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Top 10 Vegetables Highest 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: Sun-Dried Tomatoes
Potassium 100gPotassium in 1 cup (54g)
3.4g1.1g
98% DV53% DV
Click to see complete nutrition facts

#2: Spinach
Potassium 100g (Raw)1 Cup (Raw - 30g)1 Cup (Cooked - 180g)
558mg167mg839mg
16% DV5% DV24% DV
Click to see complete nutrition facts || More about Spinach

#3: Swiss Chard (Cooked)
Potassium 100gPotassium in 1 Cup Chopped (175g)
549mg961mg
16% DV27% DV
Click to see complete nutrition facts || More about Swiss Chard

#4: Mushrooms
Potassium 100gPotassium in 1 Cup Diced (86g)
484mg416mg
14% DV12% DV
Click to see complete nutrition facts

#5: Sweet Potato (With Skin)
Potassium 100gPotassium in 1 Cup (200g)Average Potato (114g)
475mg950mg542mg
14% DV27% DV15% DV
Click to see complete nutrition facts || More about Sweet Potatoes

#6: Kale (Raw)
Potassium 100gPotassium in 1 Cup (67g)
447mg299mg
13% DV9% DV
Click to see complete nutrition facts || More about Kale

#7: Brussels Sprouts
Potassium 100gPotassium in 1 Cup (88g)Potassium in 1 Sprout (19g)
389mg342mg74mg
11% DV10% DV2% DV
Click to see complete nutrition facts || More about Brussels Sprouts

#8: Zucchini With Skin
Potassium 100gPotassium in 1 Cup (180g)
253mg455mg
7% DV13% DV
Click to see complete nutrition facts || More about Zucchini

#9: Green (Snap) Beans
Potassium 100gPotassium in 1 Cup (110g)
209mg230mg
6% DV7% DV
Click to see complete nutrition facts || More about Green Beans

#10: Asparagus
Potassium 100gPotassium in 1 Cup (134g)
202mg271mg
6% DV8% DV
Click to see complete nutrition facts || More about Asparagus






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Even More Potassium Rich Vegetables

Yams670mg (19% DV) per 100 gram serving911mg (26% DV) per cup cubed (136 grams)456mg (13% DV) in half a cup cubed (68 grams)Click to see complete nutrition facts for Cooked Yams
Garden Cress606mg (17% DV) per 100 gram serving303mg (9% DV) per cup (50 grams)6mg (0% DV) in a single sprig (1 grams)Click to see complete nutrition facts for Garden Cress
Wasabi Root568mg (16% DV) per 100 gram serving738mg (21% DV) per cup sliced (130 grams)960mg (27% DV) in a root (169 grams)Click to see complete nutrition facts for Raw Wasabi Root
Lotus Root556mg (16% DV) per 100 gram serving450mg (13% DV) in 10 slices (81 grams)639mg (18% DV) in a root (115 grams)Click to see complete nutrition facts for Raw Lotus Root
Baked Potato (With Skin)535mg (15% DV) per 100 gram serving1.6g (46% DV) in a large potato (299 grams)926mg (26% DV) in a medium sized potato (173 grams)Click to see complete nutrition facts for Baked Potato with Skin
Bamboo Shoots533mg (15% DV) per 100 gram serving805mg (23% DV) in 1 cup sliced (151 grams)405mg (12% DV) in half a cup (76 grams)Click to see complete nutrition facts for Raw Bamboo Shoots
Taro Root484mg (14% DV) per 100 gram serving639mg (18% DV) in 1 cup sliced (132 grams)320mg (9% DV) in half a cup (66 grams)Click to see complete nutrition facts for Cooked Taro Root
Acorn Squash437mg (12% DV) per 100 gram serving896mg (26% DV) in 1 cup cubed (205 grams)448mg (13% DV) in half a cup cubed (103 grams)Click to see complete nutrition facts for Baked Acorn Squash
Broccoli Rabe (Rapini)196mg (6% DV) per 100 gram serving78mg (2% DV) in 1 cup chopped (40 grams)37mg (1% DV) in one stalk (19 grams)Click to see complete nutrition facts for Raw Broccoli Rabe (Raab)
Palm Hearts177mg (5% DV) per 100 gram serving258mg (26% DV) per cup (146 grams)58mg (2% DV) per piece (33 grams)Click to see complete nutrition facts for Canned Palm Hearts

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