Potassium Rich Vegetables

Welcome to the list of the top 100 vegetables highest in potassium content. Where the amount of potassium ranges from 1806.00 mg to 455.00 mg per 100g. The top vegetable is Hearts of palm, raw with the highest potassium content, which in 100g contains 1806.00 mg of potassium.

The total recommended daily allowance or RDA for potassium is 4700 mg. For the 100g serving of Hearts of palm, raw, which contains 1806.00 mg of potassium, the corresponding RDA potassium percentage is 38 %, which is the highest item from the list of vegetables high in potassium.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Hearts of palm, raw has a nutritional value score of 17.00 out of 100.Comparing the potassium content and the nutritional density in 100g for Hearts of palm, raw; We class this as a high potassium content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of vegetables.

Other important and potassium related nutrients are Energy, Sodium, Protein, Total Fat and Carbohydrate. For this 100g serving for Hearts of palm, raw, which is the top of the vegetables list for potassium content in your diet, the amount of Energy is 115.00 kcal (6% RDA), the amount of Sodium is 14.00 mg (1% RDA), the amount of Protein is 2.70 g (5% RDA), the amount of Total Fat is 0.20 g and the amount of Carbohydrate is 25.61 g (20% RDA). The nutritional content and facts for 100g, which includes Energy, Sodium, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the potassium content in Hearts of palm, raw from the list of vegetables.

Top Twenty List - Highest potassium Content per 100g

Below is a basic list for potassium in vegetables for the top 20 vegetables. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Hearts of palm, raw 1806.00mg (38%RDA)
2. Potato flour 1001.00mg (21%RDA)
3. Arrowhead, raw 922.00mg (20%RDA)
4. Beet greens, cooked, boiled, drained, without salt 909.00mg (19%RDA)
5. Beet greens, cooked, boiled, drained, with salt 909.00mg (19%RDA)
6. Arrowhead, cooked, boiled, drained, without salt 881.00mg (19%RDA)
7. Arrowhead, cooked, boiled, drained, with salt 881.00mg (19%RDA)
8. Cabbage, japanese style, fresh, pickled 853.00mg (18%RDA)
9. Yam, raw 816.00mg (17%RDA)
10. Beet greens, raw 762.00mg (16%RDA)
11. Lemon grass (citronella), raw 723.00mg (15%RDA)
12. Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil 704.00mg (15%RDA)
13. Yam, cooked, boiled, drained, or baked, without salt 670.00mg (14%RDA)
14. Yam, cooked, boiled, drained, or baked, with salt 670.00mg (14%RDA)
15. Butterbur, (fuki), raw 655.00mg (14%RDA)
16. Potatoes, microwaved, cooked, in skin, skin with salt 650.00mg (14%RDA)
17. Potatoes, microwaved, cooked in skin, skin, without salt 650.00mg (14%RDA)
18. Taro leaves, raw 648.00mg (14%RDA)
19. Amaranth leaves, cooked, boiled, drained, without salt 641.00mg (14%RDA)
20. Amaranth leaves, cooked, boiled, drained, with salt 641.00mg (14%RDA)

Highest Amount of potassium per Serving

Please remember that the above gives an accurate value in 100g for high potassium foods in your diet. You should also take into account portion sizes when you are considering the potassium nutritional content.

The food with the highest potassium content per typical serving is Potatoes, Russet, flesh and skin, baked which contains 1644.5 mg in 1.000 potato large (3" to 4-1/4" dia. (or 299.00 g). The percentage of the recommended daily value for this serving is 35 %. For this serving the Energy content is 290.03 kcal (15% RDA), the Sodium content is 41.86 mg (3% RDA), the Protein content is 7.86 g (14% RDA), the Total Fat content is 0.39 g (1% RDA) and the Carbohydrate content is 64.11 g (49% RDA).

Milligrams of potassium in vegetables (per 100g)

The list below gives the total potassium content in the top 100 items from the general description 'vegetables' each of which show the potassium amount as well as Energy, Sodium, Protein, Total Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The recommended daily allowance for potassium is actually an adequate intake. The RDA for all of the nutrition data listed on this page is for 4.7g per day which is for males and females between the ages of 14 and 70+. For children between the ages of 1-3 years it is 3.0g, for children between the ages of 4-8 years it is 3.8g, and for children between the ages of 9-13 years it is 4.5g. For women during lactation between the ages of 19-50 years the level is slightly higher at 5.1g.

The level of potassium can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 40 items. The highest amount of potassium from the 40 raw items is in Hearts of palm, raw where the content is 1806.00 mg per 100g. The number of food items which are cooked are 46 items. The highest amount of potassium from the 46 cooked items is in Beet greens, cooked, boiled, drained, without salt where the amount is 909.00 mg per 100g. Comparing raw and cooked vegetables shows that cooking can change the levels of potassium by 897 mg in a 100g serving.

Nutritional Information Summary