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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 Cooked
Potassium
per 100g
Potassium
per 200 Calories
1309mg
(28% DV)
909mg
(19% DV)
6733mg
(143% DV)
Source: Nutrition Facts for Cooked Beet Greens
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)
Source: Nutrition Facts for Cooked Lima Beans
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)
Source: Nutrition Facts for Cooked Swiss Chard
Potatoes

#4: Potatoes

Potassium
in a Medium Potato
Potassium
per 100g
Potassium
per 200 Calories
926mg
(20% DV)
535mg
(11% DV)
1151mg
(24% DV)
Source: Nutrition Facts for Baked Potatoes (With Skin)
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)
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 Cooked
Potassium
per 100g
Potassium
per 200 Calories
839mg
(18% DV)
466mg
(10% DV)
4052mg
(86% DV)
Source: Nutrition Facts for Cooked Spinach
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)
Source: Nutrition Facts for Pak-choi (Bok Choy) (Cooked)
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)
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 Mashed
Potassium
per 100g
Potassium
per 200 Calories
536mg
(11% DV)
210mg
(4% DV)
416mg
(9% DV)
Source: Nutrition Facts for Mashed Sweet Potatoes
Tomatoes

#10: Tomato

Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
523mg
(11% DV)
218mg
(5% DV)
2422mg
(52% DV)
Source: Nutrition Facts for Cooked Tomatoes
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)
Source: Nutrition Facts for Brussels Sprouts (Cooked)
Zucchini

#12: Zucchini

Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
475mg
(10% DV)
264mg
(6% DV)
3520mg
(75% DV)
Source: Nutrition Facts for Cooked Zucchini
Broccoli Stalk

#13: Broccoli

Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
457mg
(10% DV)
293mg
(6% DV)
1674mg
(36% DV)
Source: Nutrition Facts for Broccoli (Cooked)
Artichokes

#14: Artichokes

Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
444mg
(9% DV)
264mg
(6% DV)
1173mg
(25% DV)
Source: Nutrition Facts for Cooked Artichokes (Globe Or French)
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)
Source: Nutrition Facts for Cooked Green Peas
Asparagus

#16: Asparagus

Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
403mg
(9% DV)
224mg
(5% DV)
2036mg
(43% DV)
Source: Nutrition Facts for Asparagus (Cooked)
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)
Source: Nutrition Facts for Yellow Sweet Corn
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)
Source: Nutrition Facts for Cooked Rutabagas (Neeps, Swedes)
Fennel Stalks

#19: Fennel

Potassium
per Cup
Potassium
per 100g
Potassium
per 200 Calories
360mg
(8% DV)
414mg
(9% DV)
2671mg
(57% DV)
Source: Nutrition Facts for Fennel
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)
Source: Nutrition Facts for Cooked Summer Squash

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)

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Data Sources and References

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