Table of Contents

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

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
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 CookedPotassium per 100g
28% DV (1309mg)19% DV (909mg)
Source: Nutrition Facts for Cooked Beet Greens
Lima Beans

#2: Lima Beans

Potassium per Cup CookedPotassium per 100g
21% DV (969mg)12% DV (570mg)
Source: Nutrition Facts for Cooked Lima Beans
Swiss Chard

#3: Swiss Chard

Potassium per Cup CookedPotassium per 100g
20% DV (961mg)12% DV (549mg)
Source: Nutrition Facts for Cooked Swiss Chard
Potatoes

#4: Potatoes

Potassium in a Medium PotatoPotassium per 100g
20% DV (926mg)11% DV (535mg)
Source: Nutrition Facts for Baked Potatoes (With Skin)
An acorn squash

#5: Acorn Squash

Potassium per Cup CookedPotassium per 100g
19% DV (896mg)9% DV (437mg)
Source: Nutrition Facts for Baked 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.
A Bowl of Spinach

#6: Spinach

Potassium per Cup CookedPotassium per 100g
18% DV (839mg)10% DV (466mg)
Source: Nutrition Facts for Cooked Spinach
Bok Choy

#7: Pak-Choi (Bok Choy)

Potassium per Cup CookedPotassium per 100g
13% DV (631mg)8% DV (371mg)
Source: Nutrition Facts for Pak-choi (Bok Choy) (Cooked)
Mushrooms

#8: White Button Mushrooms

Potassium per Cup CookedPotassium per 100g
12% DV (555mg)8% DV (356mg)
Source: Nutrition Facts for Cooked White Button Mushrooms

Other Mushrooms High in Potassium (%DV per cup)

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

#9: Sweet Potatoes

Potassium per Cup MashedPotassium per 100g
11% DV (536mg)4% DV (210mg)
Source: Nutrition Facts for Mashed Sweet Potatoes
Tomatoes

#10: Tomato

Potassium per Cup CookedPotassium per 100g
11% DV (523mg)5% DV (218mg)
Source: Nutrition Facts for Cooked Tomatoes
Brussels Sprouts

#11: Brussels Sprouts

Potassium per Cup CookedPotassium per 100g
11% DV (495mg)7% DV (317mg)
Source: Nutrition Facts for Brussels Sprouts (Cooked)
Zucchini

#12: Zucchini

Potassium per Cup CookedPotassium per 100g
10% DV (475mg)6% DV (264mg)
Source: Nutrition Facts for Cooked Zucchini
Broccoli Stalk

#13: Broccoli

Potassium per Cup CookedPotassium per 100g
10% DV (457mg)6% DV (293mg)
Source: Nutrition Facts for Broccoli (Cooked)
Artichokes

#14: Artichokes

Potassium per Cup CookedPotassium per 100g
9% DV (444mg)6% DV (264mg)
Source: Nutrition Facts for Cooked Artichokes (Globe Or French)
Green Peas

#15: Green Peas

Potassium per Cup CookedPotassium per 100g
9% DV (434mg)6% DV (271mg)
Source: Nutrition Facts for Cooked Green Peas
Asparagus

#16: Asparagus

Potassium per Cup CookedPotassium per 100g
9% DV (403mg)5% DV (224mg)
Source: Nutrition Facts for Asparagus (Cooked)
Yellow Sweet Corn

#17: Sweet Corn

Potassium per Cup CookedPotassium per 100g
8% DV (392mg)6% DV (270mg)
Source: Nutrition Facts for Yellow Sweet Corn
Rutabagas

#18: Rutabagas (Swedes, Neeps)

Potassium per Cup CookedPotassium per 100g
8% DV (367mg)5% DV (216mg)
Source: Nutrition Facts for Cooked Rutabagas (Neeps, Swedes)
Fennel Stalks

#19: Fennel

Potassium per CupPotassium per 100g
8% DV (360mg)9% DV (414mg)
Source: Nutrition Facts for Fennel
Yellow Summer Squash

#20: Summer Squash

Potassium per Cup CookedPotassium per 100g
7% DV (346mg)4% DV (192mg)
Source: Nutrition Facts for Cooked Summer Squash

See All 200 Vegetables High in Potassium

Feedback || Subscribe

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)

Click to View Comments


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.
Feedback || Subscribe