluten-free (corn, cooked) | 1 cup (140 g) | 43 | 31 | 176 | |
| 17 | Rice noodles, cooked | 1 cup (176 g) | 7 | 4 | 190 |
Potassium in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for potassium is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in potassium?
Among grains in the USDA database, Quinoa, cooked has the most potassium per serving: 318 mg per 1 cup (6.8% of the Daily Value). Per 100 g it contains 172 mg.
How much potassium do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 4,700 mg of potassium for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in potassium?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 0 of the 17 foods on this list reach 20% DV per serving.
Related rankings
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- Foods high in calcium
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- Foods high in selenium
- Foods high in copper
- All foods high in potassium
- Fruits high in potassium
- Vegetables high in potassium
- Legumes high in potassium
- Nuts and seeds high in potassium
- Fish and seafood high in potassium
- Meat and poultry high in potassium
- Dairy and eggs high in potassium
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.