How much potassium is in peanuts?
Peanuts has 178 mg of potassium per 1 oz (28 g) — about 4% of the 4,700 mg Daily Value. That's 634 mg per 100 g, roughly 0.4× a medium banana (~422 mg).
USDA FoodData Central · dry-roasted, unsalted · FDC 173806
Potassium by portion
| Portion | Potassium | % DV | Sodium | Calories |
|---|---|---|---|---|
| 1 oz (28 g) | 178 mg | 4% | 2 mg | 164 |
| 100 g | 634 mg | 13% | 6 mg | 587 |
| 1 oz (28 g) | 180 mg | 4% | 2 mg | 166 |
% DV against the FDA Daily Value of 4,700 mg of potassium. Whole foods are naturally potassium-rich and low in sodium — the ratio heart guidelines (like DASH) favor. Values from USDA per-100 g data (FDC 173806, SR Legacy). dry-roasted, unsalted.
Peanuts are quietly one of the more potassium-rich nuts — though, like everything about peanuts, the per-100g number flatters the realistic serving. A 1 oz handful (28 g) carries about 178 mg of potassium, which comes from a strong 634 mg per 100 g, and works out to roughly 4% of the 4,700 mg Daily Value. The 634 mg figure is genuinely high; the catch is that nobody eats 100 g of peanuts at once — that’s about 3.5 ounces and nearly 590 calories. So peanuts are dense in potassium, but the small portion keeps the per-snack contribution modest.
Why potassium matters — and where peanuts fit
Potassium is the blood-pressure mineral. It acts as the counterweight to sodium — helping the kidneys flush excess sodium and relaxing the walls of your blood vessels — which is why potassium-rich, lower-sodium eating patterns like DASH are tied to healthier blood pressure. It also keeps fluid balance steady, carries nerve signals, and powers muscle contraction. For most people the issue isn’t too much potassium; it’s not enough, since diets tend to run high in sodium and well below the 4,700 mg target. Peanuts help on both sides of that ratio when you buy them unsalted: the dry-roasted, no-salt reference here is very low in sodium while supplying its ~178 mg of potassium. Salted and flavored tins flip the sodium side, so unsalted is the cleaner potassium play.
A potassium-dense nut, capped by the portion
The honest framing is that peanuts are dense in potassium but limited by how little you eat at once. Gram for gram, their 634 mg per 100 g beats walnuts (441 mg) and rivals many fruits — but at a realistic ounce, the ~178 mg lands under half a medium banana (~422 mg) and a fraction of a baked potato (~951 mg). So treat peanuts as a topping that nudges you toward 4,700 mg, not the engine that gets you there: scattered over yogurt, folded into a grain bowl, or eaten by the measured ounce, a handful adds a useful ~178 mg while you lean on potatoes, beans, leafy greens, and fruit for the bulk. One brief, non-medical note: people with kidney disease are sometimes advised to limit potassium, so this is reference data rather than medical advice.
For the protein side of the same handful — and why peanuts contribute protein rather than provide it — see protein in peanuts.
Packaged nuts options, graded
Prefer something off the shelf? Here are the best-graded nuts in our catalog — each scored on our transparent Labelgrade.
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Labelgrade 79/100 · 6 g protein
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Frequently Asked Questions
How much potassium is in peanuts?
About 178 mg of potassium in a 1 oz serving (28 g, a small handful), which comes from 634 mg per 100 g (USDA FDC 173806). The per-100g figure is genuinely high for a nut, but a realistic ounce delivers a more modest ~178 mg — roughly 4% of the Daily Value.
What percent of the daily value for potassium is in an ounce of peanuts?
About 4% of the 4,700 mg FDA Daily Value from one 1 oz handful (~178 mg). It's a useful contribution from a snack, but peanuts are a topping toward the target, not a primary potassium source the way a potato or banana is.
Are peanuts high in potassium?
Per 100 g, yes — 634 mg is a strong showing that beats walnuts (441 mg) and rivals many fruits. The catch is the portion: nobody eats 100 g (about 3.5 ounces and ~587 calories) in a sitting. A normal 1 oz handful gives you about 178 mg, so peanuts are quietly potassium-rich but capped by how little you eat at once (USDA FDC 173806).
How does peanuts' potassium compare to a banana?
A banana wins per serving. A 1 oz handful of peanuts has about 178 mg of potassium versus roughly 422 mg in a medium banana, so the handful delivers under half a banana's potassium. Gram for gram peanuts are actually denser in potassium, but the small serving size keeps the per-snack number lower.
Why does potassium matter, and are peanuts a good way to get it?
Potassium helps regulate blood pressure by balancing sodium and relaxing blood vessel walls, and supports fluid balance, nerve signaling, and muscle function. Most people fall short of the 4,700 mg target. A handful of unsalted peanuts helps a little — about 178 mg with very little sodium — but you'll get there faster with potatoes, beans, leafy greens, and fruit. This is general nutrition information, not medical advice.
When was this data last verified?
2026-06-18, against USDA FoodData Central FDC 173806 (Peanuts, all types, dry-roasted, without salt; SR Legacy). We re-verify reference pages periodically and update when USDA revises the entry.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). High-potassium diets aren't for everyone — people with kidney disease are often told to limit it; this is reference data, not medical advice. See our methodology.