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 for anyone in normal health.
A desirable ratio for potassium to sodium is anything over 3. 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 |
