Now that it is fall, it is time for “roasted chestnuts on an open fire.” Well, maybe not quite yet. But you still may be interested in one group of great high potassium foods – nuts. Here is a table of potassium and sodium values for 100 gm of each nut listed, so you can compare the relative values of equal amounts. They are all great sources of potassium with little sodium, if not salted.
The potassium and sodium values are in milligrams. The USDA Nutrient Database is the source of all values except the ratio of potassium to sodium, which we calculated. Source – USDA Nutrient Database, release 22.
| Food | K | Na | Ratio K:Na |
| ALMONDS | 705 | 1 | 705 |
| ALMONDS,BLANCHED | 687 | 28 | 24.5 |
| ALMONDS,DRY RSTD,NO SALT | 746 | 1 | 746 |
| ALMONDS,HONEY RSTD,UNBLANCHED |
560 | 130 | 4.3 |
| ALMONDS,OIL RSTD,NO SALT | 699 | 1 | 699 |
| BEECHNUTS,DRIED | 1017 | 38 | 26.8 |
| BRAZILNUTS,DRIED,UNBLANCHED | 659 | 3 | 219.7 |
| BREADFRUIT SEEDS,RAW | 941 | 25 | 37.6 |
| BREADNUT TREE SEEDS,DRIED | 2011 | 53 | 37.9 |
| BREADNUT TREE SEEDS,RAW | 1183 | 31 | 38.2 |
| BUTTERNUTS,DRIED | 421 | 1 | 421 |
| CASHEW NUTS,DRY RSTD,NO SALT | 565 | 16 | 35.3 |
| CASHEW NUTS,OIL RSTD,NO SALT | 632 | 13 | 48.6 |
| CASHEW NUTS,RAW | 660 | 12 | 55 |
| CHESTNUTS,CHINESE,RAW | 447 | 3 | 149 |
| CHESTNUTS,CHINESE,ROASTED | 477 | 4 | 119.2 |
| CHESTNUTS,EUROPEAN,DRIED,PEELED | 991 | 37 | 26.8 |
| CHESTNUTS,EUROPEAN,DRIED,UNPEELED | 986 | 37 | 26.6 |
| CHESTNUTS,EUROPEAN,RAW,PEELED | 484 | 2 | 242 |
| CHESTNUTS,EUROPEAN,RAW,UNPEELED | 518 | 3 | 172.7 |
| CHESTNUTS,EUROPEAN,RSTD | 592 | 2 | 296 |
| CHESTNUTS,JAPANESE,DRIED | 768 | 34 | 22.6 |
| CHESTNUTS,JAPANESE,RAW | 329 | 14 | 23.5 |
| CHESTNUTS,JAPANESE,RSTD | 427 | 19 | 22.5 |
| CHIA SEEDS,DRIED | 160 | 19 | 8.4 |
| COCONUT MEAT,DRIED,UNSWTND | 543 | 37 | 14.7 |
| COCONUT MEAT,RAW | 356 | 20 | 17.8 |
| COTTONSEED KRNLS,RSTD (GLANDLESS) |
1350 | 25 | 54 |
| FLAXSEED | 813 | 30 | 27.1 |
| GINKGO NUTS,RAW | 510 | 7 | 72.9 |
| HICKORYNUTS,DRIED | 436 | 1 | 436 |
| LOTUS SEEDS,RAW | 367 | 1 | 367 |
| MACADAMIA NUTS,DRY RSTD,NO SALT |
363 | 4 | 90.8 |
| MACADAMIA NUTS,RAW | 368 | 5 | 73.6 |
| MIXED NUTS,OIL RSTD,W/PNUTS,NO SALT |
581 | 11 | 52.8 |
| MIXED NUTS,OIL RSTD,NO PNUTS,NO SALT |
544 | 11 | 49.5 |
| PECANS,DRY RST,NO SALT | 424 | 1 | 424 |
| PECANS,OIL RSTD,NO SALT | 392 | 1 | 392 |
| PILINUTS,DRIED | 507 | 3 | 169 |
| PINE NUTS,DRIED | 597 | 2 | 298.5 |
| PINE NUTS,PINYON,DRIED | 628 | 72 | 8.7 |
| PISTACHIO NUTS,DRY RSTD,NO SALT |
1042 | 10 | 104.2 |
| PISTACHIO NUTS,RAW | 1025 | 1 | 1025 |
| PUMPKIN&SQUASH SD KRNLS,DRIED |
809 | 7 | 115.6 |
| SAFFLOWER SD KRNLS,DRIED | 687 | 3 | 229 |
| SESAME SEEDS,WHOLE,DRIED | 468 | 11 | 42.5 |
| SISYMBRIUM SEEDS,WHL,DRIED | 2130 | 92 | 23.2 |
| SUNFLOWER SD KRNLS,DRIED | 645 | 9 | 71.7 |
| WALNUTS,BLACK,DRIED | 523 | 2 | 261.5 |
| WALNUTS,ENGLISH | 441 | 2 | 220.5 |
