Legumes High in Potassium: Top 17 per 100 g & per Serving
Per 100 g, the legumes highest in potassium are Pigeon peas (mature seeds, raw) (1,392 mg, 30% DV), Peanut butter with omega-3 (creamy) (780 mg, 17% DV) and Peanut butter (reduced sodium) (747 mg, 16% DV). Per typical serving, Pigeon peas (mature seeds, raw) gives the most: 1 cup (205 g) has 2,854 mg (61% DV). 3 of the 17 legumes ranked are a good source (10% DV or more) in a typical serving; 2 reach 20% DV, the FDA bar for “high in”.
Highest in potassium per 100 g
17 of 17 ranked legumes, 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 | Pigeon peas (mature seeds, raw) | 1,392 mg30% DV | 1 cup205 g | 2,854 mg61% DV | 812 mg |
| 2 | Peanut butter with omega-3 (creamy) | 780 mg17% DV | 1 tbsp16 g | 125 mg3% DV | 257 mg |
| 3 | Peanut butter (reduced sodium) | 747 mg16% DV | 1 tbsp16 g | 120 mg3% DV | 253 mg |
| 4 | Peanuts (raw) | 705 mg15% DV | 1 oz28 g | 200 mg4% DV | 249 mg |
| 5 | Peanuts (virginia, raw) | 690 mg15% DV | 1 oz28 g | 196 mg4% DV | 245 mg |
| 6 | Lentils (raw) | 677 mg14% DV | 1 cup192 g | 1,300 mg28% DV | 385 mg |
| 7 | Peanut butter (smooth, reduced fat) | 669 mg14% DV | 2 tablespoon36 g | 241 mg5% DV | 257 mg |
| 8 | Peanut butter (smooth style, without salt) | 558 mg12% DV | 2 tbsp32 g | 179 mg4% DV | 187 mg |
| 9 | Lentils (mature seeds, cooked, boiled, without salt) | 369 mg8% DV | 1 cup198 g | 731 mg16% DV | 636 mg |
| 10 | Peanuts (valencia, raw) | 332 mg7% DV | 1 oz28 g | 94 mg2% DV | 116 mg |
| 11 | Tofu (raw, firm, prepared with calcium sulfate) | 237 mg5% DV | 1/4 block81 g | 192 mg4% DV | 329 mg |
| 12 | Tofu (firm, prepared with calcium sulfate and magnesium chloride) | 148 mg3% DV | 1/4 block81 g | 120 mg3% DV | 379 mg |
| 13 | Tofu (fried) | 146 mg3% DV | 1 oz28 g | 41 mg1% DV | 108 mg |
| 14 | Tofu (raw, regular, prepared with calcium sulfate) | 121 mg3% DV | 1/4 block116 g | 140 mg3% DV | 318 mg |
| 15 | Tofu (soft, prepared with calcium sulfate and magnesium chloride) | 120 mg3% DV | 1 cubic inch18 g | 22 mg<1% DV | 393 mg |
| 16 | Soymilk (original and vanilla, unfortified) | 118 mg3% DV | 1 cup243 g | 287 mg6% DV | 437 mg |
| 17 | Tofu yogurt | 47 mg1% DV | 1 cup262 g | 123 mg3% DV | 100 mg |
Most potassium per typical serving
The same legumes 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 | Pigeon peas (mature seeds, raw) | 1,392 mg30% DV | 1 cup205 g | 2,854 mg61% DV | 812 mg |
| 2 | Lentils (raw) | 677 mg14% DV | 1 cup192 g | 1,300 mg28% DV | 385 mg |
| 3 | Lentils (mature seeds, cooked, boiled, without salt) | 369 mg8% DV | 1 cup198 g | 731 mg16% DV | 636 mg |
| 4 | Soymilk (original and vanilla, unfortified) | 118 mg3% DV | 1 cup243 g | 287 mg6% DV | 437 mg |
| 5 | Peanut butter (smooth, reduced fat) | 669 mg14% DV | 2 tablespoon36 g | 241 mg5% DV | 257 mg |
| 6 | Peanuts (raw) | 705 mg15% DV | 1 oz28 g | 200 mg4% DV | 249 mg |
| 7 | Peanuts (virginia, raw) | 690 mg15% DV | 1 oz28 g | 196 mg4% DV | 245 mg |
| 8 | Tofu (raw, firm, prepared with calcium sulfate) | 237 mg5% DV | 1/4 block81 g | 192 mg4% DV | 329 mg |
| 9 | Peanut butter (smooth style, without salt) | 558 mg12% DV | 2 tbsp32 g | 179 mg4% DV | 187 mg |
| 10 | Tofu (raw, regular, prepared with calcium sulfate) | 121 mg3% DV | 1/4 block116 g | 140 mg3% DV | 318 mg |
| 11 | Peanut butter with omega-3 (creamy) | 780 mg17% DV | 1 tbsp16 g | 125 mg3% DV | 257 mg |
| 12 | Tofu yogurt | 47 mg1% DV | 1 cup262 g | 123 mg3% DV | 100 mg |
| 13 | Tofu (firm, prepared with calcium sulfate and magnesium chloride) | 148 mg3% DV | 1/4 block81 g | 120 mg3% DV | 379 mg |
| 14 | Peanut butter (reduced sodium) | 747 mg16% DV | 1 tbsp16 g | 120 mg3% DV | 253 mg |
| 15 | Peanuts (valencia, raw) | 332 mg7% DV | 1 oz28 g | 94 mg2% DV | 116 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 | Pigeon peas (mature seeds, raw) | 1,392 mg30% DV | 1 cup205 g | 2,854 mg61% DV | 812 mg |
| 2 | Lentils (mature seeds, cooked, boiled, without salt) | 369 mg8% DV | 1 cup198 g | 731 mg16% DV | 636 mg |
| 3 | Soymilk (original and vanilla, unfortified) | 118 mg3% DV | 1 cup243 g | 287 mg6% DV | 437 mg |
| 4 | Tofu (soft, prepared with calcium sulfate and magnesium chloride) | 120 mg3% DV | 1 cubic inch18 g | 22 mg<1% DV | 393 mg |
| 5 | Lentils (raw) | 677 mg14% DV | 1 cup192 g | 1,300 mg28% DV | 385 mg |
| 6 | Tofu (firm, prepared with calcium sulfate and magnesium chloride) | 148 mg3% DV | 1/4 block81 g | 120 mg3% DV | 379 mg |
| 7 | Tofu (raw, firm, prepared with calcium sulfate) | 237 mg5% DV | 1/4 block81 g | 192 mg4% DV | 329 mg |
| 8 | Tofu (raw, regular, prepared with calcium sulfate) | 121 mg3% DV | 1/4 block116 g | 140 mg3% DV | 318 mg |
| 9 | Peanut butter (smooth, reduced fat) | 669 mg14% DV | 2 tablespoon36 g | 241 mg5% DV | 257 mg |
| 10 | Peanut butter with omega-3 (creamy) | 780 mg17% DV | 1 tbsp16 g | 125 mg3% DV | 257 mg |
| 11 | Peanut butter (reduced sodium) | 747 mg16% DV | 1 tbsp16 g | 120 mg3% DV | 253 mg |
| 12 | Peanuts (raw) | 705 mg15% DV | 1 oz28 g | 200 mg4% DV | 249 mg |
| 13 | Peanuts (virginia, raw) | 690 mg15% DV | 1 oz28 g | 196 mg4% DV | 245 mg |
| 14 | Peanut butter (smooth style, without salt) | 558 mg12% DV | 2 tbsp32 g | 179 mg4% DV | 187 mg |
| 15 | Peanuts (valencia, raw) | 332 mg7% DV | 1 oz28 g | 94 mg2% DV | 116 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 |
|---|---|---|---|---|
| Peanut flour (low fat) | 1,358 mg29% DV | 1 oz28 g | 385 mg8% DV | 635 mg |
| Tofu (dried-frozen koyadofu) | 20 mg<1% DV | 1 piece17 g | 3.4 mg<1% DV | 8.4 mg |
Which foods are ranked
- The 17 legumes 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 (17 legumes); 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.
Related rankings
Foods High in PotassiumFruits High in PotassiumVegetables High in PotassiumGrains High in PotassiumNuts and Seeds High in PotassiumMeats High in PotassiumLegumes High in ProteinLegumes High in FiberLow-Fat LegumesLegumes High in CarbohydratesLegumes High in FatLegumes High in CaloriesLegumes High in CalciumLegumes High in Iron