Top Nuts High in Potassium

About Nuts and Potassium

Most nuts are fairly low in potassium, but some contain more than others.

Some of the highest potassium nuts include hemp seeds, pistachio, pumpkin seeds, flaxseeds, hazelnut, almonds, cashews, pine nut, sesame seeds and walnut. Other potassium rich nuts are pecan, chia seeds, coconut and coconut cream.

We calculated the top nuts for potassium by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 14 nuts highest in potassium.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Hemp Seeds

image of hemp seeds

In 1 cup, hemp seed has 1920mg of potassium, or about 83% of daily values for women and 56% for men.
Potassium
1920mg in
1 cup (160g)
434mg in
200 Calories (36g)
83%
56%
19%
13%
Complete nutrition for Hemp Seeds

Pistachio

image of pistachio

1 cup of pistachio contains 1239mg of potassium, or about 54% of daily values for women and 36% for men.
Potassium
1239mg in
1 cup (123g)
352mg in
200 Calories (35g)
54%
36%
15%
10%
Complete nutrition for Pistachio

Pumpkin Seeds

image of pumpkin seeds

In 1 cup, pumpkin seed has 588mg of potassium, or about 26% of daily values for women and 17% for men.
Potassium
588mg in
1 cup (64g)
412mg in
200 Calories (45g)
26%
17%
18%
12%
Complete nutrition for Pumpkin Seeds

Flaxseeds

image of flaxseeds

1 cup of flaxseed contains 1366mg of potassium, or about 59% of daily values for women and 40% for men.
Potassium
1366mg in
1 cup (168g)
304mg in
200 Calories (37g)
59%
40%
13%
9%
Complete nutrition for Flaxseeds

Hazelnut

image of hazelnut

In 1 cup, hazelnut has 1712mg of potassium, or about 74% of daily values for women and 50% for men.
Potassium
1712mg in
1 cup (226.8g)
234mg in
200 Calories (31g)
74%
50%
10%
7%
Complete nutrition for Hazelnut

Almonds

image of almonds

1 cup of almond contains 1048mg of potassium, or about 46% of daily values for women and 31% for men.
Potassium
1048mg in
1 cup (143g)
253mg in
200 Calories (35g)
46%
31%
11%
7%
Complete nutrition for Almonds

Cashews

image of cashews

In 1 ounce, cashew has 187mg of potassium, or about 8% of daily values for women and 6% for men.
Potassium
187mg in
1 ounce (28.35g)
239mg in
200 Calories (36g)
8%
6%
10%
7%
Complete nutrition for Cashews

Pine Nut (dried)

image of pine nut

1 cup of pine nut contains 806mg of potassium, or about 35% of daily values for women and 24% for men.
Potassium
806mg in
1 cup (135g)
177mg in
200 Calories (30g)
35%
24%
8%
5%
Complete nutrition for Pine Nut

Sesame Seeds

image of sesame seeds

In 1 tablespoon, sesame seed has 45mg of potassium, or about 2% of daily values for women and 1% for men.
Potassium
45mg in
1 tablespoon (9.45g)
168mg in
200 Calories (35g)
2%
1%
7%
5%
Complete nutrition for Sesame Seeds

Walnut

image of walnut

1 cup of walnut contains 516mg of potassium, or about 22% of daily values for women and 15% for men.
Potassium
516mg in
1 cup (117g)
135mg in
200 Calories (31g)
22%
15%
6%
4%
Complete nutrition for Walnut

Pecan

image of pecan

In 1 cup, pecan has 447mg of potassium, or about 19% of daily values for women and 13% for men.
Potassium
447mg in
1 cup (109g)
119mg in
200 Calories (29g)
19%
13%
5%
3%
Complete nutrition for Pecan

Chia Seeds (dried)

image of chia seeds

1 ounce of chia seed contains 115mg of potassium, or about 5% of daily values for women and 3% for men.
Potassium
115mg in
1 ounce (28.35g)
167mg in
200 Calories (41g)
5%
3%
7%
5%
Complete nutrition for Chia Seeds

Coconut

image of coconut

In 1 cup, coconut has 285mg of potassium, or about 12% of daily values for women and 8% for men.
Potassium
285mg in
1 cup (80g)
201mg in
200 Calories (56g)
12%
8%
9%
6%
Complete nutrition for Coconut

Coconut Cream

image of coconut cream

1 cup of coconut cream contains 780mg of potassium, or about 34% of daily values for women and 23% for men.
Potassium
780mg in
1 cup (240g)
197mg in
200 Calories (61g)
34%
23%
9%
6%
Complete nutrition for Coconut Cream


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