33 Vegetables High in Potassium - A Ranking from Highest to Lowest
Written by Daisy Whitbread, MScN
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, yams, garden cress, lima beans, spinach, swiss chard, potatoes, bamboo shoots, kale, sweet potatoes, and mushrooms. The current daily value (%DV) for potassium is 3.5 grams. Below is a list of vegetables high in potassium, for more, see the articles on high potassium foods, and high potassium fruits.
| Potassium in 100g | Per cup, pieces (144g) | Per 1/2 cup, pieces (72g) |
| 909mg (26% DV) | 1309mg (37% DV) | 654mg (19% DV) |
| Potassium in 100g | Per cup, cubes (150g) | Per cup cubes, cooked (136g) |
| 816mg (23% DV) | 1224mg (35% DV) | 911mg (26% DV) |
| Potassium in 100g | Per cup (50g) | Per sprig (1g) |
| 606mg (17% DV) | 303mg (9% DV) | 6mg (0% DV) |
| Potassium in 100g | Per cup (170g) | Per 1/2 cup (85g) |
| 570mg (16% DV) | 969mg (28% DV) | 485mg (14% DV) |
| Potassium in 100g | Per cup (30g) | Per cup, cooked (180g) |
| 558mg (16% DV) | 167mg (5% DV) | 839mg (24% DV) |
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| Potassium in 100g | Per cup, chopped (175g) | Per cup, raw (36g) |
| 549mg (16% DV) | 961mg (27% DV) | 136mg (4% DV) |
| Potassium in 100g | Per large potato (299g) | Per small potato (138g) |
| 535mg (15% DV) | 1600mg (46% DV) | 738mg (21% DV) |
| Potassium in 100g | Per cup (151g) | Per 1/2 cup (76g) |
| 533mg (15% DV) | 805mg (23% DV) | 405mg (12% DV) |
| Potassium in 100g | Per cup, pieces (16g) | Per cup chopped, cooked (130g) |
| 491mg (14% DV) | 79mg (2% DV) | 296mg (8% DV) |
| Potassium in 100g | Per large potato (180g) | Per small potato (60g) |
| 475mg (14% DV) | 855mg (24% DV) | 285mg (8% DV) |
| Potassium in 100g | Per cup, sliced (72g) | Per mushroom (20g) |
| 448mg (13% DV) | 323mg (9% DV) | 90mg (3% DV) |
| Potassium in 100g | Per cup, slices (150g) | Per (1/2) cup, slices (75g) |
| 429mg (12% DV) | 644mg (18% DV) | 322mg (9% DV) |
| Potassium in 100g | Per cup, sliced (87g) | Per bulb (234g) |
| 414mg (12% DV) | 360mg (10% DV) | 969mg (28% DV) |
| Potassium in 100g | Per cup (88g) | Per sprout (19g) |
| 398mg (11% DV) | 342mg (10% DV) | 74mg (2% DV) |
| Potassium in 100g | Per cup, slices (133g) | Per parsnip, cooked (160g) |
| 375mg (11% DV) | 499mg (14% DV) | 587mg (17% DV) |
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| Potassium in 100g | Per cup, shredded (170g) | Per (1/2) cup, shredded (85g) |
| 371mg (11% DV) | 631mg (18% DV) | 316mg (9% DV) |
| Potassium in 100g | Per large artichoke (162g) | Per medium artichoke (128g) |
| 370mg (11% DV) | 599mg (17% DV) | 474mg (14% DV) |
| Potassium in 100g | Per 1/2 cup (10g) | Per leaf (2g) |
| 369mg (11% DV) | 37mg (1% DV) | 7mg (0% DV) |
| Potassium in 100g | Per cup, cubes (116g) | Per cup cubes, cooked (205g) |
| 350mg (10% DV) | 406mg (12% DV) | 494mg (14% DV) |
| Potassium in 100g | Per serving (85g) | Per bunch (437g) |
| 343mg (10% DV) | 292mg (8% DV) | 1499mg (43% DV) |
| Potassium in 100g | Per cup, cubes (116g) | Per cup, cooked mashed (254g) |
| 340mg (10% DV) | 394mg (11% DV) | 564mg (16% DV) |
| Potassium in 100g | Per cup, chopped (34g) | Per 10 sprigs (25g) |
| 330mg (9% DV) | 112mg (3% DV) | 83mg (2% DV) |
| Potassium in 100g | Per cup (136g) | Per beet (82g) |
| 325mg (9% DV) | 442mg (13% DV) | 267mg (8% DV) |
| Potassium in 100g | Per cup (116g) | Per 1/2 cup (58g) |
| 323mg (9% DV) | 375mg (11% DV) | 188mg (6% DV) |
| Potassium in 100g | Per cup, chopped (128g) | Per carrot (61g) |
| 320mg (9% DV) | 410mg (12% DV) | 195mg (6% DV) |
| Potassium in 100g | Per cup, chopped (91g) | Per spear (31g) |
| 316mg (9% DV) | 288mg (8% DV) | 98mg (3% DV) |
| Potassium in 100g | Per 1/2 cup, chopped (25g) | Per head (513g) |
| 314mg (9% DV) | 79mg (2% DV) | 1611mg (46% DV) |
| Potassium in 100g | Per cup, cubes (140g) | Per Swede (386g) |
| 305mg (9% DV) | 427mg (12% DV) | 1177mg (34% DV) |
| Potassium in 100g | Per cup (156g) | Per 1/2 cup (78g) |
| 300mg (9% DV) | 468mg (13% DV) | 234mg (7% DV) |
| Potassium in 100g | Per cup, chopped (107g) | Per floret (13g) |
| 299mg (9% DV) | 320mg (9% DV) | 39mg (1% DV) |
Note: Boiling and draining cauliflower lowers its potassium level, making it more of a low potassium vegetable.
| Potassium in 100g | Per cup (100g) | Per 8 pods (95g) |
| 299mg (9% DV) | 299mg (9% DV) | 284mg (8% DV) |
Note: Boiling and draining okra lowers its potassium level, making it more of a low potassium vegetable.
| Potassium in 100g | Per cup, kernels (165g) | Per ear (125g) |
| 294mg (8% DV) | 585mg (14% DV) | 368mg (11% DV) |
| Potassium in 100g | Per cup, diced (150g) | Per 2 stalks (75g) |
| 284mg (8% DV) | 426mg (12% DV) | 213mg (6% DV) |
