Top Vegetables High in Potassium
About Vegetables and Potassium
There are quite a number of vegetables rich in potassium, and most of this list will provide a significant portion of your recommended daily values.Some of the highest potassium vegetables include heart of palm, water chestnut, spinach, parsley, bamboo shoot, cilantro, lima beans, edamame, russet potato and fennel. Other potassium rich vegetables are sprouted peas, parsnip, artichoke, kale, sweet potatoes, shallot, watercress, beets, broccoli and endive.
We calculated the top vegetables for potassium by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 vegetables highest in potassium.
Heart of Palm (cooked)
In 1 fl, heart of palm
has
509mg of
potassium, or about
22% of daily values for women and
15% for men.
| Potassium | |
|---|---|
|
509mg in 1 fl (28.35g) |
3149mg in
200 Calories (175g) |
|
22%
15%
|
140%
93%
|
Complete nutrition for Heart of Palm
Water Chestnut
1 cup of water chestnut
contains
724mg of
potassium, or about
31% of daily values for women and
21% for men.
| Potassium | |
|---|---|
|
724mg in 1 cup (124g) |
1204mg in
200 Calories (206g) |
|
31%
21%
|
52%
35%
|
Complete nutrition for Water Chestnut
Spinach
In 1 cup, spinach
has
167mg of
potassium, or about
7% of daily values for women and
5% for men.
| Potassium | |
|---|---|
|
167mg in 1 cup (30g) |
4852mg in
200 Calories (870g) |
|
7%
5%
|
210%
140%
|
Complete nutrition for Spinach
Parsley
1 cup of parsley
contains
332mg of
potassium, or about
14% of daily values for women and
10% for men.
| Potassium | |
|---|---|
|
332mg in 1 cup (60g) |
3078mg in
200 Calories (556g) |
|
14%
10%
|
130%
91%
|
Complete nutrition for Parsley
Bamboo Shoot (cooked)
In 1 cup, bamboo shoot
has
640mg of
potassium, or about
28% of daily values for women and
19% for men.
| Potassium | |
|---|---|
|
640mg in 1 cup (120g) |
9690mg in
200 Calories (1818g) |
|
28%
19%
|
420%
290%
|
Complete nutrition for Bamboo Shoot
Cilantro
1 cup of cilantro
contains
83mg of
potassium, or about
4% of daily values for women and
2% for men.
| Potassium | |
|---|---|
|
83mg in 1 cup (16g) |
4530mg in
200 Calories (870g) |
|
4%
2%
|
200%
130%
|
Complete nutrition for Cilantro
Lima Beans
In 1 cup, lima bean
has
729mg of
potassium, or about
32% of daily values for women and
21% for men.
| Potassium | |
|---|---|
|
729mg in 1 cup (156g) |
827mg in
200 Calories (177g) |
|
32%
21%
|
36%
24%
|
Complete nutrition for Lima Beans
Edamame
1 cup of edamame
contains
676mg of
potassium, or about
29% of daily values for women and
20% for men.
| Potassium | |
|---|---|
|
676mg in 1 cup (155g) |
721mg in
200 Calories (165g) |
|
29%
20%
|
31%
21%
|
Complete nutrition for Edamame
Russet Potato
In 1 cup, russet potato
has
626mg of
potassium, or about
27% of daily values for women and
18% for men.
| Potassium | |
|---|---|
|
626mg in 1 cup (150g) |
1056mg in
200 Calories (253g) |
|
27%
18%
|
46%
31%
|
Complete nutrition for Russet Potato
Fennel
1 cup of fennel
contains
360mg of
potassium, or about
16% of daily values for women and
11% for men.
| Potassium | |
|---|---|
|
360mg in 1 cup (87g) |
2671mg in
200 Calories (645g) |
|
16%
11%
|
120%
79%
|
Complete nutrition for Fennel
Sprouted Peas
In 1 cup, sprouted pea
has
457mg of
potassium, or about
20% of daily values for women and
13% for men.
| Potassium | |
|---|---|
|
457mg in 1 cup (120g) |
615mg in
200 Calories (161g) |
|
20%
13%
|
27%
18%
|
Complete nutrition for Sprouted Peas
Parsnip
1 cup of parsnip
contains
499mg of
potassium, or about
22% of daily values for women and
15% for men.
| Potassium | |
|---|---|
|
499mg in 1 cup (133g) |
1000mg in
200 Calories (267g) |
|
22%
15%
|
43%
29%
|
Complete nutrition for Parsnip
Artichoke
1 artichoke
has
599mg of
potassium, or about
26% of daily values for women and
18% for men.
| Potassium | |
|---|---|
|
599mg in 1 artichoke (162g) |
1574mg in
200 Calories (426g) |
|
26%
18%
|
68%
46%
|
Complete nutrition for Artichoke
Kale
1 cup of kale
contains
73mg of
potassium, or about
3% of daily values for women and
2% for men.
| Potassium | |
|---|---|
|
73mg in 1 cup (21g) |
1989mg in
200 Calories (571g) |
|
3%
2%
|
86%
58%
|
Complete nutrition for Kale
Sweet Potatoes
In 1 cup, sweet potato
has
448mg of
potassium, or about
19% of daily values for women and
13% for men.
| Potassium | |
|---|---|
|
448mg in 1 cup (133g) |
784mg in
200 Calories (233g) |
|
19%
13%
|
34%
23%
|
Complete nutrition for Sweet Potatoes
Shallot
1 cup of shallot
contains
534mg of
potassium, or about
23% of daily values for women and
16% for men.
| Potassium | |
|---|---|
|
534mg in 1 cup (160g) |
928mg in
200 Calories (278g) |
|
23%
16%
|
40%
27%
|
Complete nutrition for Shallot
Watercress
In 1 cup, watercress
has
112mg of
potassium, or about
5% of daily values for women and
3% for men.
| Potassium | |
|---|---|
|
112mg in 1 cup (34g) |
5999mg in
200 Calories (1818g) |
|
5%
3%
|
260%
180%
|
Complete nutrition for Watercress
Beets
1 cup of beet
contains
442mg of
potassium, or about
19% of daily values for women and
13% for men.
| Potassium | |
|---|---|
|
442mg in 1 cup (136g) |
1512mg in
200 Calories (465g) |
|
19%
13%
|
66%
44%
|
Complete nutrition for Beets
Broccoli
In 1 cup, broccoli
has
288mg of
potassium, or about
13% of daily values for women and
8% for men.
| Potassium | |
|---|---|
|
288mg in 1 cup (91g) |
1859mg in
200 Calories (588g) |
|
13%
8%
|
81%
55%
|
Complete nutrition for Broccoli
Endive
1 head of endive
contains
267mg of
potassium, or about
12% of daily values for women and
8% for men.
| Potassium | |
|---|---|
|
267mg in 1 head (85g) |
3694mg in
200 Calories (1176g) |
|
12%
8%
|
160%
110%
|
Complete nutrition for Endive