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

#1: Beet Greens
Potassium per Cup Cooked | Potassium per 100g | Potassium per 200 Calories |
---|---|---|
1309mg (28% DV) | 909mg (19% DV) | 6733mg (143% DV) |

#2: Lima Beans
Potassium per Cup Cooked | Potassium per 100g | Potassium per 200 Calories |
---|---|---|
969mg (21% DV) | 570mg (12% DV) | 927mg (20% DV) |

#3: Swiss Chard
Potassium per Cup Cooked | Potassium per 100g | Potassium per 200 Calories |
---|---|---|
961mg (20% DV) | 549mg (12% DV) | 5490mg (117% DV) |

#4: Potatoes
Potassium in a Medium Potato | Potassium per 100g | Potassium per 200 Calories |
---|---|---|
926mg (20% DV) | 535mg (11% DV) | 1151mg (24% DV) |

#5: Acorn Squash
Potassium per Cup Cooked | Potassium per 100g | Potassium per 200 Calories |
---|---|---|
896mg (19% DV) | 437mg (9% DV) | 1561mg (33% DV) |
- 19% DV per cup of baked acorn squash (cubed)
- 12% DV per cup of mashed pumpkin
- 12% DV per cup of boiled butternut squash (cubed)
The average cooked winter squash contains 11% DV of potassium per cup cooked

#6: Spinach
Potassium per Cup Cooked | Potassium per 100g | Potassium per 200 Calories |
---|---|---|
839mg (18% DV) | 466mg (10% DV) | 4052mg (86% DV) |

#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) |

#8: White Button Mushrooms
Potassium per Cup Cooked | Potassium per 100g | Potassium per 200 Calories |
---|---|---|
555mg (12% DV) | 356mg (8% DV) | 2543mg (54% DV) |
Other Mushrooms High in Potassium
- 8% DV per cup of cremini mushrooms
- 7% DV per cup of portobello mushrooms
- 6% DV per cup of chantarelle mushrooms
- 6% DV per cup of morel mushrooms
- 4% DV per cup of shiitake mushrooms

#9: Sweet Potatoes
Potassium per Cup Mashed | Potassium per 100g | Potassium per 200 Calories |
---|---|---|
536mg (11% DV) | 210mg (4% DV) | 416mg (9% DV) |

#10: Tomato
Potassium per Cup Cooked | Potassium per 100g | Potassium per 200 Calories |
---|---|---|
523mg (11% DV) | 218mg (5% DV) | 2422mg (52% DV) |

#11: Brussels Sprouts
Potassium per Cup Cooked | Potassium per 100g | Potassium per 200 Calories |
---|---|---|
495mg (11% DV) | 317mg (7% DV) | 1761mg (37% DV) |

#12: Zucchini
Potassium per Cup Cooked | Potassium per 100g | Potassium per 200 Calories |
---|---|---|
475mg (10% DV) | 264mg (6% DV) | 3520mg (75% DV) |

#13: Broccoli
Potassium per Cup Cooked | Potassium per 100g | Potassium per 200 Calories |
---|---|---|
457mg (10% DV) | 293mg (6% DV) | 1674mg (36% DV) |

#14: Artichokes
Potassium per Cup Cooked | Potassium per 100g | Potassium per 200 Calories |
---|---|---|
444mg (9% DV) | 264mg (6% DV) | 1173mg (25% DV) |

#15: Green Peas
Potassium per Cup Cooked | Potassium per 100g | Potassium per 200 Calories |
---|---|---|
434mg (9% DV) | 271mg (6% DV) | 645mg (14% DV) |

#16: Asparagus
Potassium per Cup Cooked | Potassium per 100g | Potassium per 200 Calories |
---|---|---|
403mg (9% DV) | 224mg (5% DV) | 2036mg (43% DV) |

#17: Sweet Corn
Potassium per Cup Cooked | Potassium per 100g | Potassium per 200 Calories |
---|---|---|
392mg (8% DV) | 270mg (6% DV) | 628mg (13% DV) |

#18: Rutabagas (Swedes, Neeps)
Potassium per Cup Cooked | Potassium per 100g | Potassium per 200 Calories |
---|---|---|
367mg (8% DV) | 216mg (5% DV) | 1440mg (31% DV) |

#19: Fennel
Potassium per Cup | Potassium per 100g | Potassium per 200 Calories |
---|---|---|
360mg (8% DV) | 414mg (9% DV) | 2671mg (57% DV) |

#20: Summer Squash
Potassium per Cup Cooked | Potassium per 100g | Potassium per 200 Calories |
---|---|---|
346mg (7% DV) | 192mg (4% DV) | 1920mg (41% DV) |
See All 200 Vegetables High in Potassium

Less Common Potassium Rich Vegetables
Food | Serving | Potassium |
---|---|---|
#1 Yams | per cup | 26% DV (1224mg) |
#2 Yautia | per cup | 17% DV (807mg) |
#3 Bamboo Shoots | per cup cooked | 14% DV (640mg) |
#4 Taro | per cup cooked | 14% DV (639mg) |
#5 Kohlrabi | per cup cooked | 12% DV (561mg) |
#6 Mustard Spinach | per cup cooked | 11% DV (513mg) |
#7 Jute Potherb (Molokhiya) | per cup cooked | 10% DV (479mg) |
#8 Celeriac | per cup | 10% DV (468mg) |
#9 Pea Sprouts | per cup | 10% DV (457mg) |
#10 Bittermelon | per cup cooked | 8% DV (396mg) |
From the Nutrient Ranking Tool
- Foods High in Potassium
- Foods Low in Potassium
- Vegetables High in Potassium
- Fruits High in Potassium
- Vegetarian Foods High in Potassium
- Nuts High in Potassium
- Grains High in Potassium
- Beans High in Potassium
- Dairy High in Potassium
- Breakfast Cereals High in Potassium
- Fast Foods High in Potassium
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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