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

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

Beet Greens 1 Beet Greens
  • 28% DV (1309mg) potassium per cup cooked
  • Calories: 39 | Weight: 144g (5.1oz)
Lima Beans 2 Lima Beans
  • 21% DV (969mg) potassium per cup cooked
  • Calories: 209 | Weight: 170g (6oz)
Swiss Chard 3 Swiss Chard
  • 20% DV (961mg) potassium per cup cooked
  • Calories: 35 | Weight: 175g (6.2oz)
Potatoes 4 Potatoes
  • 20% DV (926mg) potassium in a medium potato
  • Calories: 161 | Weight: 173g (6.1oz)
An acorn squash 5 Acorn Squash
  • 19% DV (896mg) potassium per cup cooked
  • Calories: 115 | Weight: 205g (7.2oz)
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.

Nutrition Facts for Baked Acorn Squash.
A Bowl of Spinach 6 Spinach
  • 18% DV (839mg) potassium per cup cooked
  • Calories: 41 | Weight: 180g (6.3oz)
Bok Choy 7 Pak-Choi (Bok Choy)
  • 13% DV (631mg) potassium per cup cooked
  • Calories: 20 | Weight: 170g (6oz)
Mushrooms 8 White Button Mushrooms
  • 12% DV (555mg) potassium per cup cooked
  • Calories: 44 | Weight: 156g (5.5oz)

Other Mushrooms High in Potassium (%DV per cup)

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

Nutrition Facts for Cooked White Button Mushrooms.
Sweet Potatoes 9 Sweet Potatoes
  • 11% DV (536mg) potassium per cup mashed
  • Calories: 258 | Weight: 255g (9oz)
Tomatoes 10 Tomato
  • 11% DV (523mg) potassium per cup cooked
  • Calories: 43 | Weight: 240g (8.5oz)
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Brussels Sprouts 11 Brussels Sprouts
  • 11% DV (495mg) potassium per cup cooked
  • Calories: 56 | Weight: 156g (5.5oz)
Zucchini 12 Zucchini
  • 10% DV (475mg) potassium per cup cooked
  • Calories: 27 | Weight: 180g (6.3oz)
Broccoli Stalk 13 Broccoli
  • 10% DV (457mg) potassium per cup cooked
  • Calories: 55 | Weight: 156g (5.5oz)
Artichokes 14 Artichokes
  • 9% DV (444mg) potassium per cup cooked
  • Calories: 76 | Weight: 168g (5.9oz)
Green Peas 15 Green Peas
  • 9% DV (434mg) potassium per cup cooked
  • Calories: 134 | Weight: 160g (5.6oz)
Asparagus 16 Asparagus
  • 9% DV (403mg) potassium per cup cooked
  • Calories: 40 | Weight: 180g (6.3oz)
Yellow Sweet Corn 17 Sweet Corn
  • 8% DV (392mg) potassium per cup cooked
  • Calories: 125 | Weight: 145g (5.1oz)
Rutabagas 18 Rutabagas (Swedes, Neeps)
  • 8% DV (367mg) potassium per cup cooked
  • Calories: 51 | Weight: 170g (6oz)
Fennel Stalks 19 Fennel
  • 8% DV (360mg) potassium per cup
  • Calories: 27 | Weight: 87g (3.1oz)
Yellow Summer Squash 20 Summer Squash
  • 7% DV (346mg) potassium per cup cooked
  • Calories: 36 | Weight: 180g (6.3oz)

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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