Nuts and seeds high in potassium (per serving)
12 nuts and seeds ranked by potassium per common serving, from USDA FoodData Central. Seeds, hemp seed leads with 340 mg per 1 oz (7.2% of the Daily Value), followed by Nuts, pistachio nuts (285 mg) and Nuts, chestnuts (281 mg).
Top 10 at a glance
Top 10 nuts and seeds highest in potassium
- Seeds, hemp seed (hulled)1 oz (28 g) · 157 kcal340 mg7.2% DV
- Nuts, pistachio nuts (dry roasted, without salt added)1 oz (49 kernels) (28 g) · 162 kcal285 mg6.1% DV
- Nuts, chestnuts (european, dried, peeled)1 oz (28 g) · 105 kcal281 mg6% DV
- Seeds, pumpkin and squash seeds (whole, roasted, without salt)1 oz (85 seeds) (28 g) · 126 kcal261 mg5.5% DV
- Seeds, sunflower seed kernels (dry roasted, without salt)1 oz (28 g) · 165 kcal241 mg5.1% DV
- Nuts, almond butter (plain, without salt added)2 tbsp (32 g) · 196 kcal239 mg5.1% DV
- Seeds, flaxseed1 oz (28 g) · 151 kcal225 mg4.8% DV
- Seeds, pumpkin and squash seed kernels (roasted, without salt)1 oz (28 g) · 163 kcal223 mg4.8% DV
- Nuts, hazelnuts or filberts (dry roasted, without salt added)1 oz (28 g) · 183 kcal214 mg4.6% DV
- Nuts, almonds1 oz (23 whole kernels) (28 g) · 164 kcal208 mg4.4% DV
All 12 nuts and seeds 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 | Seeds, hemp seed (hulled) | 1 oz (28 g) | 340 | 1,200 | 157 | |
| 2 | Nuts, pistachio nuts (dry roasted, without salt added) | 1 oz (49 kernels) (28 g) | 285 | 1,007 | 162 | |
| 3 | Nuts, chestnuts (european, dried, peeled) | 1 oz (28 g) | 281 | 991 | 105 | |
| 4 | Seeds, pumpkin and squash seeds (whole, roasted, without salt) | 1 oz (85 seeds) (28 g) | 261 | 919 | 126 | |
| 5 | Seeds, sunflower seed kernels (dry roasted, without salt) | 1 oz (28 g) | 241 | 850 | 165 | |
| 6 | Nuts, almond butter (plain, without salt added) | 2 tbsp (32 g) | 239 | 745 | 196 | |
| 7 | Seeds, flaxseed | 1 oz (28 g) | 225 | 793 | 151 | |
| 8 | Seeds, pumpkin and squash seed kernels (roasted, without salt) | 1 oz (28 g) | 223 | 788 | 163 | |
| 9 | Nuts, hazelnuts or filberts (dry roasted, without salt added) | 1 oz (28 g) | 214 | 755 | 183 | |
| 10 | Nuts, almonds | 1 oz (23 whole kernels) (28 g) | 208 | 733 | 164 | |
| 11 | Nuts, brazilnuts (dried, unblanched) | 1 oz (6 kernels) (28 g) | 187 | 659 | 187 | |
| 12 | Seeds, sunflower seed butter (without salt) | 2 tbsp (32 g) | 184 | 576 | 197 |
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 nuts and seeds in the USDA database, Seeds, hemp seed (hulled) has the most potassium per serving: 340 mg per 1 oz (7.2% of the Daily Value). Per 100 g it contains 1,200 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 12 foods on this list reach 20% DV per serving.
Related rankings
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- Foods high in iron
- 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
- 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.