MineralsmgKey Nutrient

Foods Rich in Potassium

Electrolyte mineral that regulates fluid balance, muscle contractions, and nerve signals. Counteracts the blood pressure-raising effects of sodium.

IFCT · INDB · USDA · CoFID · Ciqual · AFCD

✓ Key Benefits

Regulates blood pressure
Supports heart rhythm
Prevents muscle cramps
Balances fluid levels

Deficiency Signs

Muscle weakness and cramps
Irregular heartbeat
Fatigue
Constipation

Daily Requirement (RDA)

3510

mg/day

Adult Male

3510

mg/day

Adult Female

2500

mg/day

Child (4–9 yrs)

Source: ICMR 2020

Top 30 Foods Rich in Potassium

Ranked by mg per 100g edible portion. Filter by food origin or dietary preference.

#	Food	mg/100g	% DV	DB
1	Salt substitute, potassium chloride	50009	>999%	AFCD
2	Cream of tartar	20780	592%	CoFID
3	Leavening agents, cream of tartar	16500	470%	USDA
4	Cream of tartar, dry powder	16500	470%	AFCD
5	Kombu or Japanese kelp (Laminaria japonica), dried or dehydrated	10600	302%	Ciqual
6	Leavening agents, baking powder, low-sodium	10100	288%	USDA
7	Baking powder, dry powder	8267	236%	AFCD
8	Wakame (Undaria pinnatifida), dried or dehydrated	7140	203%	Ciqual
9	Dulse (Palmaria palmata), dried or dehydrated	6810	194%	Ciqual
10	Freeze-dried parsley	6300	179%	USDA
11	Sea belt (Saccharina latissima), dried or dehydrated	6250	178%	Ciqual
12	Dried courgette	6104	174%	CoFID
13	Beverages, tea, instant, unsweetened, powder	6040	172%	USDA
14	Beverages, tea, instant, decaffeinated, unsweetened	6040	172%	USDA
15	Sea thong (Himanthalia elongata), dried or dehydrated	5970	170%	Ciqual
16	Gracilaria seaweeds (Gracilaria verrucosa), dried or dehydrated	5850	167%	Ciqual
17	Spices, chervil, dried	4740	135%	USDA
18	Dried chervil	4740	135%	CoFID
19	Tangle (Laminaria digitata), dried or dehydrated	4590	131%	Ciqual
20	Dried parsley	4490	128%	Ciqual
21	Spices, coriander leaf, dried	4470	127%	USDA
22	Dried coriander leaves	4470	127%	CoFID
23	Cocoa powder	4400	125%	AFCD
24	Dried spinach	4350	124%	CoFID
25	Dried parsley	4090	117%	CoFID
26	Cocoa powder, without sugar, powder, instant	3900	111%	Ciqual
27	Dried mushroom	3870	110%	CoFID
28	Coffee, powder, instant	3780	108%	CoFID
29	Coffee, powder, instant	3770	107%	Ciqual
30	Molokhia powder (dried jute leaves)	3580	102%	Ciqual

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Potassium do I need daily?▼

The recommended daily allowance (RDA) for Potassium is 3510mg/day for adult men and 3510mg/day for adult women, based on ICMR 2020 guidelines for India.

What does Potassium do for the body?▼

Regulates blood pressure. Supports heart rhythm. Prevents muscle cramps. Balances fluid levels.

What happens if I don't get enough Potassium?▼

Potassium deficiency can lead to: Muscle weakness and cramps, Irregular heartbeat, Fatigue, Constipation. Adequate intake through diet or supplementation is recommended.