Top 35 Foods Highest in Potassium (K) Per 100 Calories (Nutrient Density)

Maximize Potassium (K) (mg) while staying in a calorie deficit: USDA foods ranked by Potassium (K) delivered per 100 kcal of energy. Major intracellular electrolyte that counterbalances sodium, lowers blood pressure, and prevents muscle cramps.

USDA Leaderboard: Top 35 Foods Highest in Potassium (K) Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Chrysanthemum leaves, raw (567 mg per 100g).

Rank	USDA Food Item	Potassium (K) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Chrysanthemum leaves, raw	567 mg	12.1%	2362 mg	24 kcal · 3.36g P
#2	Chrysanthemum, garland, raw	567 mg	12.1%	2362 mg	24 kcal · 3.36g P
#3	Cilantro, raw	521 mg	11.1%	2265 mg	23 kcal · 2.13g P
#4	Borage, raw	470 mg	10%	2238 mg	21 kcal · 1.8g P
#5	Cornsalad, raw	459 mg	9.8%	2186 mg	21 kcal · 2g P
#6	Squash, zucchini, baby, raw	459 mg	9.8%	2186 mg	21 kcal · 2.71g P
#7	Spinach, for use on a sandwich	582 mg	12.4%	2156 mg	27 kcal · 2.85g P
#8	Mustard spinach, (tendergreen), raw	449 mg	9.6%	2041 mg	22 kcal · 2.2g P
#9	Epazote, raw	633 mg	13.5%	1978 mg	32 kcal · 0.33g P
#10	Cress, garden, raw	606 mg	12.9%	1894 mg	32 kcal · 2.6g P
#11	Cress, raw	606 mg	12.9%	1894 mg	32 kcal · 2.6g P
#12	Chicory greens, raw	420 mg	8.9%	1826 mg	23 kcal · 1.7g P
#13	Dock, raw	390 mg	8.3%	1773 mg	22 kcal · 2g P
#14	Mushrooms, portabella, raw	364 mg	7.7%	1655 mg	22 kcal · 2.11g P
#15	Beet greens, cooked	794 mg	16.9%	1654 mg	48 kcal · 2.3g P
#16	Jute, potherb, raw	559 mg	11.9%	1644 mg	34 kcal · 4.65g P
#17	Spinach, cooked, as ingredient	541 mg	11.5%	1639 mg	33 kcal · 3.42g P
#18	Mushrooms, Chanterelle, raw	506 mg	10.8%	1581 mg	32 kcal · 1.49g P
#19	Hearts of palm, raw	1806 mg	38.4%	1570 mg	115 kcal · 2.7g P
#20	Cowpeas, leafy tips, raw	455 mg	9.7%	1569 mg	29 kcal · 4.1g P
#21	Taro leaves, raw	648 mg	13.8%	1543 mg	42 kcal · 4.98g P
#22	Parsley, raw	554 mg	11.8%	1539 mg	36 kcal · 2.97g P
#23	Mushrooms, portabella, grilled	437 mg	9.3%	1507 mg	29 kcal · 3.28g P
#24	Mixed salad greens, raw	316 mg	6.7%	1505 mg	21 kcal · 1.31g P
#25	Lettuce, arugula, raw	369 mg	7.9%	1476 mg	25 kcal · 2.58g P
#26	Taro, tahitian, raw	606 mg	12.9%	1377 mg	44 kcal · 2.79g P
#27	Broccoli raab, cooked	343 mg	7.3%	1372 mg	25 kcal · 3.83g P
#28	Rhubarb, raw	288 mg	6.1%	1371 mg	21 kcal · 0.9g P
#29	Summer squash, cooked, as ingredient	284 mg	6%	1352 mg	21 kcal · 1.31g P
#30	Tomatoes, cooked, as ingredient	296 mg	6.3%	1345 mg	22 kcal · 1.1g P
#31	Fennel bulb, raw	414 mg	8.8%	1335 mg	31 kcal · 1.24g P
#32	Radicchio, raw	302 mg	6.4%	1313 mg	23 kcal · 1.43g P
#33	Winter squash, raw	340 mg	7.2%	1308 mg	26 kcal · 1g P
#34	Palm hearts, cooked	1749 mg	37.2%	1305 mg	134 kcal · 2.62g P
#35	Basil, raw	295 mg	6.3%	1283 mg	23 kcal · 3.15g P

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