Grains High in Potassium: Top 30 per 100 g & per Serving
Per 100 g, the grains highest in potassium are Oat bran (raw) (566 mg, 12% DV), Barley (hulled) (452 mg, 10% DV) and Oats (429 mg, 9% DV). Per typical serving, Barley (hulled) gives the most: 1 cup (184 g) has 832 mg (18% DV). 6 of the 51 grains ranked are a good source (10% DV or more) in a typical serving; 0 reach 20% DV, the FDA bar for “high in”.
Highest in potassium per 100 g
30 of 51 ranked grains, most potassium first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Oat bran (raw) | 566 mg12% DV | 1 cup94 g | 532 mg11% DV | 460 mg |
| 2 | Barley (hulled) | 452 mg10% DV | 1 cup184 g | 832 mg18% DV | 255 mg |
| 3 | Oats | 429 mg9% DV | 1 cup156 g | 669 mg14% DV | 221 mg |
| 4 | Whole-wheat bread (prepared from recipe) | 314 mg7% DV | 1 slice46 g | 144 mg3% DV | 226 mg |
| 5 | Corn grain (white) | 287 mg6% DV | 1 cup166 g | 476 mg10% DV | 157 mg |
| 5 | Corn grain (yellow) | 287 mg6% DV | 1 cup166 g | 476 mg10% DV | 157 mg |
| 7 | Barley (pearled, raw) | 280 mg6% DV | 1 cup200 g | 560 mg12% DV | 159 mg |
| 8 | Pasta (fresh-refrigerated, spinach, as purchased) | 272 mg6% DV | 4.5 oz128 g | 348 mg7% DV | 188 mg |
| 9 | Soba noodles (dry) | 252 mg5% DV | 2 oz57 g | 144 mg3% DV | 150 mg |
| 10 | Egg noodles (dry, enriched) | 244 mg5% DV | 1 cup38 g | 93 mg2% DV | 127 mg |
| 10 | Egg noodles (dry, unenriched) | 244 mg5% DV | 1 cup38 g | 93 mg2% DV | 127 mg |
| 12 | Taco shells (baked) | 231 mg5% DV | 1 large21 g | 49 mg1% DV | 97 mg |
| 13 | Multi-grain bread | 230 mg5% DV | 1 slice regular26 g | 60 mg1% DV | 174 mg |
| 14 | Pasta (dry, enriched) | 223 mg5% DV | 1 cup spaghetti91 g | 203 mg4% DV | 120 mg |
| 14 | Pasta (dry, unenriched) | 223 mg5% DV | 1 cup spaghetti91 g | 203 mg4% DV | 120 mg |
| 16 | Pumpernickel rolls | 208 mg4% DV | 1 medium36 g | 75 mg2% DV | 151 mg |
| 17 | Multigrain bagels | 204 mg4% DV | 1 piece bagel81 g | 165 mg4% DV | 169 mg |
| 18 | Pasta (fresh-refrigerated, plain, as purchased) | 179 mg4% DV | 4.5 oz128 g | 229 mg5% DV | 124 mg |
| 19 | Cracked-wheat bread | 177 mg4% DV | 1 slice30 g | 53 mg1% DV | 136 mg |
| 20 | Quinoa (cooked) | 172 mg4% DV | 1 cup185 g | 318 mg7% DV | 287 mg |
| 21 | Wheat bagels | 165 mg4% DV | 1 bagel98 g | 162 mg3% DV | 132 mg |
| 22 | Somen noodles (dry) | 164 mg3% DV | 2 oz57 g | 93 mg2% DV | 92 mg |
| 23 | Cinnamon-raisin bagels (toasted) | 163 mg3% DV | 1 medium bagel99 g | 161 mg3% DV | 111 mg |
| 24 | Cinnamon-raisin bagels | 148 mg3% DV | 1 medium bagel105 g | 155 mg3% DV | 108 mg |
| 25 | Wheat bread | 141 mg3% DV | 1 slice29 g | 41 mg1% DV | 103 mg |
| 26 | White wheat bread | 127 mg3% DV | 1 slice28 g | 36 mg1% DV | 107 mg |
| 27 | Egg bread (toasted) | 126 mg3% DV | 1 slice37 g | 47 mg1% DV | 80 mg |
| 28 | Bread (french or vienna) | 117 mg2% DV | 1 slice139 g | 163 mg3% DV | 86 mg |
| 29 | Oat bran bagels | 115 mg2% DV | 1 medium bagel105 g | 121 mg3% DV | 90 mg |
| 29 | Egg bread | 115 mg2% DV | 1 slice40 g | 46 mg1% DV | 80 mg |
Most potassium per typical serving
The same grains ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Barley (hulled) | 452 mg10% DV | 1 cup184 g | 832 mg18% DV | 255 mg |
| 2 | Oats | 429 mg9% DV | 1 cup156 g | 669 mg14% DV | 221 mg |
| 3 | Barley (pearled, raw) | 280 mg6% DV | 1 cup200 g | 560 mg12% DV | 159 mg |
| 4 | Oat bran (raw) | 566 mg12% DV | 1 cup94 g | 532 mg11% DV | 460 mg |
| 5 | Corn grain (white) | 287 mg6% DV | 1 cup166 g | 476 mg10% DV | 157 mg |
| 5 | Corn grain (yellow) | 287 mg6% DV | 1 cup166 g | 476 mg10% DV | 157 mg |
| 7 | Pasta (fresh-refrigerated, spinach, as purchased) | 272 mg6% DV | 4.5 oz128 g | 348 mg7% DV | 188 mg |
| 8 | Quinoa (cooked) | 172 mg4% DV | 1 cup185 g | 318 mg7% DV | 287 mg |
| 9 | Pasta (fresh-refrigerated, plain, as purchased) | 179 mg4% DV | 4.5 oz128 g | 229 mg5% DV | 124 mg |
| 10 | White rice (long-grain, enriched, uncooked) | 115 mg2% DV | 1 cup185 g | 213 mg5% DV | 63 mg |
| 11 | Pasta (dry, enriched) | 223 mg5% DV | 1 cup spaghetti91 g | 203 mg4% DV | 120 mg |
| 11 | Pasta (dry, unenriched) | 223 mg5% DV | 1 cup spaghetti91 g | 203 mg4% DV | 120 mg |
| 13 | Oat bran (cooked) | 92 mg2% DV | 1 cup219 g | 201 mg4% DV | 460 mg |
| 14 | White rice (medium-grain, raw, enriched) | 86 mg2% DV | 1 cup195 g | 168 mg4% DV | 48 mg |
| 14 | White rice (medium-grain, raw, unenriched) | 86 mg2% DV | 1 cup195 g | 168 mg4% DV | 48 mg |
Most potassium per 200 kcal
Nutrient density: potassium for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Oat bran (raw) | 566 mg12% DV | 1 cup94 g | 532 mg11% DV | 460 mg |
| 2 | Oat bran (cooked) | 92 mg2% DV | 1 cup219 g | 201 mg4% DV | 460 mg |
| 3 | Quinoa (cooked) | 172 mg4% DV | 1 cup185 g | 318 mg7% DV | 287 mg |
| 4 | Barley (hulled) | 452 mg10% DV | 1 cup184 g | 832 mg18% DV | 255 mg |
| 5 | Whole-wheat bread (prepared from recipe) | 314 mg7% DV | 1 slice46 g | 144 mg3% DV | 226 mg |
| 6 | Oats | 429 mg9% DV | 1 cup156 g | 669 mg14% DV | 221 mg |
| 7 | Wild rice (cooked) | 101 mg2% DV | 1 cup164 g | 166 mg4% DV | 200 mg |
| 8 | Pasta (fresh-refrigerated, spinach, as purchased) | 272 mg6% DV | 4.5 oz128 g | 348 mg7% DV | 188 mg |
| 9 | Multi-grain bread | 230 mg5% DV | 1 slice regular26 g | 60 mg1% DV | 174 mg |
| 10 | Multigrain bagels | 204 mg4% DV | 1 piece bagel81 g | 165 mg4% DV | 169 mg |
| 11 | Barley (pearled, raw) | 280 mg6% DV | 1 cup200 g | 560 mg12% DV | 159 mg |
| 12 | Corn grain (white) | 287 mg6% DV | 1 cup166 g | 476 mg10% DV | 157 mg |
| 12 | Corn grain (yellow) | 287 mg6% DV | 1 cup166 g | 476 mg10% DV | 157 mg |
| 14 | Barley (pearled, cooked) | 93 mg2% DV | 1 cup157 g | 146 mg3% DV | 151 mg |
| 15 | Pumpernickel rolls | 208 mg4% DV | 1 medium36 g | 75 mg2% DV | 151 mg |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with potassium, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Rice bran (crude) | 1,485 mg32% DV | 1 cup118 g | 1,752 mg37% DV | 940 mg |
| Oat flour (partially debranned) | 371 mg8% DV | 1 cup104 g | 386 mg8% DV | 184 mg |
| Oats (instant, fortified, plain, dry) | 366 mg8% DV | 1 packet28 g | 102 mg2% DV | 202 mg |
| Corn flour (whole-grain, yellow) | 315 mg7% DV | 1 cup117 g | 369 mg8% DV | 175 mg |
| Rice flour (brown) | 289 mg6% DV | 1 cup158 g | 457 mg10% DV | 159 mg |
| Barley malt flour | 224 mg5% DV | 1 cup162 g | 363 mg8% DV | 124 mg |
| Corn bran (crude) | 44 mg1% DV | 1 cup76 g | 33 mg1% DV | 39 mg |
| Pasta (gluten-free, corn and rice flour, cooked) | 24 mg1% DV | 1 cup spaghetti141 g | 34 mg1% DV | 27 mg |
Which foods are ranked
- The 51 grains on CalorieExplorer with a reported potassium value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Only foods with more than 0 mg are ranked (51 grains); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for potassium, 4,700 mg a day for adults and children 4 and older.
- FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.
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