Vegetables High in Potassium: Top 30 per 100 g & per Serving
Per 100 g, the vegetables highest in potassium are Sun-dried tomatoes (3,427 mg, 73% DV), Lemon grass (raw) (723 mg, 15% DV) and Balsam-pear (leafy tips, raw) (608 mg, 13% DV). Per typical serving, Sun-dried tomatoes gives the most: 1 cup (54 g) has 1,851 mg (39% DV). 33 of the 123 vegetables ranked are a good source (10% DV or more) in a typical serving; 5 reach 20% DV, the FDA bar for “high in”.
Highest in potassium per 100 g
30 of 123 ranked vegetables, most potassium first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Sun-dried tomatoes | 3,427 mg73% DV | 1 cup54 g | 1,851 mg39% DV | 2,657 mg |
| 2 | Lemon grass (raw) | 723 mg15% DV | 1 cup67 g | 484 mg10% DV | 1,461 mg |
| 3 | Balsam-pear (leafy tips, raw) | 608 mg13% DV | 1 leaf4 g | 24 mg1% DV | 4,053 mg |
| 4 | Sweet potato leaves (raw) | 508 mg11% DV | 1 leaf16 g | 81 mg2% DV | 2,419 mg |
| 5 | Chanterelle mushrooms (raw) | 506 mg11% DV | 1 cup54 g | 273 mg6% DV | 3,163 mg |
| 6 | Sweet potato (baked in skin, without salt) | 475 mg10% DV | 1 medium114 g | 542 mg12% DV | 1,056 mg |
| 7 | Spinach (cooked, boiled, drained, without salt) | 466 mg10% DV | 1 cup180 g | 839 mg18% DV | 4,052 mg |
| 8 | Red potatoes (flesh and skin, raw) | 455 mg10% DV | 1 potato medium213 g | 969 mg21% DV | 1,300 mg |
| 9 | Edamame (frozen, prepared) | 436 mg9% DV | 1 cup155 g | 676 mg14% DV | 721 mg |
| 9 | Pumpkin leaves (raw) | 436 mg9% DV | 1 cup39 g | 170 mg4% DV | 4,589 mg |
| 11 | Potato (flesh and skin, raw) | 425 mg9% DV | 1 Potato medium213 g | 905 mg19% DV | 1,104 mg |
| 12 | Oyster mushrooms (raw) | 420 mg9% DV | 1 large148 g | 622 mg13% DV | 2,545 mg |
| 13 | Ginger root (raw) | 415 mg9% DV | 1 tsp2 g | 8.3 mg<1% DV | 1,038 mg |
| 14 | Potato skin (raw) | 413 mg9% DV | 1 skin38 g | 157 mg3% DV | 1,424 mg |
| 15 | Morel mushrooms (raw) | 411 mg9% DV | 1 cup66 g | 271 mg6% DV | 2,652 mg |
| 16 | White potatoes (flesh and skin, raw) | 407 mg9% DV | 1 medium213 g | 867 mg18% DV | 1,180 mg |
| 17 | Garlic (raw) | 401 mg9% DV | 1 cup136 g | 545 mg12% DV | 538 mg |
| 18 | Potatoes (baked, flesh, without salt) | 391 mg8% DV | 1 potato156 g | 610 mg13% DV | 841 mg |
| 19 | Peas (mature seeds, sprouted, raw) | 381 mg8% DV | 1 cup120 g | 457 mg10% DV | 615 mg |
| 20 | Artichokes (globe or french, raw) | 370 mg8% DV | 1 artichoke128 g | 474 mg10% DV | 1,574 mg |
| 20 | Brussels sprouts (frozen, unprepared) | 370 mg8% DV | 1/3 package95 g | 352 mg7% DV | 1,805 mg |
| 22 | Portabella mushrooms (raw) | 364 mg8% DV | 1 cup diced86 g | 313 mg7% DV | 3,309 mg |
| 23 | Enoki mushrooms (raw) | 359 mg8% DV | 1 cup whole64 g | 230 mg5% DV | 1,941 mg |
| 24 | Winter squash (butternut, raw) | 352 mg7% DV | 1 cup140 g | 493 mg10% DV | 1,564 mg |
| 25 | Winter squash (raw) | 350 mg7% DV | 1 cup116 g | 406 mg9% DV | 2,059 mg |
| 26 | Winter squash (acorn, raw) | 347 mg7% DV | 1 squash431 g | 1,496 mg32% DV | 1,735 mg |
| 27 | Hot chili peppers (green, raw) | 340 mg7% DV | 1 pepper45 g | 153 mg3% DV | 1,700 mg |
| 27 | Pumpkin (raw) | 340 mg7% DV | 1 cup116 g | 394 mg8% DV | 2,615 mg |
| 29 | Fava beans (in pod, raw) | 332 mg7% DV | 1 cup126 g | 418 mg9% DV | 755 mg |
| 30 | Broccoli (flower clusters, raw) | 325 mg7% DV | 1 cup flowerets71 g | 231 mg5% DV | 2,321 mg |
Most potassium per typical serving
The same vegetables ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Sun-dried tomatoes | 3,427 mg73% DV | 1 cup54 g | 1,851 mg39% DV | 2,657 mg |
| 2 | Winter squash (acorn, raw) | 347 mg7% DV | 1 squash431 g | 1,496 mg32% DV | 1,735 mg |
| 3 | Cauliflower (green, raw) | 300 mg6% DV | 1 head431 g | 1,293 mg28% DV | 1,935 mg |
| 4 | Sweet potato (canned, mashed) | 210 mg4% DV | 1 can496 g | 1,042 mg22% DV | 416 mg |
| 5 | Red potatoes (flesh and skin, raw) | 455 mg10% DV | 1 potato medium213 g | 969 mg21% DV | 1,300 mg |
| 6 | Potato (flesh and skin, raw) | 425 mg9% DV | 1 Potato medium213 g | 905 mg19% DV | 1,104 mg |
| 7 | White potatoes (flesh and skin, raw) | 407 mg9% DV | 1 medium213 g | 867 mg18% DV | 1,180 mg |
| 8 | Spinach (cooked, boiled, drained, without salt) | 466 mg10% DV | 1 cup180 g | 839 mg18% DV | 4,052 mg |
| 9 | Sweet potato (canned, vacuum pack) | 312 mg7% DV | 1 cup255 g | 796 mg17% DV | 686 mg |
| 10 | Carrots (canned, regular pack, solids and liquids) | 173 mg4% DV | 1 can454 g | 785 mg17% DV | 1,504 mg |
| 11 | Carrots (canned, no salt added, solids and liquids) | 158 mg3% DV | 1 can454 g | 717 mg15% DV | 1,374 mg |
| 12 | Green leaf lettuce (raw) | 194 mg4% DV | 1 head360 g | 698 mg15% DV | 2,587 mg |
| 13 | Carrot juice (canned) | 292 mg6% DV | 1 cup236 g | 689 mg15% DV | 1,460 mg |
| 14 | Edamame (frozen, prepared) | 436 mg9% DV | 1 cup155 g | 676 mg14% DV | 721 mg |
| 15 | Potato salad (home-prepared) | 254 mg5% DV | 1 cup250 g | 635 mg14% DV | 355 mg |
Most potassium per 200 kcal
Nutrient density: potassium for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Pumpkin leaves (raw) | 436 mg9% DV | 1 cup39 g | 170 mg4% DV | 4,589 mg |
| 2 | Balsam-pear (leafy tips, raw) | 608 mg13% DV | 1 leaf4 g | 24 mg1% DV | 4,053 mg |
| 3 | Spinach (cooked, boiled, drained, without salt) | 466 mg10% DV | 1 cup180 g | 839 mg18% DV | 4,052 mg |
| 4 | Bok choy (pak-choi, raw) | 252 mg5% DV | 1 cup70 g | 176 mg4% DV | 3,877 mg |
| 5 | Butterhead lettuce (raw) | 238 mg5% DV | 1 head163 g | 388 mg8% DV | 3,662 mg |
| 6 | Balsam-pear (pods, raw) | 296 mg6% DV | 1 balsam-pear124 g | 367 mg8% DV | 3,482 mg |
| 7 | Yellow tomatoes (raw) | 258 mg5% DV | 1 tomato212 g | 547 mg12% DV | 3,440 mg |
| 8 | Portabella mushrooms (raw) | 364 mg8% DV | 1 cup diced86 g | 313 mg7% DV | 3,309 mg |
| 9 | Summer squash (raw) | 262 mg6% DV | 1 medium196 g | 514 mg11% DV | 3,275 mg |
| 10 | Chanterelle mushrooms (raw) | 506 mg11% DV | 1 cup54 g | 273 mg6% DV | 3,163 mg |
| 11 | Zucchini (with skin, raw) | 261 mg6% DV | 1 medium196 g | 512 mg11% DV | 3,071 mg |
| 12 | Napa cabbage (pe-tsai, raw) | 238 mg5% DV | 1 cup76 g | 181 mg4% DV | 2,975 mg |
| 13 | White mushrooms (raw) | 318 mg7% DV | 1 medium18 g | 57 mg1% DV | 2,891 mg |
| 14 | Red leaf lettuce (raw) | 187 mg4% DV | 1 leaf outer17 g | 32 mg1% DV | 2,877 mg |
| 15 | Cucumber (peeled, raw) | 136 mg3% DV | 1 medium201 g | 273 mg6% DV | 2,720 mg |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with potassium, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Carrot (dehydrated) | 2,540 mg54% DV | 1 cup74 g | 1,880 mg40% DV | 1,490 mg |
| Onions (dehydrated flakes) | 1,622 mg35% DV | 1 tbsp5 g | 81 mg2% DV | 930 mg |
| Pumpkin pie mix (canned) | 138 mg3% DV | 1 cup270 g | 373 mg8% DV | 265 mg |
Which foods are ranked
- The 123 vegetables on CalorieExplorer with a reported potassium value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Only foods with more than 0 mg are ranked (123 vegetables); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for potassium, 4,700 mg a day for adults and children 4 and older.
- FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.
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