15 Vegetables Highest in Potassium
Most people get half the potassium they need. These vegetables are the easiest way to close that gap.
Data-backed ranking of the strongest food sources
Daily value context so the numbers mean something
Usage tips and tradeoffs, not just a list of names
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EatAndAchieve Editorial System
AI-assisted editorial system
This content is assembled from USDA FoodData Central data, in-house ranking logic, and reusable editorial templates to make nutrition information easier to understand.
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Jordan Vale
Founder, editor, and product builder
Jordan reviews pages for clarity, methodology, and product accuracy before they go live. He also maintains the code, data pipeline, and editorial standards for the site.
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Pages on EatAndAchieve combine USDA source data, site-specific scoring logic, and AI-assisted drafting, then receive human review for clarity and methodology. They are educational tools, not medical advice. Read more on the About page.
This ranking focuses on foods that meaningfully deliver potassium per 100g, using USDA FoodData Central as the source of truth. It is a concentration ranking, not a full health score, so the most useful way to read it is to look for foods that fit both your nutrient target and your normal portion sizes.
Why it matters
Potassium is an electrolyte that regulates fluid balance, muscle contractions, and nerve signals. It directly counteracts sodium to help maintain healthy blood pressure. High potassium intake is associated with reduced risk of stroke, kidney stones, and bone loss.
Daily target
The FDA daily value is 4,700mg — making it one of the hardest nutrients to get enough of. Most adults only consume about 2,500mg. Unlike sodium (where less is better), most people need significantly more potassium.
How to use the list
Fruits, vegetables, beans, and dairy are the best sources. Cooking methods matter — boiling potatoes leaches potassium into the water, while baking or microwaving retains it. Bananas are famous for potassium but many foods rank much higher.
Screening rule
Foods had to clear basic practicality filters before ranking so the list stays useful, not just technically correct.
Best use case
Use this template when you want the single strongest sources of one nutrient and you are willing to compare foods mainly on that axis.
Main caveat
Per-100g leaders are not always everyday staples, which is why calorie density and tradeoffs are called out inside the list.
Hearts of palm, raw earns the top spot with 1810mg of potassium in a 100g serving. That translates to 39% of the daily value, so it can materially move your intake in one serving. It also chips in with some zinc (34% DV).
Worth knowing
High in sugar without much fiber to slow absorption, so it is easier to overdo.
Arrowhead, raw belongs in the top tier of this ranking, with 922mg of potassium per 100g. That translates to 20% of the daily value, so it can materially move your intake in one serving.
Beet greens, cooked, boiled, drained, with salt ranks this highly because it is one of the cleaner ways to get a lot of potassium quickly. You are looking at 19% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. It is also fairly light at 27 kcal per 100g, which makes the ranking easier to use in normal portions. It also chips in with some vitamin C (28% DV).
Worth knowing
High in sodium at 477mg per 100g, so it may not be the best fit for a low-sodium diet.
Cabbage, japanese style, fresh, pickled belongs in the top tier of this ranking, with 853mg of potassium per 100g. You are looking at 18% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. It is also fairly light at 30 kcal per 100g, which makes the ranking easier to use in normal portions.
Yam, raw holds its spot because 816mg of potassium is still comfortably strong. That translates to 17% of the daily value, so it can materially move your intake in one serving.
Butterbur, (fuki), raw makes the cut on substance, not hype: 655mg per 100g is enough to matter in an actual diet. 14% of the daily value is enough to make this a serious contributor rather than a token source. At 14 kcal per 100g, this is one of the easier entries to use without overthinking portions. A secondary plus is its vitamin C (35% DV).
Potatoes, microwaved, cooked in skin, skin, without salt holds its spot because 650mg of potassium is still comfortably strong. 14% of the daily value is enough to make this a serious contributor rather than a token source. It also brings useful amounts of fiber (20% DV) and iron (33% DV), so it is not just a one-stat food.
Potatoes, microwaved, cooked, in skin, skin with salt is not the flashiest name on the page, but the nutrient density is real at 650mg per 100g. You are looking at 14% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. The extra fiber (20% DV) and iron (33% DV) help this entry hold up outside of the headline nutrient.
Taro leaves, raw makes the cut on substance, not hype: 648mg per 100g is enough to matter in an actual diet. That translates to 14% of the daily value, so it can materially move your intake in one serving. At 42 kcal per 100g, this is one of the easier entries to use without overthinking portions. There is more here than the main number alone, especially the vitamin C (58% DV) and folate (32% DV).
Amaranth leaves, cooked, boiled, drained, with salt is here because even the back half of this list still offers respectable potassium density. 14% of the daily value is enough to make this a serious contributor rather than a token source. It is also fairly light at 21 kcal per 100g, which makes the ranking easier to use in normal portions. It also chips in with some vitamin C (46% DV).
Epazote, raw lands lower on the page, but 633mg per 100g is still better than what you get from most foods. You are looking at 13% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. It is also fairly light at 32 kcal per 100g, which makes the ranking easier to use in normal portions. The extra calcium (21% DV) and magnesium (29% DV) help this entry hold up outside of the headline nutrient.
Potato pancakes lands lower on the page, but 622mg per 100g is still better than what you get from most foods. 13% of the daily value is enough to make this a serious contributor rather than a token source. A secondary plus is its vitamin C (31% DV).
Worth knowing
High in sodium at 764mg per 100g, so it may not be the best fit for a low-sodium diet.
Soybeans, green, raw lands lower on the page, but 620mg per 100g is still better than what you get from most foods. That translates to 13% of the daily value, so it can materially move your intake in one serving. There is more here than the main number alone, especially the protein (26% DV) and vitamin C (32% DV).
Cress, garden, raw is here because even the back half of this list still offers respectable potassium density. 13% of the daily value is enough to make this a serious contributor rather than a token source. It is also fairly light at 32 kcal per 100g, which makes the ranking easier to use in normal portions. The extra vitamin C (77% DV) and folate (20% DV) help this entry hold up outside of the headline nutrient.
Yautia (tannier), raw is here because even the back half of this list still offers respectable potassium density. That translates to 13% of the daily value, so it can materially move your intake in one serving.