High Potassium Foods — Legumes (Beans) Table

The following is a table of some of the best high potassium foods – beans and other legumes.  The values given are all for 100 grams of food (about 3.5 ounces).  The values for potassium and sodium are in milligrams.  The recommended daily intake for potassium is 4700 milligrams or more.  There is no recommended limit of daily potassium for anyone in normal health. A few people with kidney disease or other rare diseases need to limit potassium. A desirable ratio for potassium to sodium is anything over 3, the higher the better. As you can see, most of these high potassium foods beat that by a long shot. Including a serving of one of these foods can help you reach the desired 4.7 grams, and that will aid in reducing blood pressure, as well as risk of bone loss and kidney stones.

Food K Na K/Na
Ratio
BEANS,ADZUK,RAW 1254 5 250.8
BEANS,BLACK,RAW 1483 5 296.6
BEANS,BLACK TURTLE,RAW 1500 9 166.7
BEANS,CRANBERRY (ROMAN),RAW 1332 6 222
BEANS,FRENCH,RAW 1316 18 73.1
BEANS,GREAT NORTHERN,RAW 1387 14 99.1
BEANS,KIDNEY,ALL TYPES,RAW 1406 24 58.6
BEANS,KIDNEY,CALIFORNIA RED,RAW 1490 11 135.5
BEANS,KIDNEY,RED,RAW 1359 12 113.2
BEANS,KIDNEY,ROYAL RED,RAW 1346 13 103.5
BEANS,NAVY,RAW 1185 5 237
BEANS,PINK,RAW 1464 8 183
BEANS,PINTO,RAW 1393 12 116.1
BEANS,SMALL WHITE,RAW 1542 12 128.5
BEANS,YARDLONG,RAW 1157 17 68.1
BEANS,YELLOW,RAW 1042 12 86.8
BEANS,WHITE,RAW 1795 16 112.2
BEANS,WINGED,RAW 977 38 25.7
BROADBEANS (FAVA BEANS),RAW 1062 13 81.7
CHICKPEAS (GARBANZO BNS,BENGAL GM),RAW 875 24 36.5
COWPEAS,CATJANG,MATURE SEEDS,RAW 1375 58 23.7
COWPEAS,(BLACKEYES,CROWDER,SOUTHERN),RAW 1112 16 69.5
HYACINTH BEANS,RAW 1235 21 58.8
LENTILS,RAW 955 6 159.2
LENTILS,PINK,RAW 578 7 82.6
LIMA BEANS,LARGE,RAW 1724 18 95.8
LIMA BEANS,THIN SEEDED (BABY),RAW 1403 13 107.9
LUPINS,RAW 1013 15 67.5
MOTHBEANS,RAW 1191 30 39.7
MUNG BEANS,RAW 1246 15 83.1
MUNGO BEANS,RAW 983 38 25.9
NATTO 729 7 104.1
PEAS,SPLIT,RAW 981 15 65.4
PEANUTS,ALL TYPES,RAW 705 18 39.2
PEANUTS,ALL TYPES,DRY-ROASTED 658 6 109.7
PEANUT BUTTER,CHUNK STYLE 745 17 43.8
PEANUT BUTTER,SMOOTH STYLE 649 17 38.2
PIGEON PEAS (RED GM),RAW 1392 17 81.9
SOYBEANS,RAW 1797 2 898.5
SOYBEANS,DRY ROASTED 1364 2 682
SOYBEANS,ROASTED 1470 4 367.5
SOYMILK (ALL FLAVORS),UNSWEETENED 120 37 3.2
TEMPEH 412 9 45.8
TOFU,DRIED-FROZEN (KOYADOFU) 20 6 3.3
TOFU,FRIED 146 16 9.1
TOFU,HARD,PREP WITH NIGARI 146 2 73
TOFU,OKARA 213 9 23.7