Vegetables high in potassium (per serving)
50 vegetables ranked by potassium per common serving, from USDA FoodData Central. Beet greens, cooked leads with 1,309 mg per 1 cup (1" pieces) (28% of the Daily Value), followed by Soybeans, green (970 mg) and Potatoes, red (969 mg).
Top 10 at a glance
Top 10 vegetables highest in potassium
- Beet greens, cooked (boiled, drained, without salt)1 cup (1" pieces) (144 g) · 39 kcal1,309 mg28% DV
- Soybeans, green (cooked, boiled, drained, without salt)1 cup (180 g) · 254 kcal970 mg21% DV
- Potatoes, red (flesh and skin, raw)1 potato medium (2-1/4" to 3-1/4" dia) (213 g) · 149 kcal969 mg21% DV
- Lima beans, immature seeds (cooked, boiled, drained, without salt)1 cup (170 g) · 209 kcal969 mg21% DV
- Chard, swiss (cooked, boiled, drained, without salt)1 cup, chopped (175 g) · 35 kcal961 mg20% DV
- Potatoes, flesh and skin (raw)1 Potato medium (2-1/4" to 3-1/4" dia) (213 g) · 164 kcal905 mg19% DV
- Potatoes, microwaved (cooked in skin, flesh and skin, without salt)1 potato (2-3/4" dia by 4-3/4" long) (202 g) · 212 kcal903 mg19% DV
- Potatoes, russet (flesh and skin, raw)1 Potato medium (2-1/4" to 3-1/4" dia) (213 g) · 168 kcal888 mg19% DV
- Potatoes, white (flesh and skin, raw)1 medium (2+-1/4" to 3-1/4" dia.) (213 g) · 147 kcal867 mg18% DV
- Pigeonpeas, immature seeds (raw)1 cup (154 g) · 209 kcal850 mg18% DV
All 50 vegetables ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 4,700 mg.
| # | Food | Serving | Potassium (mg) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|
| 1 | Beet greens, cooked (boiled, drained, without salt) | 1 cup (1" pieces) (144 g) | 1,309 | 909 | 39 | |
| 2 | Soybeans, green (cooked, boiled, drained, without salt) | 1 cup (180 g) | 970 | 539 | 254 | |
| 3 | Potatoes, red (flesh and skin, raw) | 1 potato medium (2-1/4" to 3-1/4" dia) (213 g) | 969 | 455 | 149 | |
| 4 | Lima beans, immature seeds (cooked, boiled, drained, without salt) | 1 cup (170 g) | 969 | 570 | 209 | |
| 5 | Chard, swiss (cooked, boiled, drained, without salt) | 1 cup, chopped (175 g) | 961 | 549 | 35 | |
| 6 | Potatoes, flesh and skin (raw) | 1 Potato medium (2-1/4" to 3-1/4" dia) (213 g) | 905 | 425 | 164 | |
| 7 | Potatoes, microwaved (cooked in skin, flesh and skin, without salt) | 1 potato (2-3/4" dia by 4-3/4" long) (202 g) | 903 | 447 | 212 | |
| 8 | Potatoes, russet (flesh and skin, raw) | 1 Potato medium (2-1/4" to 3-1/4" dia) (213 g) | 888 | 417 | 168 | |
| 9 | Potatoes, white (flesh and skin, raw) | 1 medium (2+-1/4" to 3-1/4" dia.) (213 g) | 867 | 407 | 147 | |
| 10 | Pigeonpeas, immature seeds (raw) | 1 cup (154 g) | 850 | 552 | 209 | |
| 11 | Spinach, cooked (boiled, drained, without salt) | 1 cup (180 g) | 839 | 466 | 41 | |
| 12 | Gourd, dishcloth (towelgourd) (cooked, boiled, drained, without salt) | 1 cup (1" pieces) (178 g) | 806 | 453 | 100 | |
| 13 | Edamame, frozen (prepared) | 1 cup (155 g) | 805 | 520 | 188 | |
| 14 | Bamboo shoots, raw | 1 cup (1/2" slices) (151 g) | 805 | 533 | 41 | |
| 15 | Sweet potato, cooked (boiled, without skin) | 1 cup, mashed (328 g) | 754 | 230 | 249 | |
| 16 | Parsnips, raw | 1 cup slices (133 g) | 655 | 493 | 100 | |
| 17 | Cabbage, chinese (pak-choi) (cooked, boiled, drained, without salt) | 1 cup, shredded (170 g) | 631 | 371 | 20 | |
| 18 | Butterbur, (fuki) (raw) | 1 cup (94 g) | 616 | 655 | 13 | |
| 19 | Pumpkin, cooked (boiled, drained, without salt) | 1 cup, mashed (245 g) | 564 | 230 | 49 | |
| 20 | Purslane, cooked (boiled, drained, without salt) | 1 cup (115 g) | 561 | 488 | 21 | |
| 21 | Mushrooms, white (cooked, boiled, drained, without salt) | 1 cup pieces (156 g) | 555 | 356 | 44 | |
| 22 | Garlic, raw | 1 cup (136 g) | 545 | 401 | 203 | |
| 23 | Arrowroot, raw | 1 cup, sliced (120 g) | 545 | 454 | 78 | |
| 24 | Mushrooms, portabella (exposed to ultraviolet light, grilled) | 1 cup sliced (121 g) | 529 | 437 | 35 | |
| 25 | Tomatoes, red (ripe, canned, stewed) | 1 cup (255 g) | 528 | 207 | 66 | |
| 26 | Broccoli, cooked (boiled, drained, without salt) | 1 stalk, medium (7-1/2" - 8" long) (180 g) | 527 | 293 | 63 | |
| 27 | Squash, winter (hubbard, cooked, boiled, mashed, without salt) | 1 cup, mashed (236 g) | 505 | 214 | 71 | |
| 28 | Squash, summer (crookneck and straightneck, frozen, cooked, boiled, drained, without salt) | 1 cup slices (192 g) | 486 | 253 | 48 | |
| 29 | Corn, sweet (white, frozen, kernels on cob, unprepared) | 1 cup kernels (165 g) | 485 | 294 | 162 | |
| 30 | Cress, garden (cooked, boiled, drained, without salt) | 1 cup (135 g) | 477 | 353 | 31 | |
| 31 | Artichokes, (globe or french) (raw) | 1 artichoke, medium (128 g) | 474 | 370 | 60 | |
| 32 | Celeriac, raw | 1 cup (156 g) | 468 | 300 | 66 | |
| 33 | Beets, raw | 1 cup (136 g) | 464 | 342 | 58 | |
| 34 | Peas, mature seeds (sprouted, raw) | 1 cup (120 g) | 457 | 381 | 149 | |
| 35 | Brussels sprouts, frozen (cooked, boiled, drained, without salt) | 1 cup (155 g) | 450 | 290 | 65 | |
| 36 | Corn pudding, home prepared | 1 cup (250 g) | 440 | 176 | 328 | |
| 37 | Peas, green (cooked, boiled, drained, without salt) | 1 cup (160 g) | 434 | 271 | 134 | |
| 38 | Rutabagas, raw | 1 cup, cubes (140 g) | 427 | 305 | 52 | |
| 39 | Celery, cooked (boiled, drained, without salt) | 1 cup, diced (150 g) | 426 | 284 | 27 | |
| 40 | Radishes, oriental (cooked, boiled, drained, without salt) | 1 cup, sliced (147 g) | 419 | 285 | 25 | |
| 41 | Beans, fava (in pod, raw) | 1 cup (126 g) | 418 | 332 | 111 | |
| 42 | Tomatoes, crushed (canned) | 0.5 cup (121 g) | 418 | 346 | 39 | |
| 43 | Onions, sweet (raw) | 1 onion (331 g) | 394 | 119 | 106 | |
| 44 | Mushrooms, brown (italian, or crimini, exposed to ultraviolet light, raw) | 1 cup whole (87 g) | 390 | 448 | 19 | |
| 45 | Corn, yellow (whole kernel, frozen, microwaved) | 1 cup (141 g) | 389 | 276 | 159 | |
| 46 | Peas, edible-podded (boiled, drained, without salt) | 1 cup (160 g) | 384 | 240 | 67 | |
| 47 | Beans, snap (green, microwaved) | 1 cup 1/2" pieces (116 g) | 375 | 323 | 38 | |
| 48 | Broccoli, stalks (raw) | 1 stalk (114 g) | 370 | 325 | 32 | |
| 49 | Escarole, cooked (boiled, drained, no salt added) | 1 cup (150 g) | 368 | 245 | 22 | |
| 50 | Potato puffs, frozen (oven-heated) | 1 cup (128 g) | 367 | 287 | 246 |
Potassium in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for potassium is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in potassium?
Among vegetables in the USDA database, Beet greens, cooked (boiled, drained, without salt) has the most potassium per serving: 1,309 mg per 1 cup (1" pieces) (28% of the Daily Value). Per 100 g it contains 909 mg.
How much potassium do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 4,700 mg of potassium for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in potassium?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 5 of the 50 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in magnesium
- Foods high in iron
- Foods high in calcium
- Foods high in zinc
- Foods high in selenium
- Foods high in copper
- All foods high in potassium
- Fruits high in potassium
- Legumes high in potassium
- Nuts and seeds high in potassium
- Grains high in potassium
- Fish and seafood high in potassium
- Meat and poultry high in potassium
- Dairy and eggs high in potassium
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.