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

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

Beet Greens

#1: Beet Greens

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

#2: Lima Beans

Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
969mg
(21% DV)
570mg
(12% DV)
927mg
(20% DV)
Swiss Chard

#3: Swiss Chard

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

#4: Potatoes

Potassium
in a Medium Potato
Potassium
per 100g
Potassium
per 200 Calories
926mg
(20% DV)
535mg
(11% DV)
1151mg
(24% DV)
An acorn squash

#5: Acorn Squash

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

A Bowl of Spinach

#6: Spinach

Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
839mg
(18% DV)
466mg
(10% DV)
4052mg
(86% DV)
Bok Choy

#7: Pak-Choi (Bok Choy)

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

#8: White Button Mushrooms

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

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
Sweet Potatoes

#9: Sweet Potatoes

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

#10: Tomato

Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
523mg
(11% DV)
218mg
(5% DV)
2422mg
(52% DV)
Brussels Sprouts

#11: Brussels Sprouts

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

#12: Zucchini

Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
475mg
(10% DV)
264mg
(6% DV)
3520mg
(75% DV)
Broccoli Stalk

#13: Broccoli

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

#14: Artichokes

Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
444mg
(9% DV)
264mg
(6% DV)
1173mg
(25% DV)
Green Peas

#15: Green Peas

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

#16: Asparagus

Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
403mg
(9% DV)
224mg
(5% DV)
2036mg
(43% DV)
Yellow Sweet Corn

#17: Sweet Corn

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

#18: Rutabagas (Swedes, Neeps)

Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
367mg
(8% DV)
216mg
(5% DV)
1440mg
(31% DV)
Fennel Stalks

#19: Fennel

Potassium
per Cup
Potassium
per 100g
Potassium
per 200 Calories
360mg
(8% DV)
414mg
(9% DV)
2671mg
(57% DV)
Yellow Summer Squash

#20: Summer Squash

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

See All 200 Vegetables High in Potassium

Less Common Potassium Rich Vegetables

FoodServingPotassium
#1 Yamsper cup26% DV
(1224mg)
#2 Yautiaper cup17% DV
(807mg)
#3 Bamboo Shootsper cup cooked14% DV
(640mg)
#4 Taroper cup cooked14% DV
(639mg)
#5 Kohlrabiper cup cooked12% DV
(561mg)
#6 Mustard Spinachper cup cooked11% DV
(513mg)
#7 Jute Potherb (Molokhiya) per cup cooked10% DV
(479mg)
#8 Celeriacper cup10% DV
(468mg)
#9 Pea Sproutsper cup10% DV
(457mg)
#10 Bittermelonper cup cooked8% DV
(396mg)

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.


View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central

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