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 3500mg.

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.


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High Potassium Vegetables

Beet Greens 1 Beet Greens
  • 37% DV (1309mg) potassium per cup cooked
  • 192% DV (6733mg) per 200 calorie serving
  • 26% DV (909mg) per 100 grams (3.5 oz)
Lima Beans 2 Lima Beans
  • 28% DV (969mg) potassium per cup cooked
  • 26% DV (927mg) per 200 calorie serving
  • 16% DV (570mg) per 100 grams (3.5 oz)
Swiss Chard 3 Swiss Chard
  • 27% DV (961mg) potassium per cup cooked
  • 157% DV (5490mg) per 200 calorie serving
  • 16% DV (549mg) per 100 grams (3.5 oz)
Potatoes 4 Potatoes
  • 26% DV (926mg) potassium in a medium potato
  • 33% DV (1151mg) per 200 calorie serving
  • 15% DV (535mg) per 100 grams (3.5 oz)
An acorn squash 5 Acorn Squash
  • 26% DV (896mg) potassium per cup cooked
  • 45% DV (1561mg) per 200 calorie serving
  • 12% DV (437mg) per 100 grams (3.5 oz)
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.
A Bowl of Spinach 6 Spinach
  • 24% DV (839mg) potassium per cup cooked
  • 116% DV (4052mg) per 200 calorie serving
  • 13% DV (466mg) per 100 grams (3.5 oz)
Bok Choy 7 Pak-Choi (Bok Choy)
  • 18% DV (631mg) potassium per cup
  • 177% DV (6183mg) per 200 calorie serving
  • 11% DV (371mg) per 100 grams (3.5 oz)
Mushrooms 8 White Button Mushrooms
  • 16% DV (555mg) potassium per cup cooked
  • 73% DV (2543mg) per 200 calorie serving
  • 10% DV (356mg) per 100 grams (3.5 oz)

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.
Sweet Potatoes 9 Sweet Potatoes
  • 15% DV (536mg) potassium per cup mashed
  • 12% DV (416mg) per 200 calorie serving
  • 6% DV (210mg) per 100 grams (3.5 oz)
Tomatoes 10 Tomato
  • 15% DV (523mg) potassium per cup
  • 69% DV (2422mg) per 200 calorie serving
  • 6% DV (218mg) per 100 grams (3.5 oz)
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Brussels Sprouts 11 Brussels Sprouts
  • 14% DV (495mg) potassium per cup cooked
  • 50% DV (1761mg) per 200 calorie serving
  • 9% DV (317mg) per 100 grams (3.5 oz)
Zucchini 12 Zucchini
  • 14% DV (475mg) potassium per cup cooked
  • 101% DV (3520mg) per 200 calorie serving
  • 8% DV (264mg) per 100 grams (3.5 oz)
Broccoli Stalk 13 Broccoli
  • 13% DV (457mg) potassium per cup cooked
  • 48% DV (1674mg) per 200 calorie serving
  • 8% DV (293mg) per 100 grams (3.5 oz)
Artichokes 14 Artichokes
  • 13% DV (444mg) potassium per cup cooked
  • 34% DV (1173mg) per 200 calorie serving
  • 8% DV (264mg) per 100 grams (3.5 oz)
Green Peas 15 Green Peas
  • 12% DV (434mg) potassium per cup cooked
  • 18% DV (645mg) per 200 calorie serving
  • 8% DV (271mg) per 100 grams (3.5 oz)
Asparagus 16 Asparagus
  • 12% DV (403mg) potassium per cup cooked
  • 58% DV (2036mg) per 200 calorie serving
  • 6% DV (224mg) per 100 grams (3.5 oz)
Yellow Sweet Corn 17 Sweet Corn
  • 11% DV (392mg) potassium per cup cooked
  • 18% DV (628mg) per 200 calorie serving
  • 8% DV (270mg) per 100 grams (3.5 oz)
Rutabagas 18 Rutabagas (Swedes, Neeps)
  • 10% DV (367mg) potassium per cup cooked
  • 41% DV (1440mg) per 200 calorie serving
  • 6% DV (216mg) per 100 grams (3.5 oz)
Fennel Stalks 19 Fennel
  • 10% DV (360mg) potassium per cup
  • 76% DV (2671mg) per 200 calorie serving
  • 12% DV (414mg) per 100 grams (3.5 oz)
Yellow Summer Squash 20 Summer Squash
  • 10% DV (346mg) potassium per cup cooked
  • 55% DV (1920mg) per 200 calorie serving
  • 5% DV (192mg) per 100 grams (3.5 oz)

See All 200 Vegetables High in Potassium

Less Common Potassium Rich Vegetables

#1 Yams 35% DV (1224mg) in per cup
#2 Yautia 23% DV (807mg) in per cup
#3 Bamboo Shoots 18% DV (640mg) in per cup cooked
#4 Taro 18% DV (639mg) in per cup cooked
#5 Kohlrabi 16% DV (561mg) in per cup cooked
#6 Mustard Spinach 15% DV (513mg) in per cup cooked
#7 Jute Potherb (Molokhiya) 14% DV (479mg) in per cup cooked
#8 Celeriac 13% DV (468mg) in per cup
#9 Pea Sprouts 13% DV (457mg) in per cup
#10 Bittermelon 11% DV (396mg) in per cup cooked

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.