How much potassium is in walnuts?
Walnuts has 123 mg of potassium per 1 oz (28 g, ~14 halves) — about 3% of the 4,700 mg Daily Value. That's 441 mg per 100 g, roughly 0.3× a medium banana (~422 mg).
USDA FoodData Central · english, raw · FDC 170187
Potassium by portion
| Portion | Potassium | % DV | Sodium | Calories |
|---|---|---|---|---|
| 1 oz (28 g, ~14 halves) | 123 mg | 3% | 1 mg | 183 |
| 100 g | 441 mg | 9% | 2 mg | 654 |
| 1 oz (28 g) | 125 mg | 3% | 1 mg | 185 |
% 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 170187, SR Legacy). english, raw.
Walnuts carry some potassium, but it’s modest and not the reason to eat them. A 1 oz handful (28 g, about 14 halves) delivers roughly 123 mg of potassium, which comes from 441 mg per 100 g and works out to about 3% of the 4,700 mg Daily Value. That puts walnuts toward the lower end of the nut bowl for potassium — less than peanuts or almonds — and a long way from the potatoes, beans, and fruit that actually move the needle. What walnuts are for is their fat, so think of the potassium as a small bonus that rides along.
Why potassium matters — and where walnuts 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. Walnuts at least sit on the favorable side of the sodium-to-potassium ratio — raw walnuts are essentially sodium-free (about 2 mg per 100 g) — but with only ~123 mg of potassium an ounce, they’re a minor player on the potassium side of that balance.
An omega-3 nut, not a potassium source
The honest framing is that walnuts are an omega-3 nut that carries a little potassium, not a potassium food. Set them against the field and the gap is plain: their 441 mg per 100 g trails peanuts (634 mg) and almonds (~733 mg), and at a realistic ounce the ~123 mg lands under a third of a medium banana (~422 mg) and a fraction of a baked potato (~951 mg). So lean on potatoes, beans, leafy greens, and fruit to actually reach 4,700 mg, and reach for walnuts for what they do best — the plant-based omega-3 (ALA) they carry more of than any other common nut — with the potassium as a welcome extra. 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 side of walnuts that genuinely earns a place on your plate, see protein in walnuts.
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 85/100 · 6 g protein
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Labelgrade 79/100 · 6 g protein
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Frequently Asked Questions
How much potassium is in walnuts?
About 123 mg of potassium in a 1 oz serving (28 g, roughly 14 halves), which comes from 441 mg per 100 g (USDA FDC 170187). That's a modest amount — roughly 3% of the Daily Value — so walnuts are a small potassium contributor, not a primary source.
What percent of the daily value for potassium is in an ounce of walnuts?
About 3% of the 4,700 mg FDA Daily Value from one 1 oz handful (~123 mg). It's a minor contribution from a snack; walnuts earn their place on omega-3 fat, with potassium as a small bonus rather than a reason to eat them.
Do walnuts have less potassium than other nuts?
Yes. At 441 mg per 100 g, walnuts carry less potassium than peanuts (634 mg) and almonds (~733 mg). Per realistic ounce that's about 123 mg, versus roughly 178 mg for peanuts — so among the common nuts, walnuts are toward the bottom for potassium (USDA FDC 170187).
How does walnuts' potassium compare to a banana?
A banana wins easily. A 1 oz handful of walnuts has about 123 mg of potassium versus roughly 422 mg in a medium banana, so the handful delivers under a third of a banana's potassium. Walnuts are a fat-and-omega-3 snack that carries a little potassium, not a potassium source.
Why does potassium matter, and are walnuts 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. Walnuts help only a little — about 123 mg per ounce — so lean on potatoes, beans, leafy greens, and fruit for potassium and enjoy walnuts for their omega-3s. This is general nutrition information, not medical advice.
When was this data last verified?
2026-06-18, against USDA FoodData Central FDC 170187 (Nuts, walnuts, english; 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.