15 Nuts and Seeds High in Potassium

Potassium is an essential nutrient necessary for cell signaling and electrolyte balance in all living things. (1) Since potassium is so universally needed it is often found concentrated in plant foods.

Nuts and seeds typically do not have as much potassium as fruits and vegetables but can still be a good source.

High potassium nuts and seeds include coconut water, hemp seeds, sunflower seeds, pistachios, squash seeds, flax seeds, hazelnuts, almonds, Brazil nuts, and watermelon seeds. The current daily value (DV) for potassium is 4700mg. (2)

See the list below for details on the 15 nuts and seeds with the most potassium. For more information, see the list of high potassium foods.

High Potassium Nuts and Seeds

• 1. Coconut Water + Add

  Potassium per Cup	Potassium per 100g	Potassium per 200 Calories
  600mg (13% DV)	250mg (5% DV)	2632mg (56% DV)

  Nutrition Facts for Coconut Water. (Source)
  • 11% DV per cup of coconut milk
• 2. Hemp Seeds + Add

  Potassium per Oz	Potassium per 100g	Potassium per 200 Calories
  341mg (7% DV)	1200mg (26% DV)	434mg (9% DV)

  Nutrition Facts for Hemp Seeds (Hulled). (Source)
• 3. Pistachios (Dry Roasted) + Add

  Potassium per 1 Oz Handful	Potassium per 100g	Potassium per 200 Calories
  286mg (6% DV)	1007mg (21% DV)	352mg (7% DV)

  Nutrition Facts for Dry Roasted Pistachio Nuts. (Source)
• 4. Squash and Pumpkin Seeds + Add

  Potassium per 1 Oz Handful	Potassium per 100g	Potassium per 200 Calories
  261mg (6% DV)	919mg (20% DV)	412mg (9% DV)

  Nutrition Facts for Roasted Squash And Pumpkin Seeds (With Shells). (Source)
• 5. Flax Seeds + Add

  Potassium per Oz	Potassium per 100g	Potassium per 200 Calories
  231mg (5% DV)	813mg (17% DV)	304mg (6% DV)

  Nutrition Facts for Flax Seeds. (Source)
• 6. Hazelnuts (Filberts) (Dry Roasted) + Add

  Potassium per 1 Oz Handful	Potassium per 100g	Potassium per 200 Calories
  214mg (5% DV)	755mg (16% DV)	234mg (5% DV)

  Nutrition Facts for Dry Roasted Hazelnuts. (Source)
• 7. Almonds + Add

  Potassium per 1oz Handful	Potassium per 100g	Potassium per 200 Calories
  208mg (4% DV)	733mg (16% DV)	253mg (5% DV)

  Nutrition Facts for Almonds. (Source)
• 8. Brazil Nuts + Add

  Potassium per 1 Oz Handful	Potassium per 100g	Potassium per 200 Calories
  187mg (4% DV)	659mg (14% DV)	200mg (4% DV)

  Nutrition Facts for Brazilnuts. (Source)
• 9. Dried Watermelon Seeds + Add

  Potassium per 1oz Handful	Potassium per 100g	Potassium per 200 Calories
  184mg (4% DV)	648mg (14% DV)	233mg (5% DV)

  Nutrition Facts for Seeds, watermelon seed kernels, dried. (Source)
• 10. Sunflower Seeds + Add

  Potassium per 1 Oz Handful	Potassium per 100g	Potassium per 200 Calories
  181mg (4% DV)	645mg (14% DV)	221mg (5% DV)

  Nutrition Facts for Dried Sunflower Seeds. (Source)
• 11. Peanuts (Dry Roasted) + Add

  Potassium per Oz	Potassium per 100g	Potassium per 200 Calories
  180mg (4% DV)	634mg (13% DV)	216mg (5% DV)

  Nutrition Facts for Dry Roasted Peanuts. (Source)

  Note: Peanuts are actually a legume but are listed here since they are nuts in the culinary sense.

• 12. Pine Nuts + Add

  Potassium per 1 Oz Handful	Potassium per 100g	Potassium per 200 Calories
  178mg (4% DV)	628mg (13% DV)	200mg (4% DV)

  Nutrition Facts for Dried Pinyon Pine Nuts. (Source)
• 13. Chestnuts + Add

  Potassium per oz(~3 Chestnuts)	Potassium per 100g	Potassium per 200 Calories
  168mg (4% DV)	592mg (13% DV)	483mg (10% DV)

  Nutrition Facts for Roasted Chestnuts. (Source)
• 14. Cashews (Dry Roasted) + Add

  Potassium per 1 Oz Handful	Potassium per 100g	Potassium per 200 Calories
  160mg (3% DV)	565mg (12% DV)	197mg (4% DV)

  Nutrition Facts for Dry Roasted Cashews. (Source)
• 15. Dried Coconut + Add

  Potassium per Oz	Potassium per 100g	Potassium per 200 Calories
  154mg (3% DV)	543mg (12% DV)	165mg (4% DV)

  Nutrition Facts for Dried Coconut (Unsweetened). (Source)

How much potassium do you need each day?

The daily value (%DV) for Potassium is 4700mg which is a general target intended for most people. Adequate intakes (%AI) take age and gender into account and range from 2000mg - 3400mg for most people.

Life Stage	AI
Infants
0-6 months old	400mg
7-12 months old	860mg
Children
1-3 years old	2000mg
4-8 years old	2300mg
Males
9-13 years old	2500mg
14-18 years old	3000mg
19+ years old	3400mg
Females
9-13 years old	2300mg
14-18 years old	2300mg
19+ years old	2600mg
Pregnancy
14-18 years old	2600mg
19+ years old	2900mg
Lactation
14-18 years old	2500mg
19-30 years old	2800mg

Source: National Library of Medicine Dietary Reference Intakes for Potassium

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• Foods High in Potassium
• Foods Low in Potassium
• Vegetables High in Potassium
• Fruits High in Potassium
• Vegetarian Foods High in Potassium
• Nuts High in Potassium
• Grains High in Potassium
• Beans High in Potassium
• Dairy High in Potassium
• Breakfast Cereals High in Potassium
• Fast Foods High in Potassium

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• High Potassium Foods
• Fruits High in Potassium
• Vegetables High in Potassium
• High Sodium Foods
• High Magnesium Foods

Data Sources and References

1. Grimm PR, Coleman R, Delpire E, Welling PA. Potassium modulates electrolyte balance and blood pressure through effects on distal cell voltage and chloride J Am Soc Nephrol. 2017 Sep;28(9):2597-2606. doi: 10.1681/ASN.2016090948. Epub 2017 Apr 25. 28442491
2. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels