Legumes high in potassium (per serving)
40 legumes ranked by potassium per common serving, from USDA FoodData Central. Beans, adzuki leads with 1,224 mg per 1 cup (26% of the Daily Value), followed by Beans, white (1,189 mg) and Lima beans, large (955 mg).
Top 10 at a glance
Top 10 legumes highest in potassium
- Beans, adzuki (mature seeds, cooked, boiled, without salt)1 cup (230 g) · 294 kcal1,224 mg26% DV
- Beans, white (mature seeds, canned)1 cup (262 g) · 299 kcal1,189 mg25% DV
- Lima beans, large (mature seeds, cooked, boiled, without salt)1 cup (188 g) · 216 kcal955 mg20% DV
- Beans, great northern (mature seeds, canned, low sodium)1 cup (262 g) · 299 kcal920 mg20% DV
- Soybeans, mature cooked (boiled, without salt)1 cup (172 g) · 296 kcal886 mg19% DV
- Beans, pink (mature seeds, cooked, boiled, without salt)1 cup (169 g) · 252 kcal859 mg18% DV
- Beans, small white (mature seeds, cooked, boiled, without salt)1 cup (179 g) · 254 kcal829 mg18% DV
- Beans, navy (mature seeds, canned)1 cup (262 g) · 296 kcal755 mg16% DV
- Lentils, mature seeds (cooked, boiled, without salt)1 cup (198 g) · 230 kcal731 mg16% DV
- Peas, split (mature seeds, cooked, boiled, without salt)1 cup (196 g) · 231 kcal710 mg15% DV
All 40 legumes 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 | Beans, adzuki (mature seeds, cooked, boiled, without salt) | 1 cup (230 g) | 1,224 | 532 | 294 | |
| 2 | Beans, white (mature seeds, canned) | 1 cup (262 g) | 1,189 | 454 | 299 | |
| 3 | Lima beans, large (mature seeds, cooked, boiled, without salt) | 1 cup (188 g) | 955 | 508 | 216 | |
| 4 | Beans, great northern (mature seeds, canned, low sodium) | 1 cup (262 g) | 920 | 351 | 299 | |
| 5 | Soybeans, mature cooked (boiled, without salt) | 1 cup (172 g) | 886 | 515 | 296 | |
| 6 | Beans, pink (mature seeds, cooked, boiled, without salt) | 1 cup (169 g) | 859 | 508 | 252 | |
| 7 | Beans, small white (mature seeds, cooked, boiled, without salt) | 1 cup (179 g) | 829 | 463 | 254 | |
| 8 | Beans, navy (mature seeds, canned) | 1 cup (262 g) | 755 | 288 | 296 | |
| 9 | Lentils, mature seeds (cooked, boiled, without salt) | 1 cup (198 g) | 731 | 369 | 230 | |
| 10 | Peas, split (mature seeds, cooked, boiled, without salt) | 1 cup (196 g) | 710 | 362 | 231 | |
| 11 | Tempeh | 1 cup (166 g) | 684 | 412 | 319 | |
| 12 | Pigeon peas (red gram), mature seeds (cooked, boiled, without salt) | 1 cup (168 g) | 645 | 384 | 203 | |
| 13 | Broadbeans (fava beans), mature seeds (canned) | 1 cup (256 g) | 620 | 242 | 182 | |
| 14 | Mung beans, mature seeds (cooked, boiled, without salt) | 1 cup (202 g) | 537 | 266 | 212 | |
| 15 | Chickpeas (garbanzo beans, bengal gram) (mature seeds, cooked, boiled, without salt) | 1 cup (164 g) | 477 | 291 | 269 | |
| 16 | Cowpeas, common (blackeyes (crowder, southern), mature seeds, cooked, boiled, without salt) | 1 cup (171 g) | 475 | 278 | 198 | |
| 17 | Mungo beans, mature seeds (cooked, boiled, without salt) | 1 cup (180 g) | 416 | 231 | 189 | |
| 18 | Soymilk (all flavors), unsweetened (with added calcium, vitamins A and D) | 1 cup (243 g) | 384 | 158 | 80 | |
| 19 | Vitasoy USA, Vitasoy Organic Classic Original Soymilk | 1 cup (243 g) | 379 | 156 | 114 | |
| 20 | Vitasoy USA, Vitasoy Organic Creamy Original Soymilk | 1 cup (243 g) | 318 | 131 | 107 | |
| 21 | Tofu, raw (firm, prepared with calcium sulfate) | 0.5 cup (126 g) | 299 | 237 | 181 | |
| 22 | Tofu, soft (prepared with calcium sulfate and magnesium chloride (nigari)) | 1 cup (1/2" cubes) (248 g) | 298 | 120 | 151 | |
| 23 | Soymilk, original and vanilla (with added calcium, vitamins A and D) | 1 cup (243 g) | 296 | 122 | 104 | |
| 24 | Okara | 1 cup (122 g) | 260 | 213 | 93 | |
| 25 | Soymilk (all flavors), nonfat (with added calcium, vitamins A and D) | 1 cup (243 g) | 255 | 105 | 68 | |
| 26 | Peanut spread, reduced sugar | 2 tbsp (31 g) | 254 | 818 | 202 | |
| 27 | Peanut butter with omega-3, creamy | 2 tbsp (32 g) | 250 | 780 | 195 | |
| 28 | Peanut butter, reduced sodium | 2 tbsp (32 g) | 239 | 747 | 189 | |
| 29 | Peanut butter, chunk style (without salt) | 2 tbsp (32 g) | 238 | 745 | 188 | |
| 30 | Peanuts, spanish (oil-roasted, without salt) | 1 oz (28 g) | 220 | 776 | 164 | |
| 31 | Peanuts, all types (oil-roasted, without salt) | 1 oz shelled (32 nuts) (28 g) | 206 | 726 | 170 | |
| 32 | Vitasoy USA, Vitasoy Light Vanilla Soymilk | 1 cup (243 g) | 199 | 82 | 73 | |
| 33 | Peanuts, virginia (raw) | 1 oz (28 g) | 196 | 690 | 160 | |
| 34 | Peanut Butter, smooth | 2 tbsp (32 g) | 189 | 592 | 188 | |
| 35 | Tofu, firm (prepared with calcium sulfate and magnesium chloride (nigari)) | 0.5 cup (126 g) | 186 | 148 | 98 | |
| 36 | Peanut butter, smooth style (without salt) | 2 tbsp (32 g) | 179 | 558 | 191 | |
| 37 | Peanuts, valencia (oil-roasted, without salt) | 1 oz (28 g) | 174 | 612 | 167 | |
| 38 | Hummus, commercial | 2 tbsp (30 g) | 87 | 289 | 71 | |
| 39 | Hummus, home prepared | 2 tbsp (30 g) | 52 | 173 | 53 | |
| 40 | Vermicelli, made from soy | 1 cup (140 g) | 4 | 3 | 463 |
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 legumes in the USDA database, Beans, adzuki (mature seeds, cooked, boiled, without salt) has the most potassium per serving: 1,224 mg per 1 cup (26% of the Daily Value). Per 100 g it contains 532 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. 3 of the 40 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in magnesium
- Foods high in iron
- Foods high in calcium
- Foods high in zinc
- Foods high in selenium
- Foods high in copper
- All foods high in potassium
- Fruits high in potassium
- Vegetables high in potassium
- Nuts and seeds high in potassium
- Grains 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.