Potassium in Nuts: Which nut has the most? (figures)
Cashews, Pistachios, Almonds, Peanuts, Hazelnuts, Macadamia Nuts, Pecans, Walnuts, Pine Nuts, Brazil Nuts
Potassium is a mineral essential for normal functioning of nerves, cellular enzymes and muscles including heart. (1,2) Potassium also is important during exercise. Our bodies loose potassium with sweat during intense activities. Loss of potassium may enervate muscles. (2)
High intake of potassium may reduce risks of a hypertension and it may help with a high blood pressure.(2) Too much potassium, on the other hand, may result in irregular heart rhythms and death. Too much or too little potassium may result in weakness, nausea, tingling in toes and fingers, difficulty breathing, diarrhea and cardiac arrest. Thus, it is important to obtain adequate levels of potassium . (4)
How much potassium to eat?
Which foods are high in potassium?
Potassium is found in many foods. Some high potassium foods include:
- Honeydew (1/4) – 874 mg
- Cantaloupe (1/4) – 713 mg
- Molasses (2Tb) – 600 mg
- Potato (baked) – 510 mg
- Brussel Sprouts (1c) – 504 mg
- Kiwi (2) – 501 mg
- Yogurt (1c) – 477 mg
- Banana (1 med) – 451 mg
- Artichoke (1) – 425 mg
- Apricots (1/2 c, dried) – 448 mg
- Lentils (1/2) – 365 mg
- Carrot jucie (1c) – 358 mg
- Figs (3 ea) – 348 mg
- Avocado (1/3) – 345 mg
- Nuts – Pistachios (1 ounce, or 30g) – 312 mg
- Strawberries (1c) – 252 mg
- Nuts – Hazelnuts (1 ounce, or 30g) – 226 mg
- Dates (4) – 216 mg
- Nuts – Almonds (1 ounce, or 30g) – 211 mg
- Pear (1 med) – 207 mg
- Grapefruit (1/2) – 202 mg (1,3)
Read More: For a list of low, medium, and high potassium foods check-out:
Which nuts have the most potassium?
Of the common tree nuts, pistachios rank top one in a potassium content. One serving, or 30 grams (approx. 1 ounce) provides 312 mg of potassium. Hazelnuts and Almonds are also high in potassium providing 226mg and 211mg of potassium respectively. See tables below for details. (3)
Which nuts have the least potassium?
Of the common tree nuts, Macadamia Nuts have the least potassium. One serving, or 30 grams (approx. 1 ounce) provides 110 mg of potassium. Pecans and Walnuts rank at the bottom as well containing 127mg and 132 mg of potassium accordingly. See tables below for details. (3)
Nuts are nutrient-dense foods. They contain numerous vitamins and minerals. Recent studies have shown that those who consumed nuts also exhibited a better nutrient adequacy and diet quality when compared to non-nut eaters. (5) Other studies had shown that nuts lower the risk of heart disease (even by 29%), cancer (even by 11%), they help with brain health, nails, skin and hair. They also help with weight control. (6) Read More: Why are nuts good for us and how many should we eat
How many nuts/day?
In general, as revealed by the article published by the Global News, a handful of nuts a day (an ounce or 28 grams) should suffice. This applies to all kinds of nuts including mixed nuts. (6) A handful of nuts a day will provide you with nutritional benefits and will help with a weight control as well. (7)
As outlined by the Nutritionaustralia.org, 30 grams of nuts is approximately:
- 30 pistachio (kernels)
- 20 almonds
- 20 hazelnuts
- 15 cashews
- 15 macadamias
- 15 pecans
- 9 walnuts (kernels)
- 2 tablespoons of pine nuts (8)
Buy quality nuts from Nuts.com
Disclaimer: This article is offered for information purposes only and is protected under freedom of speech. It is not medical advice nor should it be construed as such. Nothing in this article is intended to diagnose or treat any disease. Always work with a qualified health professional before making any changes to your diet, prescription drug use, lifestyle or exercise activates. This information is provided as-is, and the reader assumes all risks from the use, non-use or misuse of this information.