15 Nuts and Seeds High in Potassium

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION
Photo of Dr. Patricia Shelton Medically Reviewed by
Dr. Patricia Shelton
Evidence Based. References sourced from PubMed.
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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.

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 StageAI
0-6 months old400mg
7-12 months old860mg
1-3 years old2000mg
4-8 years old2300mg
9-13 years old2500mg
14-18 years old3000mg
19+ years old3400mg
9-13 years old2300mg
14-18 years old2300mg
19+ years old2600mg
14-18 years old2600mg
19+ years old2900mg
14-18 years old2500mg
19-30 years old2800mg

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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
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