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34 Grains and Pasta Highest in Potassium

Ranked by a Common Serving Size
4700mg Potassium = 100% DV
  1. Buckwheat (Uncooked)
    782mg (17% DV) in 1 cup
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  2. Uncooked Oats
    669.2mg (14% DV) in 1 cup
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  3. Oat Bran
    532mg (11% DV) in 1 cup
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  4. Whole Grain Sorghum Flour
    392mg (8% DV) in 1 cup
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  5. Uncooked Yellow Cornmeal
    350.1mg (7% DV) in 1 cup
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  6. Uncooked Whole-Grain Cornmeal
    350.1mg (7% DV) in 1 cup
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  7. Cooked Amaranth
    332.1mg (7% DV) in 1 cup
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  8. Quinoa Cooked
    318.2mg (7% DV) in 1 cup
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  9. Kamut Cooked
    282.1mg (6% DV) in 1 cup
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  10. Cooked Spelt
    277.4mg (6% DV) in 1 cup
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  11. Cooked Teff
    269.6mg (6% DV) in 1 cup
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  12. Cooked Oat Bran
    201.5mg (4% DV) in 1 cup
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  13. Brown Rice
    173.7mg (4% DV) in 1 cup
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  14. Cooked Wild Rice
    165.6mg (4% DV) in 1 cup
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  15. Cooked Oatmeal
    163.8mg (3% DV) in 1 cup
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  16. Cooked Brown Rice
    154.1mg (3% DV) in 1 cup
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  17. Roasted Buckwheat Groats
    147.8mg (3% DV) in 1 cup
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  18. Cooked Pearled Barley
    146mg (3% DV) in 1 cup
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  19. Cooked Bulgur
    123.8mg (3% DV) in 1 cup
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  20. Whole Wheat Pasta
    112.3mg (2% DV) in 1 cup spaghetti not packed
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  21. Rice Bran
    109.9mg (2% DV) in 1 tablespoon
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  22. Cooked Millet
    107.9mg (2% DV) in 1 cup
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  23. Cooked Couscous
    91.1mg (2% DV) in 1 cup, cooked
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  24. Egg Noodles (Cooked)
    60.8mg (1% DV) in 1 cup
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  25. Spinach Egg Noodles (Cooked)
    59.2mg (1% DV) in 1 cup
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  26. White Rice
    55.3mg (1% DV) in 1 cup
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  27. Cooked Pasta (Unenriched)
    54.6mg (1% DV) in 1 cup spaghetti not packed
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  28. Medium Grain White Rice
    53.9mg (1% DV) in 1 cup
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  29. Yellow Cornmeal (Grits)
    51.3mg (1% DV) in 1 cup
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  30. Cooked Japanese Somen
    51mg (1% DV) in 1 cup
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  31. Gluten Free Corn Noodles (Cooked)
    43.4mg (1% DV) in 1 cup
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  32. Japanese Soba Noodles (Buckwheat)
    39.9mg (1% DV) in 1 cup
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  33. Canned Hominy
    14.9mg in 1 cup
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  34. Rice Noodles (Cooked)
    7mg in 1 cup
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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