000856-arrow-left-07 (1)000856-arrow-left-07000857-arrow-right-07 (1)000857-arrow-right-07jumbo-arrowleft-arrowmenuright-arrowfacebookgoogle-pluspintresttwitter

Discover 12 Vegetables High In Potassium

What vegetables are high in potassium? Beet greens, potatoes, spinach... View our interactive infographic to find out more.
Start now
Potassium Vegetables

Beet greens / boiled, drained

Beet greens
Potassium per 100g:
909 mg
total
24% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
20% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
19% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
19% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
19% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
19% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
19% of AI(Adequate Intake) ?
for men, 70+ yrs
24% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
20% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
19% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
19% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
19% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
19% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
19% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Vegetables

Garden cress / raw

Garden cress
Potassium per 100g:
606 mg
total
16% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
13% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
13% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
13% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
13% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
13% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
13% of AI(Adequate Intake) ?
for men, 70+ yrs
16% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
13% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
13% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
13% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
13% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
13% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
13% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Vegetables

Spinach / raw

Spinach
Potassium per 100g:
558 mg
total
15% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
12% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
12% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
12% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
12% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
12% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
12% of AI(Adequate Intake) ?
for men, 70+ yrs
15% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
12% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
12% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
12% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
12% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
12% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
12% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Vegetables

Parsley / fresh

Parsley
Potassium per 100g:
554 mg
total
15% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
12% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
12% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
12% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
12% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
12% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
12% of AI(Adequate Intake) ?
for men, 70+ yrs
15% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
12% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
12% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
12% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
12% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
12% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
12% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Vegetables

Swiss chard / boiled, drained

Swiss chard
Potassium per 100g:
549 mg
total
14% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
12% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
12% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
12% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
12% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
12% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
12% of AI(Adequate Intake) ?
for men, 70+ yrs
14% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
12% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
12% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
12% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
12% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
12% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
12% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Vegetables

Potatoes, red / flesh & skin, baked

Potatoes, red
Potassium per 100g:
545 mg
total
14% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
12% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
12% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
12% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
12% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
12% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
12% of AI(Adequate Intake) ?
for men, 70+ yrs
14% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
12% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
12% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
12% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
12% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
12% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
12% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Vegetables

Potatoes, white / flesh & skin, baked

Potatoes, white
Potassium per 100g:
544 mg
total
14% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
12% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
12% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
12% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
12% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
12% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
12% of AI(Adequate Intake) ?
for men, 70+ yrs
14% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
12% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
12% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
12% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
12% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
12% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
12% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Vegetables

Coriander leaves / raw

Coriander leaves
Potassium per 100g:
521 mg
total
14% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
12% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
11% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
11% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
11% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
11% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
11% of AI(Adequate Intake) ?
for men, 70+ yrs
14% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
12% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
11% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
11% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
11% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
11% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
11% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Vegetables

Taro / boiled

Taro
Potassium per 100g:
484 mg
total
13% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
11% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
10% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
10% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
10% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
10% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
10% of AI(Adequate Intake) ?
for men, 70+ yrs
13% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
11% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
10% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
10% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
10% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
10% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
10% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Vegetables

Sweet potato / flesh, baked in skin

Sweet potato
Potassium per 100g:
475 mg
total
13% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
11% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
10% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
10% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
10% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
10% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
10% of AI(Adequate Intake) ?
for men, 70+ yrs
13% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
11% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
10% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
10% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
10% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
10% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
10% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Vegetables

Spinach / boiled, drained

Spinach
Potassium per 100g:
466 mg
total
12% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
10% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
10% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
10% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
10% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
10% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
10% of AI(Adequate Intake) ?
for men, 70+ yrs
12% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
10% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
10% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
10% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
10% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
10% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
10% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Vegetables

Squash, winter, acorn / baked

Squash, winter, acorn
Potassium per 100g:
437 mg
total
12% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
10% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
9% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
9% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
9% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
9% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
9% of AI(Adequate Intake) ?
for men, 70+ yrs
12% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
10% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
9% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
9% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
9% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
9% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
9% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
/

Adequate Intake (AI)

The recommended average daily intake level based on observed or experimentally determined approximations or estimates of nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate; used when an RDA cannot be determined.
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; 2006

Choose gender:

Choose age:

4 - 8 yrs
9 - 13 yrs
14 - 18 yrs
19 - 30 yrs
31 - 50 yrs
51 - 70 yrs
70+ yrs