Potassium-Rich Foods in India: 35 Vegetarian Foods Ranked (IFCT 2017)
Lists of potassium-rich Indian foods usually start and stop with the banana and give no source. This guide ranks 35 vegetarian foods by potassium per 100 g using Table 5 (minerals) of the ICMR-NIN Indian Food Composition Tables 2017 (IFCT 2017), shows what a serving we chose holds, and sets no potassium target. It ranks the potassium in the food as listed, not what a cooked meal gives you.
The short answer
By IFCT 2017, the dry pulses lead per 100 g: brown soybean 1,613 mg, toor dal 1,395 mg and brown rajmah 1,366 mg. Raisins have 913 mg, dry dates 782 mg, almonds 699 mg, raw spinach 625 mg and potato 541 mg. The four banana rows are 306 to 362 mg. Our reading: banana is in the lower half of this list, not at the top, and dry pulses look far ahead only because they are weighed dry, so look at the serving table too.
35 foods ranked by potassium per 100 g
Each row is one IFCT 2017 Table 5 row (minerals and trace elements), potassium in mg per 100 g edible portion as listed in the book, mean value, rounded to the nearest mg. Pulses, grains, seeds and dried fruit are dry or raw; leaves, vegetables and fruit are raw; milk is as sold. Where IFCT lists several varieties we use one row and name it.
| Food (IFCT 2017 Table 5 row) | Potassium per 100 g |
|---|---|
| Soybean, brown, dry (B024) | 1,613 mg |
| Red gram dal, dry (toor dal) (B021) | 1,395 mg |
| Rajmah, brown, dry (B019) | 1,366 mg |
| Green gram, whole, dry (whole moong) (B011) | 1,177 mg |
| Black gram, whole, dry (whole urad) (B004) | 1,093 mg |
| Bengal gram, whole, dry (whole chana) (B002) | 935 mg |
| Raisins, dried, golden (E058) | 913 mg |
| Dates, dry, dark brown (E018) | 782 mg |
| Coconut, kernel, dry (H006) | 739 mg |
| Almond (H001) | 699 mg |
| Ground nut (peanut), raw (H012) | 679 mg |
| Agathi leaves, raw (C001) | 674 mg |
| Spinach, raw (palak) (C033) | 625 mg |
| Amaranth leaves, green, raw (chaulai) (C002) | 572 mg |
| Potato, brown skin, big (F006) | 541 mg |
| Colocasia (arbi) (F004) | 514 mg |
| Jaggery, cane (I001) | 488 mg |
| Ragi (the grain, raw) (A010) | 443 mg |
| Drumstick, pods (moringa pods) (D046) | 419 mg |
| Drumstick leaves, raw (moringa leaves) (C019) | 397 mg |
| Bajra (pearl millet) (A003) | 365 mg |
| Sweet potato, brown skin (F013) | 345 mg |
| Cauliflower (D036) | 329 mg |
| Wheat flour, atta (A019) | 311 mg |
| Banana, ripe, robusta (E012) | 306 mg |
| Guava, white flesh (E028) | 283 mg |
| Carrot, orange (F002) | 273 mg |
| Ladies finger (bhindi, okra) (D056) | 263 mg |
| Peas, fresh (D061) | 249 mg |
| Coconut water (K002) | 215 mg |
| Orange, pulp (E047) | 164 mg |
| Apple, big (E001) | 116 mg |
| Milk, whole, cow (L002) | 115 mg |
| Rice, raw, milled (white rice) (A015) | 108 mg |
| Paneer (L003) | 64 mg |
Potassium in a serving, with weights we chose
IFCT lists food per 100 g, so a serving needs a weight, and these are ours. Each figure is potassium per 100 g times the grams, divided by 100, to the nearest mg. Pulses and flour are dry weights, before cooking.
| Serving (weights are ours) | Potassium |
|---|---|
| 100 g raw spinach (C033) | 625 mg |
| 100 g potato (F006) | 541 mg |
| 100 g ripe robusta banana (E012) | 306 mg |
| 100 g white-flesh guava (E028) | 283 mg |
| 100 g orange pulp (E047) | 164 mg |
| 30 g dry whole moong (B011) | 353 mg |
| 40 g dry toor dal (B021) | 558 mg |
| 30 g almonds (H001) | 210 mg |
| 20 g dry dates (E018) | 156 mg |
| 200 g whole cow milk (L002) | 230 mg |
| 200 g coconut water (K002) | 430 mg |
| 30 g wheat flour (atta) (A019) | 93 mg |
What the numbers say
- Dry pulses are the top rows. Soybean 1,613 mg, toor dal 1,395 mg and whole moong 1,177 mg per 100 g dry; 40 g of dry toor dal holds about 558 mg.
- Banana is in the lower half of the list. Ripe robusta banana 306 mg per 100 g, and 306 to 362 mg across the four banana rows, against 625 mg for raw spinach and 541 mg for potato. See are bananas good for weight loss.
- Coconut water, milk and rice. Coconut water 215 mg per 100 g (200 g holds about 430 mg), whole cow milk 115 mg and raw milled rice 108 mg. See coconut water for weight loss.
For another mineral ranked from the same table, see calcium-rich vegetarian foods in India; for protein in the same pulses, see which dal has the most protein.
What this page leaves out
- Cooked values: IFCT 2017 Table 5 gives these foods raw or dry, with no cooked dal, rice or vegetable row, so a cooked plate differs from the table.
- Foods with no IFCT row (tofu, curd, packaged foods) and any food outside the 35 chosen: this is a selection, not every row.
- A potassium target, and anything about blood pressure, muscles, kidneys or other health outcomes: the page adds up food data and makes no such claim.
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Join the NYUS waitlistFrequently asked questions
Which Indian vegetarian foods have the most potassium?
Per 100 g, IFCT 2017 Table 5 lists dry brown soybean (B024) at 1,613 mg of potassium, toor dal (B021) at 1,395 mg and brown rajmah (B019) at 1,366 mg, followed by whole moong, whole urad and whole chana. Among fresh foods in the table, raw spinach (C033) has 625 mg and potato (F006) 541 mg. The dry pulses are dry weights, so a cooked portion holds less per 100 g.
Is banana the best Indian source of potassium?
IFCT 2017 Table 5 lists four ripe banana rows at 306 to 362 mg of potassium per 100 g (robusta 306 mg), against 625 mg for raw spinach, 541 mg for potato and 1,177 mg for dry whole moong. We rank the potassium in the food as listed and make no claim about which food is best for anyone.
How much potassium is in coconut water?
IFCT 2017 Table 5 lists coconut water (K002) at 215 mg of potassium per 100 g, so 200 g holds about 430 mg by our arithmetic. The table gives the amount per 100 g edible portion, not per 100 ml.
How much potassium do I need each day?
We have not looked up a potassium target for any age or condition, so this guide gives none and makes no claim about health. It lists the potassium in the food as printed in IFCT 2017, not in a cooked meal. If you have kidney disease or take medicines that affect potassium, ask a doctor or registered dietitian what amount is right for you.
Sources
- ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017). Table 5 (Minerals and Trace Elements), potassium (K, mg) per 100 g edible portion, rows opened and read from the PDF on 24 Oct 2026; the potassium column is on the even-numbered pages of the table (PDF pages 152 to 184): PDF page 152: A003, A010, A015; PDF page 154: A019, B002, B004, B011; PDF page 156: B019, B021, B024, C001, C002; PDF page 158: C019; PDF page 160: C033; PDF page 164: D036, D046; PDF page 166: D056, D061; PDF page 168: E001, E012; PDF page 170: E018, E028; PDF page 172: E047, E058; PDF page 174: F002, F004, F006; PDF page 176: F013; PDF page 180: H001, H006, H012; PDF page 182: I001, K002; PDF page 184: L002, L003. The four banana rows are E009 to E012 (PDF page 168).
The serving weights, the serving potassium figures and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from a study. Names in brackets are our matching to the IFCT row names.