What Candy Has the Most Potassium? A Detailed Nutritional Breakdown

January 4, 2026 •

3 min read

According to a 2016 estimate, Americans consume an average of 22 pounds of candy per year. While most candy is a negligible source of minerals, some confectionery items contain higher levels of potassium than others due to their specific ingredients. So, what candy has the most potassium?

Quick Summary

Candies featuring high-cacao chocolate, dried fruits, or nuts contain significantly more potassium than simple sugar-based candies like hard candy or taffy. Notable examples include chocolate-covered raisins and specific dark chocolate varieties.

Key Points

Top Contenders: Candies with dried fruit (like Raisinets) or high-cacao dark chocolate contain the most potassium.
Ingredient-Dependent: The potassium content in candy is determined by its components; candies with nuts and cocoa are higher in potassium.
Dark Chocolate vs. Milk Chocolate: Dark chocolate typically has a higher potassium content per ounce than milk chocolate due to a higher concentration of mineral-rich cocoa.
Low-Potassium Candies: Simple, sugar-based sweets like hard candies, gummies, and plain taffy have negligible or no potassium.
Not a Healthy Source: Despite containing potassium, candy is not a recommended source of the mineral due to its high sugar and calorie content.
Special Health Concerns: Individuals with kidney conditions, who need to monitor potassium intake, should be mindful of these types of candies.
Licorice Caveat: Excessive licorice consumption can actually decrease potassium levels in the body, which is the opposite effect of other high-potassium foods.

What Ingredients Boost Potassium in Candy?

Simple, sugar-based candies, like lollipops, hard candy, and fruit-flavored taffy, are generally poor sources of potassium. The higher potassium content in certain candies is not a result of the sugar, but rather from the inclusion of mineral-rich ingredients. The primary culprits for elevated potassium levels in confectionery are:

Cocoa and Chocolate: Cocoa beans are naturally rich in minerals, including potassium. The higher the percentage of cacao in chocolate, the higher the concentration of nutrients like potassium. A single 100g serving of chocolate can contain well over 500mg of potassium.
Dried Fruits: Fruits like raisins, apricots, and dates are excellent sources of potassium, and drying them concentrates this mineral further. Any candy incorporating these dried fruits will therefore be a more significant source of potassium.
Nuts and Nut Butters: Peanuts, almonds, and other nuts contain a good amount of potassium. For example, some confectioner's peanut butter coating contains a significant amount of potassium per cup. Candy bars with nut fillings, like a Pay Day or Snickers, will naturally have more potassium than a plain chocolate bar.

Leading Candies with High Potassium Content

While many candies contain trace amounts of potassium, a few stand out as having noticeably higher levels. Let's explore some of the most prominent examples:

Raisinets: Chocolate-covered raisins are one of the most prominent examples of a high-potassium candy. Raisins themselves are high in the mineral, and a standard 1.58 oz package contains over 230mg of potassium.
Dark Chocolate: As mentioned, the higher cacao content in dark chocolate makes it a more potent source of minerals. A 1-ounce serving of dark chocolate with 70-85% cacao can contain over 200mg of potassium. This makes it one of the most potassium-dense candies, especially on a gram-for-gram basis.
Reese's Peanut Butter Cups: These contain both chocolate and peanut butter, combining two potassium-rich ingredients. A serving of two peanut butter cups can contain over 150mg of potassium.
Twix Bars: Combining chocolate, caramel, and a cookie, a Twix bar contains a moderate amount of potassium, with one serving delivering around 115mg.

Comparison Table: Potassium in Popular Candies


Candy Type	Primary Potassium Source	Potassium per Serving	Citation
Raisinets (1.58 oz pkg)	Dried raisins, chocolate	231mg
Dark Chocolate (1 oz, 70-85% cacao)	Cocoa	203mg
Reese's Peanut Butter Cups (2 cups)	Peanut butter, chocolate	154mg
Twix Bar (1 bar)	Chocolate, caramel	115mg
Hershey's Kisses (9 pcs)	Chocolate	190mg
Tootsie Rolls (6 pcs)	Chocolate	46mg
Laffy Taffy (Banana, 3 pcs)	Artificial flavoring	0mg
Hard Candy (Generic)	Simple sugar	Negligible

How to Assess a Candy's Potassium Content

Since nutrition labels don't always list potassium, it can be tricky to tell how much is in a given candy. The easiest method is to examine the ingredients list. Any candy that prominently features cocoa, dried fruits, or nuts will have a higher likelihood of containing a non-negligible amount of potassium. In contrast, a candy with a short ingredients list consisting mainly of sugar, corn syrup, and artificial flavors will almost certainly contain very little.

Important Considerations: Healthy vs. Unhealthy Sources

While some candies do contain potassium, it is critical to understand that they are not a recommended source of this essential mineral. The high sugar and calorie content of candy far outweighs any potential benefit from its mineral content. Relying on candy for potassium can lead to numerous health issues, including weight gain, insulin resistance, and an increased risk of heart disease and diabetes.

For most people, the potassium levels in candy are not a concern. However, for individuals with chronic kidney disease (CKD) or other conditions that require strict mineral monitoring, these amounts can be important to track. For healthy individuals seeking to increase their potassium intake, whole food sources such as bananas, potatoes, spinach, and beans are far superior choices.

Conclusion: The Candied Takeaway

To answer the question, 'what candy has the most potassium?', the winners are typically those loaded with high-cacao chocolate, dried fruits, or nuts. Candies like Raisinets and high-percentage dark chocolate are the most potassium-rich, while simple hard candies and fruity taffies offer virtually none. However, consumers should never view candy as a healthy source of potassium. For those with medical conditions like CKD, tracking the mineral content in all foods, including candy, is prudent. For the average person, the nutritional impact of candy is generally dominated by its high sugar content, and healthier sources should be sought for essential nutrients like potassium. For more detailed nutritional information on many foods, including the components of candy, consult the USDA FoodData Central database.

Frequently Asked Questions

No, candy is not considered a healthy source of potassium. While some types contain the mineral, the high sugar and calorie content makes it an unhealthy way to obtain nutrients.

No, most banana-flavored candy, such as Laffy Taffy, contains little to no actual fruit and therefore has a negligible potassium content. The flavor is almost always artificial.

Dark chocolate is typically higher in potassium than milk chocolate because it contains a greater concentration of cocoa, which is naturally rich in minerals.

The best way to get potassium is by eating whole, nutrient-dense foods. Excellent sources include fruits like bananas and avocados, vegetables such as potatoes and spinach, and beans.

Not necessarily. The potassium content depends on the amount and type of chocolate used. A simple fun-size milk chocolate bar will contain less potassium than a piece of high-cacao dark chocolate.

For most healthy people, the potassium in candy is not a risk. However, for individuals with pre-existing conditions like Chronic Kidney Disease (CKD), excessive potassium can be dangerous and lead to a condition called hyperkalemia.

Excessive consumption of true licorice root extract can actually cause the body to lose potassium, leading to low potassium levels or hypokalemia, rather than increasing them.