20 Vegetables High In Potassium - A Ranking From Highest To Lowest

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Sign In Sign Up Top 20 Vegetables High in Potassium Written by Daisy Whitbread BSc (Hons) MSc DipION Medically Reviewed by Dr. Patricia Shelton Evidence Based. References sourced from PubMed. Powered by USDA Nutrition Data. Last Updated: November 10, 2024 Table of Contents

• Introduction
• High Potassium Vegetables
• Less Common Potassium Rich Vegetables
• Potassium Daily Targets
• Lists By Food Group
• References

High Potassium Vegetables

• 1. Beet Greens (Cooked) + Add

  Potassium per Cup Cooked	Potassiumper 100g	Potassiumper 200 Calories
  1309mg(28% DV)	909mg(19% DV)	6733mg(143% DV)

  Nutrition Facts for Cooked Beet Greens (Boiled, Drained). (Source)
• 2. Lima Beans (Cooked) + Add

  Potassiumper Cup Cooked	Potassiumper 100g	Potassiumper 200 Calories
  969mg(21% DV)	570mg(12% DV)	927mg(20% DV)

  Nutrition Facts for Cooked Lima Beans (Boiled, Drained). (Source)
• 3. Swiss Chard (Cooked) + Add

  Potassiumper Cup Cooked	Potassiumper 100g	Potassiumper 200 Calories
  961mg(20% DV)	549mg(12% DV)	5490mg(117% DV)

  Nutrition Facts for Cooked Swiss Chard (Boiled, Drained). (Source)
• 4. Baked Potatoes (With Skin) + Add

  Potassiumin a Medium Potato	Potassiumper 100g	Potassiumper 200 Calories
  926mg(20% DV)	535mg(11% DV)	1151mg(24% DV)

  Nutrition Facts for Baked Potatoes (With Skin). (Source)

  A 173 gram baked potato without skin provides 676mg (14% DV of potassium). See the complete nutrition comparison of baked potatoes with skin vs no skin.

• 5. Baked Acorn Squash + Add

  Potassiumper Cup Cooked	Potassiumper 100g	Potassiumper 200 Calories
  896mg(19% DV)	437mg(9% DV)	1561mg(33% DV)

  Nutrition Facts for Baked Acorn Squash. (Source)
  • 19% DV per cup of baked acorn squash (cubed)
  • 12% DV per cup of mashed pumpkin
  • 12% DV per cup of boiled butternut squash (cubed)

  The average cooked winter squash contains 11% DV of potassium per cup cooked

• 6. Spinach (Cooked) + Add

  Potassiumper Cup Cooked	Potassiumper 100g	Potassiumper 200 Calories
  839mg(18% DV)	466mg(10% DV)	4052mg(86% DV)

  Nutrition Facts for Cooked Spinach (Boiled, Drained). (Source)
• 7. Pak-Choi (Bok Choy) (Cooked) + Add

  Potassiumper Cup Cooked	Potassiumper 100g	Potassiumper 200 Calories
  631mg(13% DV)	371mg(8% DV)	6183mg(132% DV)

  Nutrition Facts for Cooked Bok Choy (Pak-Choi) (Boiled, Drained). (Source)
• 8. White Button Mushrooms (Cooked) + Add

  Potassiumper Cup Cooked	Potassiumper 100g	Potassiumper 200 Calories
  555mg(12% DV)	356mg(8% DV)	2543mg(54% DV)

  Nutrition Facts for Cooked White Button Mushrooms (Boiled, Drained). (Source)

  Other Mushrooms High in Potassium

  • 8% DV per cup of cremini mushrooms
  • 7% DV per cup of portobello mushrooms
  • 6% DV per cup of chantarelle mushrooms
  • 6% DV per cup of morel mushrooms
  • 4% DV per cup of shiitake mushrooms
• 9. Sweet Potatoes (Mashed) + Add

  Potassiumper Cup Mashed	Potassiumper 100g	Potassiumper 200 Calories
  536mg(11% DV)	210mg(4% DV)	416mg(9% DV)

  Nutrition Facts for Mashed Sweet Potatoes. (Source)
• 10. Tomato (Cooked) + Add

  Potassiumper Cup Cooked	Potassiumper 100g	Potassiumper 200 Calories
  523mg(11% DV)	218mg(5% DV)	2422mg(52% DV)

  Nutrition Facts for Cooked Tomatoes. (Source)
• 11. Brussels Sprouts (Cooked) + Add

  Potassiumper Cup Cooked	Potassiumper 100g	Potassiumper 200 Calories
  495mg(11% DV)	317mg(7% DV)	1761mg(37% DV)

  Nutrition Facts for Cooked Brussels Sprouts (Boiled, Drained). (Source)
• 12. Zucchini (Cooked) + Add

  Potassiumper Cup Cooked	Potassiumper 100g	Potassiumper 200 Calories
  475mg(10% DV)	264mg(6% DV)	3520mg(75% DV)

  Nutrition Facts for Cooked Zucchini (Boiled, Drained). (Source)
• 13. Broccoli (Cooked) + Add

  Potassiumper Cup Cooked	Potassiumper 100g	Potassiumper 200 Calories
  457mg(10% DV)	293mg(6% DV)	1674mg(36% DV)

  Nutrition Facts for Cooked Broccoli (Boiled, Drained). (Source)
• 14. Artichokes (Cooked) + Add

  Potassiumper Cup Cooked	Potassiumper 100g	Potassiumper 200 Calories
  444mg(9% DV)	264mg(6% DV)	1173mg(25% DV)

  Nutrition Facts for Cooked Artichokes (Globe Or French). (Source)
• 15. Green Peas (Cooked) + Add

  Potassiumper Cup Cooked	Potassiumper 100g	Potassiumper 200 Calories
  434mg(9% DV)	271mg(6% DV)	645mg(14% DV)

  Nutrition Facts for Cooked Green Peas (Boiled, Drained). (Source)
• 16. Asparagus (Cooked) + Add

  Potassiumper Cup Cooked	Potassiumper 100g	Potassiumper 200 Calories
  403mg(9% DV)	224mg(5% DV)	2036mg(43% DV)

  Nutrition Facts for Cooked Asparagus (Boiled, Drained). (Source)
• 17. Sweet Corn (Cooked) + Add

  Potassiumper Cup Cooked	Potassiumper 100g	Potassiumper 200 Calories
  392mg(8% DV)	270mg(6% DV)	628mg(13% DV)

  Nutrition Facts for Raw Yellow Sweet Corn. (Source)
• 18. Rutabagas (Swedes, Neeps) (Cooked) + Add

  Potassiumper Cup Cooked	Potassiumper 100g	Potassiumper 200 Calories
  367mg(8% DV)	216mg(5% DV)	1440mg(31% DV)

  Nutrition Facts for Cooked Rutabagas (Neeps Swedes) (Boiled, Drained). (Source)
• 19. Fennel (Cooked) + Add

  Potassiumper Cup	Potassiumper 100g	Potassiumper 200 Calories
  360mg(8% DV)	414mg(9% DV)	2671mg(57% DV)

  Nutrition Facts for Raw Fennel Bulb. (Source)
• 20. Summer Squash (Cooked) + Add

  Potassiumper Cup Cooked	Potassiumper 100g	Potassiumper 200 Calories
  346mg(7% DV)	192mg(4% DV)	1920mg(41% DV)

  Nutrition Facts for Cooked Summer Squash (Boiled, Drained). (Source)

Next ➞

Less Common Potassium Rich Vegetables

Food	Serving	Potassium
1. Yams +	per cup	26% DV(1224mg)
2. Yautia +	per cup	17% DV(807mg)
3. Bamboo Shoots +	per cup cooked	14% DV(640mg)
4. Taro +	per cup cooked	14% DV(639mg)
5. Kohlrabi +	per cup cooked	12% DV(561mg)
6. Mustard Spinach +	per cup cooked	11% DV(513mg)
7. Jute Potherb (Molokhiya) +	per cup cooked	10% DV(479mg)
8. Celeriac +	per cup	10% DV(468mg)
9. Pea Sprouts +	per cup	10% DV(457mg)
10. Bittermelon +	per cup cooked	8% DV(396mg)

How much potassium do you need each day?

The daily value (%DV) for Potassium is 4700mg which is a general target intended for most people. Adequate intakes (%AI) take age and gender into account and range from 2000mg - 3400mg for most people.

Life Stage	AI
Infants
0-6 months old	400mg
7-12 months old	860mg
Children
1-3 years old	2000mg
4-8 years old	2300mg
Males
9-13 years old	2500mg
14-18 years old	3000mg
19+ years old	3400mg
Females
9-13 years old	2300mg
14-18 years old	2300mg
19+ years old	2600mg
Pregnancy
14-18 years old	2600mg
19+ years old	2900mg
Lactation
14-18 years old	2500mg
19-30 years old	2800mg

Source: National Library of Medicine Dietary Reference Intakes for Potassium

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• Foods High in Potassium
• Foods Low in Potassium
• Vegetables High in Potassium
• Fruits High in Potassium
• Vegetarian Foods High in Potassium
• Nuts High in Potassium
• Grains High in Potassium
• Beans High in Potassium
• Dairy High in Potassium
• Breakfast Cereals High in Potassium
• Fast Foods High in Potassium

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• High Potassium Foods
• High Potassium Fruits
• Nuts and Seeds High in Potassium
• High Sodium Foods
• High Magnesium Foods
• High Calcium Foods

Data Sources and References

1. Grimm PR, Coleman R, Delpire E, Welling PA. Potassium modulates electrolyte balance and blood pressure through effects on distal cell voltage and chloride J Am Soc Nephrol. 2017 Sep;28(9):2597-2606. doi: 10.1681/ASN.2016090948. Epub 2017 Apr 25. 28442491
2. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels

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