Potassium in spinach
Spinach has 138 mg of potassium per 1 cup (30 g), which is 2.9% of the Daily Value. Per 100 g it contains 460 mg.
Potassium by portion size
| Portion | Weight | Potassium (mg) | % Daily Value |
|---|---|---|---|
| 1 cup | 30 g | 138 | |
| 1 bunch | 340 g | 1,563 | |
| 1 leaf | 10 g | 46 | |
| 1 package (10 oz) | 284 g | 1,306 | |
| 100 g | 100 g | 460 |
Other forms of spinach
| Form | Per 100 g | Per serving |
|---|---|---|
| Cooked (boiled, drained) | 466 mg | 839 mg (1 cup) |
| Frozen, cooked | 302 mg | 287 mg (0.5 cup) |
About potassium
Potassium is an electrolyte that helps regulate fluid balance, nerve signals and muscle contractions, and a higher intake is linked to lower blood pressure. The Daily Value is 4,700 mg, which most people do not reach. Beans, potatoes, leafy greens, fish, dairy and fruit are the main sources.
Foods with more potassium than spinach
- Beet greens, cooked (boiled, drained, without salt): 1,309 mg per 1 cup (1" pieces) (28% DV)
- Beans, adzuki (mature seeds, cooked, boiled, without salt): 1,224 mg per 1 cup (26% DV)
- Beans, white (mature seeds, canned): 1,189 mg per 1 cup (25% DV)
- Avocados, raw (Florida): 1,067 mg per 1 fruit without skin and seeds (23% DV)
- Soybeans, green (cooked, boiled, drained, without salt): 970 mg per 1 cup (21% DV)
All foods high in potassium · Full spinach nutrition facts
Frequently asked questions
How much potassium is in spinach?
Spinach has 138 mg of potassium per 1 cup (30 g), which is 2.9% of the Daily Value. Per 100 g it contains 460 mg.
Is spinach high in potassium?
Not especially. One serving provides 2.9% of the Daily Value, below the 10% FDA threshold for a 'good source'.
How much potassium do I need a day?
The FDA Daily Value is 4,700 mg. One 1 cup of spinach covers 2.9% of it.
Source: USDA FoodData Central #168462.
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.