Top 20 Vegetables High in Potassium

Written by Daisy Whitbread
BSc (Hons) MSc DipION

Medically Reviewed by
Dr. Patricia Shelton

Evidence Based. References sourced from PubMed. Powered by USDA Nutrition Data.

Last Updated: November 10, 2024

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.

Table of Contents

Introduction
High Potassium Vegetables
Less Common Potassium Rich Vegetables
Potassium Daily Targets
Lists By Food Group
References

High Potassium Vegetables

1. Beet Greens (Cooked) + Add
Potassium
per Cup Cooked Potassium
per 100g Potassium
per 200 Calories
1309mg
(28% DV) 909mg
(19% DV) 6733mg
(143% DV)

Nutrition Facts for Cooked Beet Greens (Boiled, Drained). (Source)
2. Lima Beans (Cooked) + Add
Potassium
per Cup Cooked Potassium
per 100g Potassium
per 200 Calories
969mg
(21% DV) 570mg
(12% DV) 927mg
(20% DV)

Nutrition Facts for Cooked Lima Beans (Boiled, Drained). (Source)
3. Swiss Chard (Cooked) + Add
Potassium
per Cup Cooked Potassium
per 100g Potassium
per 200 Calories
961mg
(20% DV) 549mg
(12% DV) 5490mg
(117% DV)

Nutrition Facts for Cooked Swiss Chard (Boiled, Drained). (Source)
4. Baked Potatoes (With Skin) + Add
Potassium
in a Medium Potato Potassium
per 100g Potassium
per 200 Calories
926mg
(20% DV) 535mg
(11% DV) 1151mg
(24% DV)

Nutrition Facts for Baked Potatoes (With Skin). (Source)

A 173 gram baked potato without skin provides 676mg (14% DV of potassium). See the complete nutrition comparison of baked potatoes with skin vs no skin.
5. Baked Acorn Squash + Add
Potassium
per Cup Cooked Potassium
per 100g Potassium
per 200 Calories
896mg
(19% DV) 437mg
(9% DV) 1561mg
(33% DV)

Nutrition Facts for Baked Acorn Squash. (Source)
- 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 (Cooked) + Add
Potassium
per Cup Cooked Potassium
per 100g Potassium
per 200 Calories
839mg
(18% DV) 466mg
(10% DV) 4052mg
(86% DV)

Nutrition Facts for Cooked Spinach (Boiled, Drained). (Source)
7. Pak-Choi (Bok Choy) (Cooked) + Add
Potassium
per Cup Cooked Potassium
per 100g Potassium
per 200 Calories
631mg
(13% DV) 371mg
(8% DV) 6183mg
(132% DV)

Nutrition Facts for Cooked Bok Choy (Pak-Choi) (Boiled, Drained). (Source)
8. White Button Mushrooms (Cooked) + Add
Potassium
per Cup Cooked Potassium
per 100g Potassium
per 200 Calories
555mg
(12% DV) 356mg
(8% DV) 2543mg
(54% DV)

Nutrition Facts for Cooked White Button Mushrooms (Boiled, Drained). (Source)
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 (Mashed) + Add
Potassium
per Cup Mashed Potassium
per 100g Potassium
per 200 Calories
536mg
(11% DV) 210mg
(4% DV) 416mg
(9% DV)

Nutrition Facts for Mashed Sweet Potatoes. (Source)
10. Tomato (Cooked) + Add
Potassium
per Cup Cooked Potassium
per 100g Potassium
per 200 Calories
523mg
(11% DV) 218mg
(5% DV) 2422mg
(52% DV)

Nutrition Facts for Cooked Tomatoes. (Source)
11. Brussels Sprouts (Cooked) + Add
Potassium
per Cup Cooked Potassium
per 100g Potassium
per 200 Calories
495mg
(11% DV) 317mg
(7% DV) 1761mg
(37% DV)

Nutrition Facts for Cooked Brussels Sprouts (Boiled, Drained). (Source)
12. Zucchini (Cooked) + Add
Potassium
per Cup Cooked Potassium
per 100g Potassium
per 200 Calories
475mg
(10% DV) 264mg
(6% DV) 3520mg
(75% DV)

Nutrition Facts for Cooked Zucchini (Boiled, Drained). (Source)
13. Broccoli (Cooked) + Add
Potassium
per Cup Cooked Potassium
per 100g Potassium
per 200 Calories
457mg
(10% DV) 293mg
(6% DV) 1674mg
(36% DV)

Nutrition Facts for Cooked Broccoli (Boiled, Drained). (Source)
14. Artichokes (Cooked) + Add
Potassium
per Cup Cooked Potassium
per 100g Potassium
per 200 Calories
444mg
(9% DV) 264mg
(6% DV) 1173mg
(25% DV)

Nutrition Facts for Cooked Artichokes (Globe Or French). (Source)
15. Green Peas (Cooked) + Add
Potassium
per Cup Cooked Potassium
per 100g Potassium
per 200 Calories
434mg
(9% DV) 271mg
(6% DV) 645mg
(14% DV)

Nutrition Facts for Cooked Green Peas (Boiled, Drained). (Source)
16. Asparagus (Cooked) + Add
Potassium
per Cup Cooked Potassium
per 100g Potassium
per 200 Calories
403mg
(9% DV) 224mg
(5% DV) 2036mg
(43% DV)

Nutrition Facts for Cooked Asparagus (Boiled, Drained). (Source)
17. Sweet Corn (Cooked) + Add
Potassium
per Cup Cooked Potassium
per 100g Potassium
per 200 Calories
392mg
(8% DV) 270mg
(6% DV) 628mg
(13% DV)

Nutrition Facts for Raw Yellow Sweet Corn. (Source)
18. Rutabagas (Swedes, Neeps) (Cooked) + Add
Potassium
per Cup Cooked Potassium
per 100g Potassium
per 200 Calories
367mg
(8% DV) 216mg
(5% DV) 1440mg
(31% DV)

Nutrition Facts for Cooked Rutabagas (Neeps Swedes) (Boiled, Drained). (Source)
19. Fennel (Cooked) + Add
Potassium
per Cup Potassium
per 100g Potassium
per 200 Calories
360mg
(8% DV) 414mg
(9% DV) 2671mg
(57% DV)

Nutrition Facts for Raw Fennel Bulb. (Source)
20. Summer Squash (Cooked) + Add
Potassium
per Cup Cooked Potassium
per 100g Potassium
per 200 Calories
346mg
(7% DV) 192mg
(4% DV) 1920mg
(41% DV)

Nutrition Facts for Cooked Summer Squash (Boiled, Drained). (Source)

Potassium per Cup Cooked	Potassium per 100g	Potassium per 200 Calories
1309mg (28% DV)	909mg (19% DV)	6733mg (143% DV)

Potassium per Cup Cooked	Potassium per 100g	Potassium per 200 Calories
969mg (21% DV)	570mg (12% DV)	927mg (20% DV)

Potassium per Cup Cooked	Potassium per 100g	Potassium per 200 Calories
961mg (20% DV)	549mg (12% DV)	5490mg (117% DV)

Potassium in a Medium Potato	Potassium per 100g	Potassium per 200 Calories
926mg (20% DV)	535mg (11% DV)	1151mg (24% DV)

Potassium per Cup Cooked	Potassium per 100g	Potassium per 200 Calories
896mg (19% DV)	437mg (9% DV)	1561mg (33% DV)

Potassium per Cup Cooked	Potassium per 100g	Potassium per 200 Calories
839mg (18% DV)	466mg (10% DV)	4052mg (86% DV)

Potassium per Cup Cooked	Potassium per 100g	Potassium per 200 Calories
631mg (13% DV)	371mg (8% DV)	6183mg (132% DV)

Potassium per Cup Cooked	Potassium per 100g	Potassium per 200 Calories
555mg (12% DV)	356mg (8% DV)	2543mg (54% DV)

Potassium per Cup Mashed	Potassium per 100g	Potassium per 200 Calories
536mg (11% DV)	210mg (4% DV)	416mg (9% DV)

Potassium per Cup Cooked	Potassium per 100g	Potassium per 200 Calories
523mg (11% DV)	218mg (5% DV)	2422mg (52% DV)

Potassium per Cup Cooked	Potassium per 100g	Potassium per 200 Calories
495mg (11% DV)	317mg (7% DV)	1761mg (37% DV)

Potassium per Cup Cooked	Potassium per 100g	Potassium per 200 Calories
475mg (10% DV)	264mg (6% DV)	3520mg (75% DV)

Potassium per Cup Cooked	Potassium per 100g	Potassium per 200 Calories
457mg (10% DV)	293mg (6% DV)	1674mg (36% DV)

Potassium per Cup Cooked	Potassium per 100g	Potassium per 200 Calories
444mg (9% DV)	264mg (6% DV)	1173mg (25% DV)

Potassium per Cup Cooked	Potassium per 100g	Potassium per 200 Calories
434mg (9% DV)	271mg (6% DV)	645mg (14% DV)

Potassium per Cup Cooked	Potassium per 100g	Potassium per 200 Calories
403mg (9% DV)	224mg (5% DV)	2036mg (43% DV)

Potassium per Cup Cooked	Potassium per 100g	Potassium per 200 Calories
392mg (8% DV)	270mg (6% DV)	628mg (13% DV)

Potassium per Cup Cooked	Potassium per 100g	Potassium per 200 Calories
367mg (8% DV)	216mg (5% DV)	1440mg (31% DV)

Potassium per Cup	Potassium per 100g	Potassium per 200 Calories
360mg (8% DV)	414mg (9% DV)	2671mg (57% DV)

Potassium per Cup Cooked	Potassium per 100g	Potassium per 200 Calories
346mg (7% DV)	192mg (4% DV)	1920mg (41% DV)

Next ➞

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)

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 Stage	AI
Infants
0-6 months old	400mg
7-12 months old	860mg
Children
1-3 years old	2000mg
4-8 years old	2300mg
Males
9-13 years old	2500mg
14-18 years old	3000mg
19+ years old	3400mg
Females
9-13 years old	2300mg
14-18 years old	2300mg
19+ years old	2600mg
Pregnancy
14-18 years old	2600mg
19+ years old	2900mg
Lactation
14-18 years old	2500mg
19-30 years old	2800mg

Source: National Library of Medicine Dietary Reference Intakes for Potassium

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Data Sources and References

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
U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels

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