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

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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, bok choy, mushrooms, tomatoes, and, sweet potatoes. The current daily value (DV) for potassium is 4700mg, recently increased from 3500mg 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 Greens1 Beet Greens
Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
1309mg
(28% DV)
909mg
(19% DV)
6733mg
(143% DV)
Lima Beans2 Lima Beans
Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
969mg
(21% DV)
570mg
(12% DV)
927mg
(20% DV)
Swiss Chard3 Swiss Chard
Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
961mg
(20% DV)
549mg
(12% DV)
5490mg
(117% DV)
Potatoes4 Potatoes
Potassium
in a Medium Potato
Potassium
per 100g
Potassium
per 200 Calories
926mg
(20% DV)
535mg
(11% DV)
1151mg
(24% DV)
An acorn squash5 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

A Bowl of Spinach6 Spinach
Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
839mg
(18% DV)
466mg
(10% DV)
4052mg
(86% DV)
Bok Choy7 Pak-Choi (Bok Choy)
Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
631mg
(13% DV)
371mg
(8% DV)
6183mg
(132% DV)
Mushrooms8 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
Sweet Potatoes9 Sweet Potatoes
Potassium
per Cup Mashed
Potassium
per 100g
Potassium
per 200 Calories
536mg
(11% DV)
210mg
(4% DV)
416mg
(9% DV)
Tomatoes10 Tomato
Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
523mg
(11% DV)
218mg
(5% DV)
2422mg
(52% DV)
Brussels Sprouts11 Brussels Sprouts
Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
495mg
(11% DV)
317mg
(7% DV)
1761mg
(37% DV)
Zucchini12 Zucchini
Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
475mg
(10% DV)
264mg
(6% DV)
3520mg
(75% DV)
Broccoli Stalk13 Broccoli
Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
457mg
(10% DV)
293mg
(6% DV)
1674mg
(36% DV)
Artichokes14 Artichokes
Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
444mg
(9% DV)
264mg
(6% DV)
1173mg
(25% DV)
Green Peas15 Green Peas
Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
434mg
(9% DV)
271mg
(6% DV)
645mg
(14% DV)
Asparagus16 Asparagus
Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
403mg
(9% DV)
224mg
(5% DV)
2036mg
(43% DV)
Yellow Sweet Corn17 Sweet Corn
Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
392mg
(8% DV)
270mg
(6% DV)
628mg
(13% DV)
Rutabagas18 Rutabagas (Swedes, Neeps)
Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
367mg
(8% DV)
216mg
(5% DV)
1440mg
(31% DV)
Fennel Stalks19 Fennel
Potassium
per Cup
Potassium
per 100g
Potassium
per 200 Calories
360mg
(8% DV)
414mg
(9% DV)
2671mg
(57% DV)
Yellow Summer Squash20 Summer Squash
Potassium
per Cup Cooked
Potassium
per 100g
Potassium
per 200 Calories
346mg
(7% DV)
192mg
(4% DV)
1920mg
(41% DV)

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)

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that's found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
  • Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It's more specific than the daily value, and varies by age and gender. The RDA is set by the US National Institutes of Health.
  • Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
  • Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.

See the Guide to Recommended Daily Intakes for more information.

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Use the ranking tool links below to select foods and create your own food list to share or print.


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

Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central
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