Health, Scientific articles

Which foods are rich in potassium?

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21/05/2026

On 18/05/2026

Potassium is an essential mineral that helps to support a number of vital bodily functions [12].

POTASSIUM contributes to:
normal functioning of the nervous system;
normal muscle function;
and helps maintain normal blood pressure. [12]

Products containing sufficient potassium to qualify as a “source of
potassium”**Under EU requirements, a product may be considered a “source of potassium” if it contains at least 15% of the Nutrient Reference Value (NRV) per 100 g. In the case of potassium, this is at least 300 mg per 100 g of product[14].

DRIED FRUIT

Product	Potassium (mg/100 g)	% of NRV**
Dried apricots [1]	1162 mg	~58%
Dried plums [2]	732 mg	~37%
Raisins [3]	744 mg	~37%
Dried figs [20]	680 mg	~34%
Dates [13]	656 mg	~33%

Dried fruit is one of the most concentrated natural sources of potassium, as the drying process reduces the water content, thereby increasing the concentration of minerals in the final product [19].

NUTS

Product	Potassium (mg/100 g)	% of NRV**
Almonds [4]	733 mg	~37%
Cashew nuts, unroasted [5]	638 mg	~32%
Peanuts, roasted [6]	634 mg	~32%
Walnuts, unroasted [11]	441 mg	~22%

Nuts provide not only potassium, but also valuable unsaturated fatty acids, fibre and protein [15].

SEEDS

Product	Potassium (mg/100 g)	% of NRV**
Hemp seeds [7]	~1200 mg	~60%
Pumpkin seeds [8]	~919 mg	~46%
Flaxseeds [10]	~813 mg	~41%
Sunflower seeds [10]	~645 mg	~32%
Chia seeds [9]	~412 mg	~21%

Seeds are particularly rich in minerals, including potassium, magnesium and phosphorus [16].

What is NRV*?

The NRV* for potassium in the European Union = 2000 mg per day [17].

These are the EU guidelines on the daily intake of vitamins and minerals required by the average adult to avoid nutrient deficiencies [17].

*NRV – Nutrient Reference Value.

Remarks

The potassium content of products may vary slightly depending on the variety, place of origin, growing conditions and method of processing [18].
Calculations of the percentage of the NRV are based on the EU’s recommended daily intake (RDI) for potassium – 2,000 mg per day [17].
All of the products mentioned contain sufficient amounts of potassium to qualify as a ‘source of potassium’ [14].