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Food Benefits Explorer

Which foods are high in potassium?

Pick a food to see what one serving contains, or pick a nutrient to see which foods are high in it.

One Click Answers · Food Benefits Explorer
oneclickanswers.com/food-benefits-explorer · Printed
About this tool & how to use it

What it does

Shows what one serving of a food contains, from USDA data, with each nutrient as a percent of the FDA Daily Value, or lists the foods that are highest in a nutrient you choose. It describes what foods contain and makes no health claims.

How to use it

  1. Choose "See what is in a food" and pick a food, or choose "Find foods high in a nutrient" and pick the nutrient.
  2. For a nutrient, choose whether to compare one serving of each food or equal weights (per 100 grams).
  3. Read the answer: the nutrients the food is high in, then every amount with its percent of the FDA Daily Value, or the ranked list of foods.

One click answer

Your answer will appear here.

Fill in the form and your answer appears here as you type.

Assumptions

  • One serving is the USDA household measure listed for that food (a cup, a medium fruit, an ounce). A bigger or smaller portion changes every amount in proportion.
  • The list has 66 common foods, not every food. A food that is not on it can still be high in a nutrient.
  • Amounts are for the food as USDA measured it (for example cooked, raw or dry, as named). Brands, growing conditions and cooking change real foods.
  • Nutrient amounts come from USDA FoodData Central (SR Legacy, April 2018, and Foundation Foods, April 2026). Percent Daily Values use the U.S. FDA Daily Values (FDA page updated 2024-03-05, checked 2026-10-04).

Printed from oneclickanswers.com. Results are estimates based on what was entered; see the assumptions above.

How it works

Each food is a record from USDA FoodData Central with its nutrient amounts per 100 grams and one serving weight taken from USDA's own portion table. One serving is the amount per 100 grams times the serving weight divided by 100: lentils have 7.9 g of fiber per 100 g and one cup weighs 198 g, so a cup has 7.9 x 198 / 100 = 15.6 g.

The percent of the Daily Value is that amount divided by the FDA Daily Value (28 g for fiber): 15.6 / 28 is 56%.

The page uses the FDA's own labelling rule for words: 20% of the Daily Value or more in a serving is "high" and 5% or less is "low". It adds no other thresholds.

A nutrient USDA has no value for is left out or listed apart. It is never shown as zero.

Assumptions

  • One serving is the USDA household measure listed for that food (a cup, a medium fruit, an ounce). A bigger or smaller portion changes every amount in proportion.
  • The list has 66 common foods, not every food. A food that is not on it can still be high in a nutrient.
  • Amounts are for the food as USDA measured it (for example cooked, raw or dry, as named). Brands, growing conditions and cooking change real foods.
  • Nutrient amounts come from USDA FoodData Central (SR Legacy, April 2018, and Foundation Foods, April 2026). Percent Daily Values use the U.S. FDA Daily Values (FDA page updated 2024-03-05, checked 2026-10-04).

Example

Input: Lentils, cooked

Result: High in folate, fiber, iron, and zinc. One serving (1 cup, cooked, 198 g) has 230 kcal, 15.6 g of fiber (56% of the Daily Value) and 6.6 mg of iron (37%).

Questions

Does this say a food is good for a health condition?

No. It reports what a serving contains and how that compares with the FDA Daily Value. It makes no claim about any condition. For your own diet, ask a doctor or a registered dietitian.

What does "high in" mean here?

The FDA's own rule: a serving that provides 20% or more of the Daily Value is high in that nutrient, and 5% or less is low.

Why is a value missing for some foods?

USDA did not report it for that food. The page leaves it out rather than showing zero, because zero would be a different claim.

Why is lentils' fiber 15.6 g and not 7.9 g?

USDA gives 7.9 g per 100 grams. One cup of cooked lentils weighs 198 grams, so a cup has 7.9 x 198 / 100 = 15.6 g. Choose "per 100 grams" to compare equal weights.

Last reviewed 2026-10-04.

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