Principal intracellular electrolyte; relevant to blood pressure regulation.
Every figure here is per 100 g of the food, not per serving. That makes foods comparable to each other, but it is not how anyone eats: 100 g of a dried spice and 100 g of a leafy green are very different portions, so a high position in this list does not tell you what a meal contributes.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.
% DV compares the per-100 g amount with the FDA Daily Value of 4700 mg for adults and children aged 4 and over. It is a labelling reference, not a personal target.
24 entries with a measured potassium value, highest first.
Capsicum annuum
Ground dried Capsicum annuum peppers, ranging from sweet to hot and sometimes smoked over oak. The USDA entry is per 100 g of the…
49% of the Daily Value per 100 g
Curcuma longa
The dried, ground rhizome of Curcuma longa, and the yellow base of most curry powders. The USDA entry is per 100 g of the dried…
44% of the Daily Value per 100 g
Capsicum annuum
Dried ground fruit of hot Capsicum annuum varieties. The USDA entry is per 100 g of the dried spice; a shake over a dish is well…
43% of the Daily Value per 100 g
Glycine max
The legume behind tofu, soy milk, tempeh and miso, eaten either as mature dry beans or as edamame, the immature green pod…
38% of the Daily Value per 100 g
Cuminum cyminum
The dried seed of Cuminum cyminum, used whole or ground across South Asian, Middle Eastern and Latin American cooking. The USDA…
38% of the Daily Value per 100 g
Crocus sativus
The dried stigmas of the Crocus sativus flower, harvested by hand and the most expensive spice by weight. The USDA entry is per…
37% of the Daily Value per 100 g
Phaseolus vulgaris
A common bean variety whose dark seed coat carries anthocyanin pigments, staple across Latin America and the Caribbean. The USDA…
32% of the Daily Value per 100 g
Phaseolus vulgaris
The large red-skinned variety of the common bean, and the one carrying the highest concentration of the toxic lectin…
29% of the Daily Value per 100 g
Piper nigrum
The dried unripe fruit of the Piper nigrum vine, used whole or ground. The USDA entry is per 100 g of ground pepper, whereas a…
28% of the Daily Value per 100 g
Coriandrum sativum
The dried fruit of Coriandrum sativum, the same plant whose leaves are sold as cilantro, though the seed tastes citrusy and warm…
27% of the Daily Value per 100 g
Origanum vulgare
The dried leaf of Origanum vulgare, dominated by the phenols carvacrol and thymol. The USDA entry is per 100 g of dried leaf,…
27% of the Daily Value per 100 g
Cannabis sativa
The hulled seed of industrial hemp, a cannabis variety bred to contain negligible THC. The USDA reference entry is for the hulled…
26% of the Daily Value per 100 g
Elettaria cardamomum
The dried seed pods of Elettaria cardamomum, used whole or as ground seed in baking, curries and coffee. The USDA entry is per…
24% of the Daily Value per 100 g
Salvia officinalis
The grey-green leaf of Salvia officinalis, used fresh or dried and traditionally paired with fatty meats. The USDA entry is per…
23% of the Daily Value per 100 g
Pistacia vera
The green seed of a small desert tree, usually sold roasted in a split shell. The USDA reference entry is for the raw kernel…
22% of the Daily Value per 100 g
Syzygium aromaticum
The dried flower buds of Syzygium aromaticum, one of the most aromatic spices in common use. The USDA entry is per 100 g of…
22% of the Daily Value per 100 g
Linum usitatissimum
The seed of the flax plant, sold whole, ground or pressed for oil, and the densest common dietary source of plant lignans. The…
17% of the Daily Value per 100 g
Cucurbita pepo
The hulled green kernels of certain pumpkin and squash varieties, eaten raw or roasted. The USDA reference entry is for the dried…
17% of the Daily Value per 100 g
Trigonella foenum-graecum
The hard, bitter seed of a legume-family plant, used whole, ground or sprouted, and responsible for the smell most people…
16% of the Daily Value per 100 g
Anethum graveolens
The feathery leaf of Anethum graveolens, used fresh with fish, cucumber and cultured dairy; the seed is a separate spice with a…
16% of the Daily Value per 100 g
Prunus dulcis
The edible seed of a stone fruit closely related to the peach, eaten raw, roasted or ground into flour and butter. The USDA…
16% of the Daily Value per 100 g
Whole soybeans fermented with Bacillus subtilis var. natto, which produces the sticky polyglutamic acid strands and pungent aroma…
16% of the Daily Value per 100 g
Cicer arietinum
A pulse eaten whole, ground into gram flour, or blended into hummus, with the large kabuli and small desi types differing in seed…
15% of the Daily Value per 100 g
Arachis hypogaea
Botanically a legume that ripens underground, not a tree nut, though its fat content and culinary use put it with the nuts. The…
15% of the Daily Value per 100 g