Potassium

Needed for

• maintenance of intracellular fluid volume
• maintenance of normal muscle contraction
• nerve transmission

Daily Reference Intake: 4700mg (Specified by U.S. Food and Drug Administration)

Top Potassium rich foods, grouped by food category:

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	Group / Food	Amount1	% DRI2	100%3
	Vegetables
	Mushroom (dried)	3870mg	82%	121g
	Tomato puree	1257mg	27%	374g
	Herbs and spices
	Turmeric (ground)	2910mg	62%	162g
	Paprika	2280mg	49%	206g
	Cayenne pepper (ground)	2010mg	43%	234g
	Chilli powder	1950mg	41%	241g
	Curry powder	1830mg	39%	257g
	Cumin seeds	1790mg	38%	263g
	Saffron	1720mg	37%	273g
	Mint (dried)	1700mg	36%	276g
	Celery seeds	1400mg	30%	336g
	Black pepper	1329mg	28%	354g
	Coriander seeds	1270mg	27%	370g
	Oregano (dried, ground)	1260mg	27%	373g
	Cardamom (ground)	1120mg	24%	420g
	Ginger (ground)	910mg	19%	516g
	Thyme (dried, ground)	810mg	17%	580g
	Soups, sauces and miscellaneous foods
	Dried yeast	2000mg	43%	235g
	Fruit
	Dried apricots	1880mg	40%	250g
	Sultanas	1060mg	23%	443g
	Dried figs (whole fruit)	970mg	21%	485g
	Raisins (dried)	889mg	19%	529g
	Prunes (flesh and skin)	860mg	18%	547g
	Milk and milk products
	Cocoa powder	1500mg	32%	313g
	Cereals and cereal products
	Wheatgerm	1045mg	22%	450g
	Nuts and seeds
	Pistachio nuts (kernel only, roasted and salted)	1040mg	22%	452g
	Pumpkin seeds	820mg	17%	573g
	Quinoa (raw)	780mg	17%	603g
	Almonds (whole kernels)	733mg	16%	641g
	Peanuts (dry roasted)	730mg	16%	644g
	Hazelnuts (kernel only, raw)	730mg	16%	644g
	Sunflower seeds	710mg	15%	662g
	Cashew nuts (kernel only, plain)	710mg	15%	662g

¹) Per 100 gram or 100 milliliters of food or drink
²) % Daily Reference Intakes
³) Amount of food needed to meet 100%