Last updated: October 11, 2026. Information checked at the time of writing.
Short answer: in Health Canada’s 2026 Canadian Nutrient File, the richest common food is “Seeds, hemp seeds, hulled”, at 1,200 mg per 100 g. The Daily Value used on Canadian labels is 3400 mg. The table ranks 30 foods by amount per 100 g and shows the amount in a typical serving.
The ranking
| Rank | Food (CNF) | Serving | Per serving | % DV per serving | Per 100 g |
|---|---|---|---|---|---|
| 1 | Seeds, hemp seeds, hulled | 60 ml | 486 mg | 14% | 1,200 mg |
| 2 | Apricot, dried, sulphured, uncooked | 60 ml | 383 mg | 11% | 1,162 mg |
| 3 | Nuts, pistachio nuts, dry roasted | 60 ml | 314 mg | 9% | 1,007 mg |
| 4 | Beet greens, boiled, drained | 125 ml pieces | 692 mg | 20% | 909 mg |
| 5 | Seeds, sunflower seed kernels, dry roasted | 60 ml | 276 mg | 8% | 850 mg |
| 6 | Seeds, flaxseed (linseed), whole and ground | 60 ml whole | 346 mg | 10% | 813 mg |
| 7 | Seeds, pumpkin and squash seed kernels, roasted | 60 ml | 454 mg | 13% | 788 mg |
| 8 | Nuts, almonds, dried, unblanched, unroasted | 60 ml whole | 264 mg | 8% | 733 mg |
| 9 | Soybean, fermented products, natto | 175 ml | 944 mg | 28% | 729 mg |
| 10 | Candies, chocolate, dark, 70-85% cocoa solids | 40 g | 286 mg | 8% | 715 mg |
| 11 | Nuts, filberts or hazelnuts, dried | 60 ml whole | 233 mg | 7% | 680 mg |
| 12 | Nuts, brazilnuts, dried, unblanched | 60 ml | 234 mg | 7% | 659 mg |
| 13 | Peanuts, all types, dry roasted | 60 ml | 235 mg | 7% | 634 mg |
| 14 | Mollusks, octopus, common, boiled or steamed | 75 g | 472 mg | 14% | 630 mg |
| 15 | Mollusks, clam, mixed species, boiled or steamed | 75 g | 471 mg | 14% | 628 mg |
| 16 | Fish, salmon, atlantic, wild, baked or broiled | 75 g | 471 mg | 14% | 628 mg |
| 17 | Nuts, pine nuts, pignolia, dried | 60 ml | 204 mg | 6% | 597 mg |
| 18 | Nuts, cashew nuts, dry roasted | 60 ml whole or halves | 196 mg | 6% | 565 mg |
| 19 | Beans, white, mature seeds, boiled | 175 ml | 743 mg | 22% | 561 mg |
| 20 | Peanut butter, smooth type, fat and sugar added | 30 ml | 183 mg | 5% | 558 mg |
| 21 | Parsley, fresh | 125 ml | 176 mg | 5% | 554 mg |
| 22 | Chard, swiss, boiled, drained | 125 ml chopped | 508 mg | 15% | 549 mg |
| 23 | Fish, anchovy, european, canned with olive oil, drained solids | 15 g | 82.0 mg | 2% | 544 mg |
| 24 | Soybeans, green (edamame), boiled, drained | 125 ml | 513 mg | 15% | 539 mg |
| 25 | Potato, flesh and skin, baked | 1 medium (5.7cm to 8.3cm dia) | 926 mg | 27% | 535 mg |
| 26 | Fish, halibut, Atlantic or Pacific, baked or broiled | 75 g | 396 mg | 12% | 528 mg |
| 27 | Fish, tuna, yellowfin, baked or broiled | 75 g | 395 mg | 12% | 527 mg |
| 28 | Soybeans, mature seeds, dry, boiled | 175 ml | 655 mg | 19% | 515 mg |
| 29 | Beans, lima, dry, large, mature seeds, boiled | 175 ml | 706 mg | 21% | 508 mg |
| 30 | Fish, salmon, chinook (spring), baked or broiled | 75 g | 379 mg | 11% | 505 mg |
Source: Health Canada, Canadian Nutrient File 2026 (14th edition). Amounts per 100 g and per serving as listed by the CNF; servings use CNF measures such as one Canada’s Food Guide serving of meat (75 g).
What to know
- Seeds, dried fruit and leafy greens lead per 100 g; cooked greens and potatoes deliver the most per typical serving.
- People with kidney disease are often told to limit potassium; follow your care team’s advice.
See also: the beef liver guide, the organ meats guide and the best beef liver supplements in Canada.
FAQ
What food has the most potassium?
Hemp seeds, dried apricots and pistachios lead per 100 g in the Canadian Nutrient File 2026.
How much potassium do I need a day?
The Daily Value on Canadian labels is 3,400 mg.
Before you decide: read the Rise Nutrition reviews, every product rated by verified buyers.
Written by the team at Rise Nutrition, Toronto, Canada’s single-ingredient ancestral nutrition brand. Questions: ray@risenutritions.ca
