33 Vegetables High in Potassium

33 Vegetables High in Potassium

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. Potassium from natural food sources, like the ones listed below, are considered safe and healthy. The current daily value for potassium is a 3.5 grams. Below is a list of vegetables high in potassium, for more, see the articles on high potassium foods, and high potassium fruits.

#1: Beet Greens (Cooked)
Potassium in 100gPer cup, pieces (144g)Per 1/2 cup, pieces (72g)
909mg (26% DV)1309mg (37% DV)654mg (19% DV)
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#2: Yam
Potassium in 100gPer cup, cubes (150g)Per cup cubes, cooked (136g)
816mg (23% DV)1224mg (35% DV)911mg (26% DV)
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#3: Garden Cress
Potassium in 100gPer cup (50g)Per sprig (1g)
606mg (17% DV)303mg (9% DV)6mg (0% DV)
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#4: Lima Beans (Cooked)
Potassium in 100gPer cup (170g)Per 1/2 cup (85g)
570mg (16% DV)969mg (28% DV)485mg (14% DV)
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#5: Spinach
Potassium in 100gPer cup (30g)Per cup, cooked (180g)
558mg (16% DV)167mg (5% DV)839mg (24% DV)
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#6: Swiss Chard (Cooked)
Potassium in 100gPer cup, chopped (175g)Per cup, raw (36g)
549mg (16% DV)961mg (27% DV)136mg (4% DV)
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#7: Potatoes (Baked)
Potassium in 100gPer large potato (299g)Per small potato (138g)
535mg (15% DV)1600mg (46% DV)738mg (21% DV)
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#8: Bamboo Shoots
Potassium in 100gPer cup (151g)Per 1/2 cup (76g)
533mg (15% DV)805mg (23% DV)405mg (12% DV)
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#9: Kale
Potassium in 100gPer cup, pieces (16g)Per cup chopped, cooked (130g)
491mg (14% DV)79mg (2% DV)296mg (8% DV)
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#10: Sweet Potato (Cooked)
Potassium in 100gPer large potato (180g)Per small potato (60g)
475mg (14% DV)855mg (24% DV)285mg (8% DV)
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#11: Mushrooms (Brown)
Potassium in 100gPer cup, sliced (72g)Per mushroom (20g)
448mg (13% DV)323mg (9% DV)90mg (3% DV)
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#12: Jerusalem Artichokes
Potassium in 100gPer cup, slices (150g)Per cup, slices (75g)
429mg (12% DV)644mg (18% DV)322mg (9% DV)
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#13: Fennel
Potassium in 100gPer cup, sliced (87g)Per bulb (234g)
414mg (12% DV)360mg (10% DV)969mg (28% DV)
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#14: Brussels Sprouts
Potassium in 100gPer cup (88g)Per sprout (19g)
398mg (11% DV)342mg (10% DV)74mg (2% DV)
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#15: Parsnips
Potassium in 100gPer cup, slices (133g)Per parsnip, cooked (160g)
375mg (11% DV)499mg (14% DV)587mg (17% DV)
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#16: Pak Choi (Chinese Cabbage, cooked)
Potassium in 100gPer cup, shredded (170g)Per cup, shredded (85g)
371mg (11% DV)631mg (18% DV)316mg (9% DV)
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#17: Globe Artichokes
Potassium in 100gPer large artichoke (162g)Per medium artichoke (128g)
370mg (11% DV)599mg (17% DV)474mg (14% DV)
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#18: Arugula (Rocket)
Potassium in 100gPer 1/2 cup (10g)Per leaf (2g)
369mg (11% DV)37mg (1% DV)7mg (0% DV)
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#19: Squash (Winter)
Potassium in 100gPer cup, cubes (116g)Per cup cubes, cooked (205g)
350mg (10% DV)406mg (12% DV)494mg (14% DV)
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#20: Broccoli Raab (Rapini) (Cooked)
Potassium in 100gPer serving (85g)Per bunch (437g)
343mg (10% DV)292mg (8% DV)1499mg (43% DV)
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#21: Pumpkin
Potassium in 100gPer cup, cubes (116g)Per cup, cooked mashed (254g)
340mg (10% DV)394mg (11% DV)564mg (16% DV)
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#22: Watercress
Potassium in 100gPer cup, chopped (34g)Per 10 sprigs (25g)
330mg (9% DV)112mg (3% DV)83mg (2% DV)
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#23: Beets (Beetroot)
Potassium in 100gPer cup (136g)Per beet (82g)
325mg (9% DV)442mg (13% DV)267mg (8% DV)
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#24: Snap Beans (Yellow, cooked)
Potassium in 100gPer cup (116g)Per 1/2 cup (58g)
323mg (9% DV)375mg (11% DV)188mg (6% DV)
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#25: Carrots
Potassium in 100gPer cup, chopped (128g)Per carrot (61g)
320mg (9% DV)410mg (12% DV)195mg (6% DV)
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#26: Broccoli
Potassium in 100gPer cup, chopped (91g)Per spear (31g)
316mg (9% DV)288mg (8% DV)98mg (3% DV)
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#27: Endive
Potassium in 100gPer 1/2 cup, chopped (25g)Per head (513g)
314mg (9% DV)79mg (2% DV)1611mg (46% DV)
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#28: Rutabagas (Swede)
Potassium in 100gPer cup, cubes (140g)Per Swede (386g)
305mg (9% DV)427mg (12% DV)1177mg (34% DV)
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#29: Celeriac
Potassium in 100gPer cup (156g)Per 1/2 cup (78g)
300mg (9% DV)468mg (13% DV)234mg (7% DV)
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#30: Cauliflower
Potassium in 100gPer cup, chopped (107g)Per floret (13g)
299mg (9% DV)320mg (9% DV)39mg (1% DV)
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#31: Okra
Potassium in 100gPer cup (100g)Per 8 pods (95g)
299mg (9% DV)299mg (9% DV)284mg (8% DV)
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#32: Sweet Corn (Frozen)
Potassium in 100gPer cup, kernels (165g)Per ear (125g)
294mg (8% DV)585mg (14% DV)368mg (11% DV)
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#33: Celery (Cooked)
Potassium in 100gPer cup, diced (150g)Per 2 stalks (75g)
284mg (8% DV)426mg (12% DV)213mg (6% DV)
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Author Info


Daisy Whitbread BSc (Hons) MSc DipION is a fully qualified nutritionist also trained in nutritional therapy. After her undergraduate degree in Anatomy and Physiology, she studied a Masters degree in Nutrition at King's College, London. She then studied Nutritional Therapy for three years at The Institute of Optimum Nutrition. Read more...