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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Sun Dried Tomatoes 3427mg (98% DV) per 100 gram serving 1851mg (53% DV) per cup (54 grams) 69mg (2% DV) per tomato (2 grams) Click to see complete nutrition facts for Sun Dried Tomatoes
Sun Dried Chillies 1870mg (53% DV) per 100 gram serving 692mg (20% DV) per cup (37 grams) 19mg (1% DV) per pepper (1 gram) Click to see complete nutrition facts for Sun Dried Chillies
Shiitake Mushrooms (Dried) 1534mg (44% DV) per 100 gram serving 230mg (7% DV) per 4 mushrooms (15 grams) 61mg (2% DV) per mushroom (4 grams) Click to see complete nutrition facts for Shiitake Mushrooms (Dried)
Spirulina 1363mg (39% DV) per 100 gram serving 1527mg (44% DV) per cup (112 grams) 95mg (3% DV) per tablespoon (7 grams) Click to see complete nutrition facts for Spirulina
Tomato Paste 1014mg (29% DV) per 100 gram serving 669mg (19% DV) per 1/4 cup (66 grams) 162mg (5% DV) per tablespoon (16 grams) Click to see complete nutrition facts for Tomato Paste
Taro 591mg (17% DV) per 100 gram serving 615mg (18% DV) per cup, sliced (104 grams) 639mg (18% DV) per cup, cooked (132 grams) Click to see complete nutrition facts for Taro
Jute Potherb 559mg (16% DV) per 100 gram serving 157mg (4% DV) per cup (28 grams) 479mg (14% DV) per cup, cooked (87 grams) Click to see complete nutrition facts for Jute Potherb
Parsley 554mg (16% DV) per 100 gram serving 332mg (9% DV) per cup, chopped (60 grams) 22mg (1% DV) per tablespoon (4 grams) Click to see complete nutrition facts for Parsley
Coriander (Cilantro) 521mg (15% DV) per 100 gram serving 21mg (1% DV) per 1/4 cup (4 grams) 104mg (3% DV) per 9 sprigs (20 grams) Click to see complete nutrition facts for Coriander (Cilantro)
Purslane 494mg (14% DV) per 100 gram serving 212mg (6% DV) per cup (43 grams) 15mg (0% DV) per plant (3 grams) Click to see complete nutrition facts for Purslane
Garlic 401mg (11% DV) per 100 gram serving 39mg (1% DV) per 3 cloves (9 grams) 12mg (0% DV) per clove (3 grams) Click to see complete nutrition facts for Garlic
Kohlrabi 350mg (10% DV) per 100 gram serving 473mg (14% DV) per cup (135 grams) 56mg (2% DV) per slice (16 grams) Click to see complete nutrition facts for Kohlrabi
Shallots 334mg (10% DV) per 100 gram serving 33mg (1% DV) per tablespoon, chopped (10 grams) 66mg (2% DV) per 2 tablespoons, chopped (20 grams) Click to see complete nutrition facts for Shallots
Radicchio 302mg (9% DV) per 100 gram serving 121mg (3% DV) per cup, shredded (40 grams) 24mg (1% DV) per leaf (8 grams) Click to see complete nutrition facts for Radicchio
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
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
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
    • USDA National Nutrient Database for Standard Reference, Release 27.
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