EXPLORE A NUTRIENT
Potassium
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
The element K is reported in mg; its amount does not identify a particular compound. [1] [2]
An identity reference, not the appearance of the food.
Description, source and attribution
Element K, atomic number 19. The graphic does not assign an oxidation state or compound to the food measurement.
Original Bitameans element graphic; symbol and atomic number from PubChem. Source · Reuse terms
Source check:
A COMMON BASIS
Foods, per 100 g
205 foods with data 1 not reported, excluded from ranking
- Flaxseed
Flaxseed; source does not specify grinding.
813 mg - Pumpkin seeds
Dried pumpkin/squash seed kernels, without shells.
809 mg - Dill
Dill weed, fresh, exactly as identified by USDA.
738 mg - Almonds
Whole almonds, raw.
732.8 mg - Poppy seeds
Spices, poppy seed, exactly as identified by USDA.
719 mg - Dates
Dates, medjool, exactly as identified by USDA.
696 mg - Yam
Yam, cooked, boiled, drained, or baked, without salt, exactly as identified by USDA.
670 mg - Brazil nuts
Nuts, brazilnuts, dried, unblanched, exactly as identified by USDA.
659 mg - Sunflower seeds
Raw sunflower seed kernels.
656.8 mg - Chia seeds
Chia seeds, dry, raw.
642.1 mg - Cashews
Raw cashew kernels, as described by USDA.
638.3 mg - Hazelnuts
Raw hazelnuts (filberts).
635.9 mg
All results are sorted before pagination. Bars compare amounts within this search; they do not indicate health benefits. Not reported does not mean zero.
UNDERSTAND THE DATA
The nutrient, in context
How to read this ranking
This page compares Potassium (Potassium, K), in mg per 100 g of food.
Chemical forms and measurement methods remain separate. “Not reported” means a value is unavailable, not that the food contains zero. A food’s rank does not determine your individual needs or diagnose a deficiency.
This NIH fact sheet concerns this nutrient. Its recommended amounts describe daily intake for the stated population, not a 100 g food portion. Keep food and supplement exposure separate as the source specifies.
NIH · OFFICE OF DIETARY SUPPLEMENTS
Potassium: Fact Sheet for Consumers
Original text published by NIH, including intake tables by age and sex, cautions, and the population context the source states. Bitameans has not performed an independent medical review or adapted these recommendations to your personal circumstances.
What is potassium and what does it do?
Potassium is a mineral found in many foods. Your body needs potassium for almost everything it does, including proper kidney and heart function, muscle contraction, and nerve transmission.
How much potassium do I need?
The amount of potassium you need each day depends on your age and sex. Average daily recommended amounts are listed below in milligrams (mg).
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 400 mg |
| Infants 7–12 months |
Identity and structure sources
- PubChem Periodic Table of Elements · Accessed 2026-09-13
- USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13