Potassium is one of those minerals that kind of gets pushed to the back of our minds when it comes to what our bodies need. Potassium deficiency is the most common mineral deficiency in the United States.
If you’ve been experiencing frequent muscle cramps or your doctor told you that you’re potassium deficient, the best way to increase your levels is by eating foods that are high in potassium.
Are Nuts High in Potassium?
Nuts tend to be very high in potassium. Of course, there are several types of nuts, so each type will have a slightly different potassium content. Even so, eating nuts is a fantastic way to increase your potassium intake without taking over-the-counter supplements.
Make sure to check out: Can You Check Your Potassium Level At Home? and The Best Low Potassium Snacks (Eat This, Not That).
How Much Potassium Do Nuts Have?
Nuts are generally very healthy for us. They have several essential vitamins and provide our bodies with healthy fats. But they’re also a great source of potassium.
How much potassium nuts have depends on the type of nut you’re talking about. There are dozens of nuts that exist in our world, and not all nuts are created equal when it comes to nutrition facts.
Generally speaking, nuts have a potassium content that ranges from 400 mg to 1,000 mg per 100 grams.
Below you’ll find a breakdown of some of the most commonly consumed nuts’ potassium content based on 100 grams and a one-ounce handful.
Technically peanuts are a legume, but since most people think of them as a nut, they deserve mention here. An ounce of peanuts has 200 mg of potassium, whereas 100 mg has 705 mg of this vital mineral.
Walnuts have one of the lowest potassium contents of nuts, but it’s still relatively high. One hundred grams of walnuts has 441 mg of potassium, and one ounce has 125 mg.
Almonds contain 733 mg of potassium in 100 grams. When you eat one ounce of almonds, that has 208 mg of this mineral.
Pistachios have one of the highest potassium contents of the nuts. For 100 grams of pistachios, you’ll get 1,000 mg of potassium. For one ounce of pistachios, you’ll have 286 mg.
Eating 100 grams of pecans will give you 410 mg of potassium. If that sounds like too many pecans, one ounce has 116 mg.
Cashews have 660 mg of potassium in 100 grams. For a one-ounce portion, these nuts have 187 mg.
Hazelnuts have approximately 755 mg of potassium per 100 grams. If you eat an ounce of hazelnuts, it has 214 mg of potassium.
What About The Different Nut Butter’s Potassium Content?
I think it’s safe to say we all know about peanut butter, but almond butter and other kinds of nut butter have been making waves too. So, do the standard nuts’ potassium content translate to their butter or spreads?
Peanut butter has 104 mg of potassium in one tablespoon.
One tablespoon of almond butter has 120 mg of potassium.
There is 87 mg of potassium in a single tablespoon of cashew butter.
Hazelnut butter has 75 mg of potassium in one tablespoon. Keep in mind this doesn’t take into consideration the chocolate-hazelnut spreads that are incredibly popular.
Pecan butter has the lowest potassium content per one tablespoon. There is 35 mg in a single tablespoon.
RELATED: Is Butter High In Potassium?
Ways Eat More Nuts?
There’s nothing bad about eating a handful of nuts as a snack or as a side to your lunch. But if you’re tired of just eating handfuls of nuts, here are a few great ideas to incorporate nuts into meals that won’t disappoint.
One of the easiest and tastiest ways to eat more nuts is to crush them up to add a crust to your favorite chicken and fish.
Adding almonds to the crust of your protein adds a delicious crunch and that extra boost of potassium you’re seeking.
If you’re someone who eats oatmeal for breakfast, it’s a great opportunity to add nuts. Cashews, peanuts, and walnuts all taste delicious in oatmeal. Plus, it adds a little bit of texture to your meal that oatmeal is otherwise lacking.
Do you love granola bars? You can easily make your own at home and then add your favorite nuts to the bars.
You can follow your favorite granola recipe and then add in whatever nuts you have on hand, like almonds, pecans, or walnuts. You can even just make granola, not in bar form, to munch on or add to yogurt.
What Nuts Are Eaten The Most Worldwide?
It doesn’t matter where you live or where you are from; eating nuts is common in almost every country.
Whether people eat these nuts as a snack or chop them up to use in recipes, you’ll find nuts pretty much everywhere.
The most consumed nut in the entire world is a peanut. Following peanuts are almonds and walnuts and then cashews and pistachios.
Where Are the Most Common Nuts Grown?
No one country is the highest producer of the most common types of nuts. Iran is the leading producer of pistachios in the world, followed closely by the United States.
When it comes to almonds and pecans, the United States falls into first place for producing the most in the world.
On the opposite side of the world, China is the leading producer of walnuts. But, the United States comes in a close second.
If you love cashews, there’s a good chance you’re eating cashews from India. India is the leading producer of cashews in the world.
The country as a whole is also the largest consumer of this specific nut. Vietnam is also known for producing cashews, but not nearly as much as India.
If you’ve ever wondered where your delicious hazelnuts come from, there’s a very good chance they’re from Tukey.
Turkey is by far the largest producer of hazelnuts in the world. They produce 70% of the world’s hazelnut production. Italy is the second-largest hazelnut producer with about 20% of the world’s supply.
Don’t know which foods are high in potassium? Read our article 15 Best Food Sources Of Potassium. We also have a guide on this important mineral: Potassium 101: All You Need To Know About Potassium.
Cooking has never come naturally, so finding delicious but simple recipes is important to Hannah. Comfort food is her go-to but she loves trying new dishes from around the world.