Welcome to the potassium content in 20 different types of oats, ranging from 501 to 61 mg per 100g. The basic value from the general description of oats is Cereals, QUAKER, Quick Oats, Dry which in 100g contains 358 mg of potassium. As a source of potassium, this corresponds to 8 % of the Recommended Daily Allowance or RDA. For this serving in your diet, the amount of Sodium is 3 mg, the amount of Calories is 371 kcal (19% RDA), the amount of Protein is 13.7 g (27% RDA), the amount of Fat is 6.87 g (11% RDA) and the amount of Carbohydrate is 68.18 g (52% RDA).

For the food Cereals, QUAKER, Quick Oats, Dry the typical serving size is .5 cup (or 40 g) which contains 143.2 mg of Potassium. The precentage of the recommended daily value for this serving is 3 %. For this serving the Sodium content is 1.2 mg, the Calories content is 148.4 kcal, the Protein content is 5.48 g, the Fat content is 2.75 g and the Carbohydrate content is 27.27 g.

This list of 20 types of oats, is brought to you by www.dietandfitnesstoday.com and ranges from Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins through to Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) where all food items are ranked by the content or amount per 100g. The nutritional potassium content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much potassium in oats.

Potassium Levels

The recommended daily allowance for potassium is actually an adequate intake. The RDA for all of the nutrition data listed on this page is for 4.7g per day which is for males and females between the ages of 14 and 70+. For children between the ages of 1-3 years it is 3.0g, for children between the ages of 4-8 years it is 3.8g, and for children between the ages of 9-13 years it is 4.5g. For women during lactation between the ages of 19-50 years the level is slightly higher at 5.1g.

The level of potassium can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The number of food items which are cooked are 4 items. The highest amount of potassium from the 4 cooked items is in Cereals, ROMAN MEAL WITH OATS, cooked with water, with salt where the amount is 107 mg per 100g.

The list below gives the total potassium content in the 20 items from the general description 'oats' each of which show the potassium amount as well as Sodium, Calories, Protein, Fat and Carbohydrate. The top 20 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

oats potassium per 100g

Average Content for oats

The average (or more correctly the arithmetic mean) amount of potassium contained in 100g of oats, based on the list below of 20 different items under the general description of oats, is 244.00 mg of potassium. This average value corresponds to 5.19 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Sodium is 189.40 mg, the average amount of Calories is 278.10 kcal, the average amount of Protein is 7.25 g, the average amount of Fat is 4.86 g and the average amount of Carbohydrate is 54.09 g.

Median Amount

The median value of Potassium is found in Cereals ready-to-eat, Post Honey Bunches of Oats with vanilla bunches which in 100g contains 268 mg of Potassium. This corresponds to 6 % of the recommended daily allowance. For this serving the amount of Sodium is 304 mg, the amount of Calories is 393 kcal, the amount of Protein is 7.14 g, the amount of Fat is 5.36 g and the amount of Carbohydrate is 82.14 g.

Highest potassium Content per 100g

Using the list below for the 20 different oats nutrition entries in our database, the highest amount of potassium is found in Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins which contains 501 mg of potassium per 100g. The associated percentage of RDA is 11 %. For this 100g serving the Sodium content is 54 mg, the Calories content is 412 kcal, the Protein content is 9.66 g, the Fat content is 10.38 g, the Carbohydrate content is 74.67 g.

The lowest amount of potassium is in Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) which in 100g contains 61 mg of potassium. This gives as percentage of the recommended daily allowance 1 % of the RDA. For this 100g serving the amount of Sodium is 49 mg, the amount of Calories is 68 kcal, the amount of Protein is 2.37 g, the amount of Fat is 1.36 g, the amount of Carbohydrate is 11.67 g.

The difference between the highest and lowest values gives a potassium range of 440 mg per 100g. The range for the other nutrients are as follows; 5 mg for Sodium, 344 kcal for Calories, 7.29 g for Protein, 9.02 g for Fat, 63 g for Carbohydrate.

Highest Amount of potassium per Serving

Please remember that the above gives an accurate value in 100g for high potassium foods in your diet. For example 100g of Cereals, QUAKER, Quick Oats, Dry contains 358 mg of potassium. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the potassium nutritional content.

The food with the highest potassium content per typical serving is Cereals, oats, regular and quick, not fortified, dry which contains 293.22 mg in 1 cup (or 81 g). The precentage of the recommended daily value for this serving is 6 %. For this serving the Sodium content is 4.86 mg, the Calories content is 306.99 kcal, the Protein content is 10.65 g, the Fat content is 5.28 g and the Carbohydrate content is 54.84 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing potassium which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods rich in potassium.


Oats List, potassium Content per 100g

1. Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins - Potassium
  Potassium (%RDA)Sodium (%RDA)Calories (%RDA)Carbohydrate (%RDA)Fat (%RDA)Protein (%RDA)
  For a 100g serving :
  501 mg (11%)54 mg (3%)412 kcal (21%)74.67 g (57%)10.38 g (16%)9.66 g (19%)
  Typical Serving size of .5 cup (1 NLEA serving) (or 51g):
   255.51 mg (5%) 27.54 mg (2%) 210.12 kcal (11%) 38.08 g (29%) 5.29 g (8%) 4.93 g (10%)
2. Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  483 mg (10%)50 mg (3%)421 kcal (21%)73.65 g (57%)11.62 g (18%)10.55 g (21%)
  Typical Serving size of .5 cup (1 NLEA serving) (or 51g):
   246.33 mg (5%) 25.5 mg (2%) 214.71 kcal (11%) 37.56 g (29%) 5.93 g (9%) 5.38 g (11%)
3. Cereals, oats, instant, fortified, plain, dry - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  366 mg (8%)220 mg (14%)362 kcal (18%)69.52 g (53%)6.9 g (11%)11.92 g (24%)
  Typical Serving size of 1 packet (or 28g):
   102.48 mg (2%) 61.6 mg (4%) 101.36 kcal (5%) 19.47 g (15%) 1.93 g (3%) 3.34 g (7%)
4. Cereals, oats, instant, fortified, with raisins and spice, dry - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  362 mg (8%)462 mg (29%)360 kcal (18%)76.33 g (59%)4.03 g (6%)8.45 g (17%)
  Typical Serving size of 1 packet (or 44g):
   159.28 mg (3%) 203.28 mg (13%) 158.4 kcal (8%) 33.59 g (26%) 1.77 g (3%) 3.72 g (7%)
5. Cereals, oats, regular and quick, not fortified, dry - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  362 mg (8%)6 mg (0%)379 kcal (19%)67.7 g (52%)6.52 g (10%)13.15 g (26%)
  Typical Serving size of 1 cup (or 81g):
   293.22 mg (6%) 4.86 mg (0%) 306.99 kcal (15%) 54.84 g (42%) 5.28 g (8%) 10.65 g (21%)
  Other serving sizes .333 cup (or 27g):
  97.74 mg (2%) 1.62 mg (0%) 102.33 kcal (5%) 18.28 g (14%) 1.76 g (3%) 3.55 g (7%)
6. Cereals, QUAKER, Quick Oats, Dry - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  358 mg (8%)3 mg (0%)371 kcal (19%)68.18 g (52%)6.87 g (11%)13.7 g (27%)
  Typical Serving size of .5 cup (or 40g):
   143.2 mg (3%) 1.2 mg (0%) 148.4 kcal (7%) 27.27 g (21%) 2.75 g (4%) 5.48 g (11%)
7. Cereals, QUAKER, Quick Oats with Iron, Dry - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  358 mg (8%)3 mg (0%)371 kcal (19%)68.18 g (52%)6.87 g (11%)13.7 g (27%)
  Typical Serving size of .5 cup (or 40g):
   143.2 mg (3%) 1.2 mg (0%) 148.4 kcal (7%) 27.27 g (21%) 2.75 g (4%) 5.48 g (11%)
8. Cereals ready-to-eat, rolled oats, whole wheat, rice, presweetened, maple flavored, with pecans - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  298 mg (6%)279 mg (17%)422 kcal (21%)76.9 g (59%)10.5 g (16%)8.3 g (17%)
  Typical Serving size of 1 serving (1 NLEA serving) (or 52g):
   154.96 mg (3%) 145.08 mg (9%) 219.44 kcal (11%) 39.99 g (31%) 5.46 g (8%) 4.32 g (9%)
9. Cereals, oats, instant, fortified, with cinnamon and spice, dry - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  284 mg (6%)434 mg (27%)369 kcal (18%)76.08 g (59%)4.84 g (7%)9.53 g (19%)
  Typical Serving size of 1 packet (or 45g):
   127.8 mg (3%) 195.3 mg (12%) 166.05 kcal (8%) 34.24 g (26%) 2.18 g (3%) 4.29 g (9%)
10. Cereals ready-to-eat, Post Honey Bunches of Oats with vanilla bunches - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  268 mg (6%)304 mg (19%)393 kcal (20%)82.14 g (63%)5.36 g (8%)7.14 g (14%)
  Typical Serving size of 1 cup (1 NLEA serving) (or 56g):
   150.08 mg (3%) 170.24 mg (11%) 220.08 kcal (11%) 46 g (35%) 3 g (5%) 4 g (8%)
11. Cereals ready-to-eat, KELLOGG'S SPECIAL K Multigrain Oats and Honey - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  241 mg (5%)494 mg (31%)362 kcal (18%)85 g (65%)1.8 g (3%)7.8 g (16%)
  Typical Serving size of .666 cup (1 NLEA serving) (or 29g):
   69.89 mg (1%) 143.26 mg (9%) 104.98 kcal (5%) 24.65 g (19%) 0.52 g (1%) 2.26 g (5%)
12. Cereals ready-to-eat, POST, Honey Bunches of Oats, with almonds - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  219 mg (5%)422 mg (26%)406 kcal (20%)81.25 g (63%)7.81 g (12%)6.25 g (13%)
  Typical Serving size of .75 cup (1 NLEA serving) (or 32g):
   70.08 mg (1%) 135.04 mg (8%) 129.92 kcal (6%) 26 g (20%) 2.5 g (4%) 2 g (4%)
13. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  209 mg (4%)482 mg (30%)398 kcal (20%)81.19 g (62%)5.46 g (8%)7.12 g (14%)
  Typical Serving size of .75 cup (1 NLEA serving) (or 30g):
   62.7 mg (1%) 144.6 mg (9%) 119.4 kcal (6%) 24.36 g (19%) 1.64 g (3%) 2.14 g (4%)
14. Cereals, ROMAN MEAL WITH OATS, cooked with water, with salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  107 mg (2%)225 mg (14%)71 kcal (4%)14.2 g (11%)0.8 g (1%)3 g (6%)
  Typical Serving size of 1 cup (or 240g):
   256.8 mg (5%) 540 mg (34%) 170.4 kcal (9%) 34.08 g (26%) 1.92 g (3%) 7.2 g (14%)
  Other serving sizes .75 cup (or 180g):
  192.6 mg (4%) 405 mg (25%) 127.8 kcal (6%) 25.56 g (20%) 1.44 g (2%) 5.4 g (11%)
15. Cereals, ROMAN MEAL WITH OATS, cooked with water, without salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  107 mg (2%)4 mg (0%)71 kcal (4%)14.2 g (11%)0.8 g (1%)3 g (6%)
  Typical Serving size of 1 cup (or 240g):
   256.8 mg (5%) 9.6 mg (1%) 170.4 kcal (9%) 34.08 g (26%) 1.92 g (3%) 7.2 g (14%)
  Other serving sizes .75 cup (or 180g):
  192.6 mg (4%) 7.2 mg (0%) 127.8 kcal (6%) 25.56 g (20%) 1.44 g (2%) 5.4 g (11%)
16. Cereals, oats, instant, fortified, with raisins and spice, prepared with water - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  85 mg (2%)111 mg (7%)88 kcal (4%)17.91 g (14%)0.95 g (1%)1.98 g (4%)
  Typical Serving size of 1 cup (or 240g):
   204 mg (4%) 266.4 mg (17%) 211.2 kcal (11%) 42.98 g (33%) 2.28 g (4%) 4.75 g (10%)
  Other serving sizes 1 tbsp (or 15g):
  12.75 mg (0%) 16.65 mg (1%) 13.2 kcal (1%) 2.69 g (2%) 0.14 g (0%) 0.3 g (1%)
  Other serving sizes 1 packet and prepared (or 158g):
  134.3 mg (3%) 175.38 mg (11%) 139.04 kcal (7%) 28.3 g (22%) 1.5 g (2%) 3.13 g (6%)
17. Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  71 mg (2%)111 mg (7%)96 kcal (5%)18.95 g (15%)1.21 g (2%)2.37 g (5%)
  Typical Serving size of 1 cup (or 240g):
   170.4 mg (4%) 266.4 mg (17%) 230.4 kcal (12%) 45.48 g (35%) 2.9 g (4%) 5.69 g (11%)
  Other serving sizes 1 tbsp (or 15g):
  10.65 mg (0%) 16.65 mg (1%) 14.4 kcal (1%) 2.84 g (2%) 0.18 g (0%) 0.36 g (1%)
  Other serving sizes 1 packet and prepared (or 161g):
  114.31 mg (2%) 178.71 mg (11%) 154.56 kcal (8%) 30.51 g (23%) 1.95 g (3%) 3.82 g (8%)
18. Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  70 mg (1%)4 mg (0%)71 kcal (4%)12 g (9%)1.52 g (2%)2.54 g (5%)
  Typical Serving size of 1 cup (or 234g):
   163.8 mg (3%) 9.36 mg (1%) 166.14 kcal (8%) 28.08 g (22%) 3.56 g (5%) 5.94 g (12%)
  Other serving sizes 1 tbsp (or 14.6g):
  10.22 mg (0%) 0.58 mg (0%) 10.37 kcal (1%) 1.75 g (1%) 0.22 g (0%) 0.37 g (1%)
  Other serving sizes .75 cup (or 175g):
  122.5 mg (3%) 7 mg (0%) 124.25 kcal (6%) 21 g (16%) 2.66 g (4%) 4.45 g (9%)
19. Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  70 mg (1%)71 mg (4%)71 kcal (4%)12 g (9%)1.52 g (2%)2.54 g (5%)
  Typical Serving size of 1 cup (or 234g):
   163.8 mg (3%) 166.14 mg (10%) 166.14 kcal (8%) 28.08 g (22%) 3.56 g (5%) 5.94 g (12%)
  Other serving sizes .75 cup (or 175g):
  122.5 mg (3%) 124.25 mg (8%) 124.25 kcal (6%) 21 g (16%) 2.66 g (4%) 4.45 g (9%)
20. Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  61 mg (1%)49 mg (3%)68 kcal (3%)11.67 g (9%)1.36 g (2%)2.37 g (5%)
  Typical Serving size of 1 cup and cooked (or 234g):
   142.74 mg (3%) 114.66 mg (7%) 159.12 kcal (8%) 27.31 g (21%) 3.18 g (5%) 5.55 g (11%)
  Other serving sizes 1 cup, dry and yields (or 501g):
  305.61 mg (7%) 245.49 mg (15%) 340.68 kcal (17%) 58.47 g (45%) 6.81 g (10%) 11.87 g (24%)
  Other serving sizes 1 oz, dry and yields (or 177g):
  107.97 mg (2%) 86.73 mg (5%) 120.36 kcal (6%) 20.66 g (16%) 2.41 g (4%) 4.19 g (8%)