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

Written by Daisy Whitbread, MScN
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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.

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High Potassium Vegetables

1 Beet Greens
Beet Greens
2 Lima Beans
Lima Beans
3 Swiss Chard
Swiss Chard
4 Potatoes
5 Acorn Squash
An acorn squash
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.
6 Spinach
A Bowl of Spinach
7 Pak-Choi (Bok Choy)
Bok Choy
8 White Button Mushrooms

Other Mushrooms High in Potassium (%DV per cup)

Crimini (11% DV), Portabella (9%), Chantarelle (8%), Morel (8%), and Shiitake (5%).
9 Sweet Potatoes
Sweet Potatoes
10 Tomato
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11 Brussels Sprouts
Brussels Sprouts
12 Zucchini
13 Broccoli
Broccoli Stalk
14 Artichokes
15 Green Peas
Green Peas
16 Asparagus
17 Sweet Corn
Yellow Sweet Corn
18 Rutabagas (Swedes, Neeps)
19 Fennel
Fennel Stalks
20 Summer Squash
Yellow Summer Squash

See All 200 Vegetables High in Potassium

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

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

Data Sources and References

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