13 Foods With More Potassium Than Spinach

Thirteen foods contain more potassium per 100 grams than spinach, which has 558 mg of potassium per 100 g. The top contenders include Hemp Seeds at 1200 mg and Pistachio at 1025 mg.

This article presents a ranked list of foods that surpass spinach in potassium content per 100 grams. Spinach is known for its nutritional benefits, but several other foods provide even higher levels of potassium.

Foods With More Potassium Than Spinach

The following table ranks foods based on their potassium content per 100 grams, highlighting those that exceed spinach's value.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Potassium (per 100 g)	% Daily Value	% More Than spinach
1	Hemp Seeds	1200 mg	26%	115%
2	Pistachio	1025 mg	22%	84%
3	Flaxseed	813 mg	17%	46%
4	Pumpkin Seeds	809 mg	17%	45%
5	Almond	733 mg	16%	31%
6	Peanut	705 mg	15%	26%
7	Dates	696 mg	15%	25%
8	Hazelnut	680 mg	14%	22%
9	Cashew	660 mg	14%	18%
10	Brazil Nut	659 mg	14%	18%
11	Sunflower Seeds	645 mg	14%	16%
12	Bacon	565 mg	12%	1%
13	Cannellini Beans	561 mg	12%	1%

For reference, spinach has 558 mg of potassium per 100 g, about 12% of the Daily Value (4700 mg).

Track Your Potassium Intake

Knowing which foods are richest in potassium only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your potassium intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Potassium values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram potassium content is higher than that of spinach (558 mg), and ranked highest first. Percent Daily Value uses the US reference intake of 4700 mg. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What food has the most potassium?

Hemp Seeds have the most potassium, containing 1200 mg per 100 g, making them the top food in this category.

Does spinach have a lot of potassium?

Spinach contains 558 mg of potassium per 100 g, which is 12% of the Daily Value based on a 4700 mg recommendation.

How much potassium do you need per day?

The daily potassium requirement for adults is 4700 mg, which can be met through a variety of potassium-rich foods.

Are these potassium values per 100 grams or per serving?

The potassium values listed are per 100 grams, allowing for a direct comparison of potassium content among different foods.

Key Takeaways

• Hemp Seeds provide the highest potassium at 1200 mg per 100 g.
• Pistachio ranks second with 1025 mg of potassium per 100 g.
• Spinach offers 558 mg of potassium per 100 g.
• A daily intake of 4700 mg of potassium is recommended for adults.