Top 20 Vegetables High in Potassium

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BSc (Hons) MSc DipION
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Dr. Patricia Shelton
Evidence Based. References sourced from PubMed.
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Top 20 Vegetables High in Potassium

Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. It plays a critical role in the transmission of electrical impulses in the heart, muscles, and nervous system. (1)

A deficiency in potassium causes fatigue, irritability, and hypertension (increased blood pressure). (1)

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. (2)

Below is a list of vegetables high in potassium, for more, see the articles on high potassium foods, and high potassium fruits.

Less Common Potassium Rich Vegetables

1. Yams per cup 26% DV
2. Yautia per cup 17% DV
3. Bamboo Shoots per cup cooked 14% DV
4. Taro per cup cooked 14% DV
5. Kohlrabi per cup cooked 12% DV
6. Mustard Spinach per cup cooked 11% DV
7. Jute Potherb (Molokhiya) per cup cooked 10% DV
8. Celeriac per cup 10% DV
9. Pea Sprouts per cup 10% DV
10. Bittermelon per cup cooked 8% DV

How much potassium do you need each day?

The daily value (%DV) for Potassium is 4700mg which is a general target intended for most people. Adequate intakes (%AI) take age and gender into account and range from 2000mg - 3400mg for most people.

Life StageAI
0-6 months old400mg
7-12 months old860mg
1-3 years old2000mg
4-8 years old2300mg
9-13 years old2500mg
14-18 years old3000mg
19+ years old3400mg
9-13 years old2300mg
14-18 years old2300mg
19+ years old2600mg
14-18 years old2600mg
19+ years old2900mg
14-18 years old2500mg
19-30 years old2800mg

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Data Sources and References

  1. Grimm PR, Coleman R, Delpire E, Welling PA. Potassium modulates electrolyte balance and blood pressure through effects on distal cell voltage and chloride J Am Soc Nephrol. 2017 Sep;28(9):2597-2606. doi: 10.1681/ASN.2016090948. Epub 2017 Apr 25. 28442491
  2. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
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