20 Vegetables High in Potassium - A Ranking from Highest to Lowest

Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body.

A deficiency in potassium causes fatigue, irritability, and hypertension (increased blood pressure).

Overdose of potassium from natural sources is nearly impossible, however, it is possible to consume too much potassium via potassium salts which can lead to nausea, vomiting, and even cardiac arrest.

For those with chronic kidney disease (CKD) who need to lower their potassium, this list can serve as a guide on what vegetables to eat or avoid depending on your own restrictions. Most people with CKD should not consume more than 200mg of potassium per serving, or 2000mg per day. This article can only be used as a guide, but the amount of potassium you eat each day should be set by your care provider. See also our list of low potassium vegetables for more ideas.

Vegetables high in potassium include beet greens, lima beans, swiss chard, potatoes, acorn squash, spinach, boy choy, mushrooms, tomatoes, and, sweet potatoes. The current daily value (%DV) for potassium is 4700mg, recently increased from 3,500mg by the FDA.

Below is a list of vegetables high in potassium, for more, see the articles on high potassium foods, and high potassium fruits.

You can also use the nutrient ranking tool to see the full list of 200 vegetables high in potassium, and sort by highest or lowest.

High Potassium Vegetables

1 Beet Greens

• 28% DV (1309mg) potassium per cup cooked
• Calories: 39 | Weight: 144g (5.1oz)

Nutrition Facts for Cooked Beet Greens.

2 Lima Beans

• 21% DV (969mg) potassium per cup cooked
• Calories: 209 | Weight: 170g (6oz)

Nutrition Facts for Cooked Lima Beans.

3 Swiss Chard

• 20% DV (961mg) potassium per cup cooked
• Calories: 35 | Weight: 175g (6.2oz)

Nutrition Facts for Cooked Swiss Chard.

4 Potatoes

• 20% DV (926mg) potassium in a medium potato
• Calories: 161 | Weight: 173g (6.1oz)

Nutrition Facts for Baked Potatoes (with Skin).

5 Acorn Squash

• 19% DV (896mg) potassium per cup cooked
• Calories: 115 | Weight: 205g (7.2oz)

Butternut Squash contains 17% DV of potassium per cup cooked.
Pumpkin contains 16% DV per cup cooked and mashed.
The average cooked winter squash contains 14% DV of potassium per cup cooked.

Nutrition Facts for Baked Acorn Squash.

6 Spinach

• 18% DV (839mg) potassium per cup cooked
• Calories: 41 | Weight: 180g (6.3oz)

Nutrition Facts for Cooked Spinach.

7 Pak-Choi (Bok Choy)

• 13% DV (631mg) potassium per cup cooked
• Calories: 20 | Weight: 170g (6oz)

Nutrition Facts for Pak-choi (bok Choy) (cooked).

8 White Button Mushrooms

• 12% DV (555mg) potassium per cup cooked
• Calories: 44 | Weight: 156g (5.5oz)

Other Mushrooms High in Potassium (%DV per cup)

Crimini (11% DV), Portabella (9%), Chantarelle (8%), Morel (8%), and Shiitake (5%).

Nutrition Facts for Cooked White Button Mushrooms.

9 Sweet Potatoes

• 11% DV (536mg) potassium per cup mashed
• Calories: 258 | Weight: 255g (9oz)

Nutrition Facts for Mashed Sweet Potatoes.

10 Tomato

• 11% DV (523mg) potassium per cup cooked
• Calories: 43 | Weight: 240g (8.5oz)

Nutrition Facts for Cooked Tomatoes.

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11 Brussels Sprouts

• 11% DV (495mg) potassium per cup cooked
• Calories: 56 | Weight: 156g (5.5oz)

Nutrition Facts for Brussels Sprouts (cooked).

12 Zucchini

• 10% DV (475mg) potassium per cup cooked
• Calories: 27 | Weight: 180g (6.3oz)

Nutrition Facts for Cooked Zucchini.

13 Broccoli

• 10% DV (457mg) potassium per cup cooked
• Calories: 55 | Weight: 156g (5.5oz)

Nutrition Facts for Broccoli (cooked).

14 Artichokes

• 9% DV (444mg) potassium per cup cooked
• Calories: 76 | Weight: 168g (5.9oz)

Nutrition Facts for Cooked Artichokes (globe Or French).

15 Green Peas

• 9% DV (434mg) potassium per cup cooked
• Calories: 134 | Weight: 160g (5.6oz)

Nutrition Facts for Cooked Green Peas.

16 Asparagus

• 9% DV (403mg) potassium per cup cooked
• Calories: 40 | Weight: 180g (6.3oz)

Nutrition Facts for Asparagus (cooked).

17 Sweet Corn

• 8% DV (392mg) potassium per cup cooked
• Calories: 125 | Weight: 145g (5.1oz)

Nutrition Facts for Yellow Corn Sweet.

18 Rutabagas (Swedes, Neeps)

• 8% DV (367mg) potassium per cup cooked
• Calories: 51 | Weight: 170g (6oz)

Nutrition Facts for Cooked Rutabagas (neeps, Swedes).

19 Fennel

• 8% DV (360mg) potassium per cup
• Calories: 27 | Weight: 87g (3.1oz)

Nutrition Facts for Fennel.

20 Summer Squash

• 7% DV (346mg) potassium per cup cooked
• Calories: 36 | Weight: 180g (6.3oz)

Nutrition Facts for Cooked Summer Squash.

See All 200 Vegetables High in Potassium