Nutrient table

Foods high in potassium

Per usual portion, soya bean mature, softshell clam raw and chanterelle dried supply the most potassium. Among plant foods, soya bean mature and chanterelle dried lead. The tables rank 3,142 basic foods from the German Food Code and Nutrient Data Base (BLS 4.0) – per portion, per 100 g and by nutrient density.

For adults aged 25 to 51, the German Nutrition Society (DGE) gives 4,000 mg a day.

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Good to know

Potassium is found mainly in vegetables, potatoes, pulses and fruit. It dissolves in water, so boiling in a lot of water leaches part of it into the cooking water.

Top 20 per portion

What a usual portion supplies – the ranking that matters day to day.

# Food Portion per portion (mg) % reference per 100 g (mg)
1 Soya bean matureVegetables 180 g 3,112 78.0% 1,729
2 Softshell clam rawMollusks 200 g 1,600 40.0% 800
3 Chanterelle dried, boiledMushrooms 100 g 1,598 40.0% 1,598
4 Pork hindshank (hock) grilledPork 450 g 1,436 36.0% 319
5 Curly kale deep-frozen, fried without fat (pan)Vegetables 150 g 1,432 36.0% 955
6 Chinese spinach fried without fat (pan)Vegetables 150 g 1,368 34.0% 912
7 Sheep foreshank, medium fat, deep-frozen grilledLamb 350 g 1,334 33.0% 381
8 Parsnip fried without fat (pan)Vegetables 120 g 1,320 33.0% 1,100
9 Spinach fried without fat (pan)Vegetables 150 g 1,282 32.0% 855
10 Palm heart, rawVegetables 70 g 1,267 32.0% 1,810
11 Parsley root fried without fat (pan)Vegetables 120 g 1,249 31.0% 1,041
12 Broccoli fried without fat (pan)Vegetables 150 g 1,188 30.0% 792
13 Hokkaido pumpkin fried without fat (pan)Vegetables 150 g 1,131 28.0% 754
14 Brussels sprouts fried without fat (pan)Vegetables 120 g 1,130 28.0% 942
15 Celeriac fried without fat (pan)Vegetables 120 g 1,129 28.0% 941
16 Batata/sweet potato, deep-fried, saltedStarchy roots and tubers 180 g 1,129 28.0% 627
17 Plantain fried without fat (pan)Fruit 180 g 1,127 28.0% 626
18 Fennel/Florence fennel, fried without fat (pan)Vegetables 150 g 1,118 28.0% 745
19 Potatoe unpeeled, fried without fat (pan)Potatoes 180 g 1,082 27.0% 601
20 Goose leg, with skin, fried without fat (oven)Poultry 250 g 1,080 27.0% 432

Top 20 per 100 g

The content of the food itself, however much of it you eat. Foods eaten in portions under 10.0 g are listed further down under herbs and spices.

# Food per 100 g (mg) Portion per portion (mg)
1 Chanterelle driedMushrooms 4,174 15 g 626
2 Tomato driedVegetables 3,067 25 g 767
3 Cocoa powder strongly deoiledChocolate 2,876 15 g 431
4 Mirepoix driedVegetables 2,697 10 g 270
5 Parsley root driedVegetables 2,508 10 g 251
6 Button mushroom driedMushrooms 2,224 10 g 222
7 Shiitake mushroom driedMushrooms 2,219 15 g 333
8 Mixed mushrooms driedMushrooms 2,085 15 g 313
9 Oyster mushroom driedMushrooms 2,005 15 g 301
10 Sweet chestnut flourNuts 2,001 30 g 600
11 Porcini mushroom driedMushrooms 1,906 15 g 286
12 Palm heart, rawVegetables 1,810 70 g 1,267
13 Soya flour full fatLegumes (mature) 1,764 20 g 353
14 Lima bean/butter bean, matureVegetables 1,750 50 g 875
15 Soya bean matureVegetables 1,729 180 g 3,112
16 Kidney bean matureLegumes (mature) 1,640 60 g 984
17 Onion driedVegetables 1,630 10 g 163
18 Treacle/molasses, darkSugar 1,610 20 g 322
19 Spelt branCereals and grain (excluding rice) 1,592 15 g 239
20 Strawberry driedFruit 1,575 35 g 551

Plant foods high in potassium

Vegan foods, ranked per portion.

# Food Portion per portion (mg) % reference per 100 g (mg)
1 Soya bean matureVegetables 180 g 3,112 78.0% 1,729
2 Chanterelle dried, boiledMushrooms 100 g 1,598 40.0% 1,598
3 Curly kale deep-frozen, fried without fat (pan)Vegetables 150 g 1,432 36.0% 955
4 Chinese spinach fried without fat (pan)Vegetables 150 g 1,368 34.0% 912
5 Parsnip fried without fat (pan)Vegetables 120 g 1,320 33.0% 1,100
6 Spinach fried without fat (pan)Vegetables 150 g 1,282 32.0% 855
7 Palm heart, rawVegetables 70 g 1,267 32.0% 1,810
8 Parsley root fried without fat (pan)Vegetables 120 g 1,249 31.0% 1,041
9 Broccoli fried without fat (pan)Vegetables 150 g 1,188 30.0% 792
10 Hokkaido pumpkin fried without fat (pan)Vegetables 150 g 1,131 28.0% 754
11 Brussels sprouts fried without fat (pan)Vegetables 120 g 1,130 28.0% 942
12 Celeriac fried without fat (pan)Vegetables 120 g 1,129 28.0% 941

Highest nutrient density

Potassium per 100 kcal: for plenty of it at little energy. Only foods with at least 20.0 kcal per 100 g.

# Food per 100 kcal (mg) per 100 g (mg)
1 Palm heart, rawVegetables 5,656 1,810
2 Spinach stewedVegetables 3,136 690
3 Chinese spinach rawVegetables 3,055 611
4 Witloof chicory rawVegetables 2,350 470
5 Chard/leaf beet, braised without fatVegetables 2,094 628
6 Chanterelle bakedMushrooms 1,736 625
7 Celeriac fried without fat (pan)Vegetables 1,711 941
8 Stalk celery fried without fat (pan)Vegetables 1,656 530
9 Turnip tops/greens, fried without fat (pan)Vegetables 1,637 442
10 Rhubarb rawFruit 1,600 320
11 Rocket rawVegetables 1,552 326
12 Radicchio/red Italian chicory, rawVegetables 1,510 302

By food group

Vegetables and potatoes high in potassium

Food Portion per portion (mg) % reference
Soya bean matureVegetables 180 g 3,112 78.0%
Curly kale deep-frozen, fried without fat (pan)Vegetables 150 g 1,432 36.0%
Chinese spinach fried without fat (pan)Vegetables 150 g 1,368 34.0%
Parsnip fried without fat (pan)Vegetables 120 g 1,320 33.0%
Spinach fried without fat (pan)Vegetables 150 g 1,282 32.0%
Palm heart, rawVegetables 70 g 1,267 32.0%
Parsley root fried without fat (pan)Vegetables 120 g 1,249 31.0%
Broccoli fried without fat (pan)Vegetables 150 g 1,188 30.0%

Mushrooms high in potassium

Food Portion per portion (mg) % reference
Chanterelle dried, boiledMushrooms 100 g 1,598 40.0%
Mixed mushrooms dried, boiledMushrooms 120 g 958 24.0%
Shiitake mushroom dried, boiledMushrooms 100 g 850 21.0%
Dark honey mushroom fried without fat (pan)Mushrooms 120 g 840 21.0%
Morel dried, boiledMushrooms 70 g 827 21.0%
Oyster mushroom dried, boiledMushrooms 100 g 768 19.0%
Porcini mushroom dried, boiledMushrooms 100 g 730 18.0%
Brown birch bolete fried without fat (pan)Mushrooms 120 g 712 18.0%

Fruit high in potassium

Food Portion per portion (mg) % reference
Plantain fried without fat (pan)Fruit 180 g 1,127 28.0%
Breadfruit rawFruit 200 g 637 16.0%
Cherimoya rawFruit 250 g 625 16.0%
Jackfruit rawFruit 150 g 610 15.0%
Rhubarb juiceFruit 200 g 576 14.0%
Musk melon/cantaloup, rawFruit 200 g 572 14.0%
Pomelo rawFruit 300 g 570 14.0%
Strawberry driedFruit 35 g 551 14.0%

Pulses high in potassium

Food Portion per portion (mg) % reference
Kidney bean matureLegumes (mature) 60 g 984 25.0%
Haricot bean matureLegumes (mature) 60 g 802 20.0%
Mung bean matureLegumes (mature) 60 g 750 19.0%
Broad bean mature, boiledLegumes (mature) 180 g 743 19.0%
Soya bean mature (soya kernel) roasted without fatLegumes (mature) 40 g 692 17.0%
Cowpea/black-eyed pea, matureLegumes (mature) 60 g 666 17.0%
Lentil matureLegumes (mature) 60 g 502 13.0%
Soya flour full fatLegumes (mature) 20 g 353 9.0%

Nuts and seeds high in potassium

Food Portion per portion (mg) % reference
Sweet chestnut bakedNuts 80 g 1,019 25.0%
Coconut water (liquid from coconuts)Nuts 250 g 705 18.0%
Sweet chestnut flourNuts 30 g 600 15.0%
Pistachio nut roasted without fatNuts 30 g 307 8.0%
Sunflower seeds roasted without fatOil seeds 30 g 240 6.0%
Hazelnut roasted without fatNuts 30 g 228 6.0%
Sweet almond roasted without fatNuts 25 g 221 6.0%
Peanut roastedNuts 30 g 206 5.0%

Grains, bread and pasta high in potassium

Food Portion per portion (mg) % reference
Potato noodles (Schupfnudeln) boiled, bakedPasta 200 g 638 16.0%
Maize rawCereals and grain (excluding rice) 180 g 486 12.0%
Barley whole grain, boiledCereals and grain (excluding rice) 200 g 458 11.0%
Finger-shaped pasta egg-free, rawPasta 180 g 428 11.0%
Green spelt whole grain, boiledCereals and grain (excluding rice) 200 g 423 11.0%
Wheat whole grain, boiled, fried without fat (pan)Cereals and grain (excluding rice) 180 g 410 10.0%
Rye whole grain, boiledCereals and grain (excluding rice) 170 g 376 9.0%
Einkorn wheat whole grain, boiledCereals and grain (excluding rice) 180 g 374 9.0%

Dairy, cheese and eggs high in potassium

Food Portion per portion (mg) % reference
Goat's milk min. 3 % fatMilk 240 g 434 11.0%
Sheep's milk min. 4.5 % fatCheese 240 g 402 10.0%
Milk low-fat, 1.5 % fat, ultra-heatedMilk 240 g 386 10.0%
Certified raw milk, min. 3.5 % fatMilk 240 g 377 9.0%
Milk low-fat, fresh, 1.5 % fat, pasteurisedMilk 240 g 374 9.0%
Whole milk, fresh, 3.5 % fat, pasteurisedMilk 240 g 368 9.0%
Sour wheyDairy products 250 g 355 9.0%
Soured milk (thick) skimmed, max. 0.5 % fatDairy products 200 g 350 9.0%

Fish and seafood high in potassium

Food Portion per portion (mg) % reference
Softshell clam rawMollusks 200 g 1,600 40.0%
Common bream rawFresh-water fish 200 g 947 24.0%
Spiny lobster/rock lobster/crawfish, deep-frozen, grilledShellfish 120 g 895 22.0%
Trout deep-frozen, grilledFresh-water fish 180 g 884 22.0%
Common mussel rawMollusks 300 g 857 21.0%
Carp fried without fat (oven)Fresh-water fish 180 g 839 21.0%
Salmon grilledFresh-water fish 170 g 792 20.0%
Saithe/pollack, grilledDeep-sea fish 150 g 762 19.0%

Meat and sausages high in potassium

Food Portion per portion (mg) % reference
Pork hindshank (hock) grilledPork 450 g 1,436 36.0%
Sheep foreshank, medium fat, deep-frozen grilledLamb 350 g 1,334 33.0%
Goose leg, with skin, fried without fat (oven)Poultry 250 g 1,080 27.0%
Duck leg, with skin, deep-frozen, fried without fat (oven)Poultry 200 g 877 22.0%
Veal chop (loin) fried without fat (pan)Veal 200 g 872 22.0%
Chicken breast, without skin, rawPoultry 200 g 804 20.0%
Pork loin chop raw cured, smoked, grilledOther meat products 150 g 786 20.0%
Lamb chop (loin) fried without fat (oven)Mutton 150 g 700 18.0%

Offal high in potassium

Food Portion per portion (mg) % reference
Chicken heart, fried without fat (pan)Variety meats/giblets 120 g 584 15.0%
Beef liver, rawVariety meats/giblets 150 g 510 13.0%
Veal kidney, braised without fatVariety meats/giblets 120 g 487 12.0%
Sheep heart, fried without fat (pan)Variety meats/giblets 120 g 467 12.0%
Pork heart, braised without fatVariety meats/giblets 120 g 437 11.0%
Lamb sweetbread, rawVariety meats/giblets 120 g 433 11.0%
Mutton kidney, braised without fatVariety meats/giblets 120 g 424 11.0%
Goose liver, fried without fat (pan)Variety meats/giblets 140 g 378 9.0%

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Where the numbers come from

All values come from the German Food Code and Nutrient Data Base (BLS 4.0) of the Max Rubner Institute. Each table lists a food once, in the preparation that ranks highest. Portion sizes are typical portions NutriSpy set per food. Data as of 2026-09-24.

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These tables describe the nutrient content of foods. They are not dietary advice and do not replace seeing a doctor.

Data source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 · Licence: CC BY 4.0 · Selection, rounding and values per portion: NutriSpy