High Potassium Foods — Raw Vegetables Table

Here is a list of vegetables that are among the high potassium foods. Only the values of the raw foods are included, to allow comparisons of foods. Any food in the table has a good ratio of potassium to sodium, to provide the desirable lowering of blood pressure, improved cardiovascular and stroke reduction effects, reduction of bone loss and reduction of kidney stones. The soil the vegetable is grown in makes a difference, so your specific food may vary some from the values shown.

Most variations in food preparation will not change the potassium value much (although adding other foods, spices, or salts will). We’ve discussed previously how cooking in water will remove minerals from the food, including potassium. If packaged, canned or commercially processed, the food will be generally much higher in sodium, with a few exceptions. Sometimes the potassium to sodium ratio is improved slightly by certain forms of cooking or other preparation. Dehydrating or freeze drying generally increases mineral concentrations in foods. All vegetables are high in water content, being anywhere from 60 to over 90% water by weight, unless dehydrated, dried or freeze dried. We’ve also excluded beans and other legumes, since we discussed them previously in a separate post.

The values for the micronutrients are in milligrams. K is potassium. Na is sodium. All values are for 100 grams of food (about 3 1/2 ounces).

Source – USDA National Nutrient Database Standard Reference – Release 22

RawVegTbl

Food  K  Na   Ratio
K:Na
ALFALFA SEEDS,SPROUTED,RAW 79 6 13.2
AMARANTH LEAVES,RAW 611 20 30.6
ARROWHEAD,RAW 922 22 41.9
ARROWROOT,RAW 454 26 17.5
ARTICHOKES,(GLOBE OR
FRENCH),RAW
370 94 3.9
ARUGULA,RAW 369 27 13.7
ASPARAGUS,RAW 202 2 101
BALSAM-PEAR (BITTER
GOURD),PODS,RAW
296 5 59.2
BAMBOO SHOOTS,RAW 533 4 133.2
BEET GREENS,RAW 762 226 3.4
BEETS,RAW 325 78 4.2
BORAGE,RAW 470 80 5.9
BROCCOLI RAAB,RAW 196 33 5.9
BROCCOLI,FLOWER CLUSTERS,RAW 325 27 12
BROCCOLI,LEAVES,RAW 325 27 12
BROCCOLI,RAW 316 33 9.6
BROCCOLI,STALKS,RAW 325 27 12
BRUSSELS SPROUTS,RAW 389 25 15.6
BURDOCK ROOT,RAW 308 5 61.6
BUTTERBUR,(FUKI),RAW 655 7 93.6
CABBAGE,CHINESE
(PAK-CHOI),RAW
252 65 3.9
CABBAGE,CHINESE
(PE-TSAI),RAW
238 9 26.4
CABBAGE,COMMON,FRESHLY
HARVEST,RAW
246 18 13.7
CABBAGE,RAW 170 18 9.4
CABBAGE,RED,RAW 243 27 9
CABBAGE,SAVOY,RAW 230 28 8.2
CARROT JUICE,CANNED 292 29 10.1
CARROTS,BABY,RAW 237 78 3
CARROTS,RAW 320 69 4.6
CASSAVA,RAW 271 14 19.4
CATSUP,LOW SODIUM 382 20 19.1
CAULIFLOWER,RAW 299 30 10
CELERY,RAW 260 80 3.2
CELTUCE,RAW 330 11 30
CHAYOTE,FRUIT,RAW 125 2 62.5
CHICORY GREENS,RAW 420 45 9.3
CHICORY ROOTS,RAW 290 50 5.8
CHICORY,WITLOOF,RAW 211 2 105.5
CHIVES,RAW 296 3 98.7
CHRYSANTHEMUM LEAVES,RAW 567 118 4.8
CHRYSANTHEMUM,GARLAND,RAW 567 118 4.8
COLESLAW,HOME-PREPARED 181 23 7.9
COLLARDS,RAW 169 20 8.4
CORN,SWEET,WHITE,RAW 270 15 18
CORN,SWT,YEL,RAW 270 15 18
CORNSALAD,RAW 459 4 114.8
CRESS,GARDEN,RAW 606 14 43.3
CUCUMBER,PEELED,RAW 136 2 68
CUCUMBER,WITH PEEL,RAW 147 2 73.5
DANDELION GREENS,RAW 397 76 5.2
DOCK,RAW 390 4 97.5
EGGPLANT,RAW 230 2 115
ENDIVE,RAW 314 22 14.3
EPAZOTE,RAW 633 43 14.7
EPPAW,RAW 340 12 28.3
FENNEL,BULB,RAW 414 52 8
FIDDLEHEAD FERNS,RAW 370 1 370
FIREWEED,LEAVES,RAW 494 34 14.5
GARLIC,RAW 401 17 23.6
GINGER ROOT,RAW 415 13 31.9
GOURD,DISHCLOTH
(TOWELGOURD),RAW
139 3 46.3
GOURD,WHITE-FLOWERED
(CALABASH),RAW
150 2 75
GRAPE LEAVES,RAW 272 9 30.2
HORSERADISH-TREE LEAFY
TIPS,RAW
337 9 37.4
HORSERADISH-TREE,PODS,RAW 461 42 11
HYACINTH-BEANS,IMMAT
SEEDS,RAW
252 2 126
JERUSALEM-ARTICHOKES,RAW 429 4 107.2
JEW’S EAR,(PEPEAO),RAW 43 9 4.8
JUTE,POTHERB,RAW 559 8 69.9
KALE,RAW 447 43 10.4
KALE,SCOTCH,RAW 450 70 6.4
KOHLRABI,RAW 350 20 17.5
LAMBSQUARTERS,RAW 452 43 10.5
LEEKS,(BULB&LOWER
LEAF-PORTION),RAW
180 20 9
LEMON GRASS (CITRONELLA),RAW 723 6 120.5
LETTUCE,BUTTERHEAD (INCL
BOSTON&BIBB TYPES),RAW
238 5 47.6
LETTUCE,COS OR ROMAINE,RAW 247 8 30.9
LETTUCE,GRN LEAF,RAW 194 28 6.9
LETTUCE,ICEBERG (INCL
CRISPHEAD TYPES),RAW
141 10 14.1
LETTUCE,RED LEAF,RAW 187 25 7.5
LOTUS ROOT,RAW 556 40 13.9
MOUNTAIN YAM,HAWAII,RAW 418 13 32.2
MUSHROOMS,BROWN,ITALIAN,OR
CRIMINI,RAW
448 6 74.7
MUSHROOMS,CHANTERELLE,RAW 506 9 56.2
MUSHROOMS,ENOKI,RAW 359 3 119.7
MUSHROOMS,MAITAKE,RAW 204 1 204
MUSHROOMS,MOREL,RAW 411 21 19.6
MUSHROOMS,OYSTER,RAW 420 18 23.3
MUSHROOMS,PORTABELLA,EXPOSED
TO UV LT,RAW
364 9 40.4
MUSHROOMS,PORTABELLA,RAW 364 9 40.4
MUSHROOMS,SHIITAKE,RAW 304 9 33.8
MUSHROOMS,WHITE,RAW 318 5 63.6
MUSTARD GREENS,RAW 354 25 14.2
MUSTARD
SPINACH,(TENDERGREEN),RAW
449 21 21.4
NOPALES,RAW 257 21 12.2
OKRA,RAW 303 8 37.9
ONIONS,RAW 146 4 36.5
ONIONS,SPRING OR SCALLIONS
(INCL TOPS&BULB),RAW
276 16 17.2
ONIONS,SWT,RAW 119 8 14.9
ONIONS,WELSH,RAW 212 17 12.5
PARSLEY,RAW 554 56 9.9
PARSNIPS,RAW 375 10 37.5
PEAS,EDIBLE-PODDED,RAW 200 4 50
PEAS,GREEN,RAW 244 5 48.8
PEPPER,BANANA,RAW 256 13 19.7
PEPPER,SERRANO,RAW 305 10 30.5
PEPPERS,HOT CHILI,GRN,RAW 340 7 48.6
PEPPERS,HOT CHILI,RED,RAW 322 9 35.8
PEPPERS,HUNGARIAN,RAW 202 1 202
PEPPERS,JALAPENO,RAW 215 1 215
PEPPERS,PASILLA,DRIED 2222 89 25
PEPPERS,SWEET,YELLOW,RAW 212 2 106
PEPPERS,SWT,GRN,RAW 175 3 58.3
PEPPERS,SWT,RED,RAW 211 4 52.8
PICKLES,CUCUMBER,DILL,LO NA 116 18 6.4
PIGEONPEAS,IMMAT SEEDS,RAW 552 5 110.4
POI 183 12 15.2
POKEBERRY SHOOTS,(POKE),RAW 242 23 10.5
POTATO,FLESH & SKN,RAW 421 6 70.2
POTATOES,RAW,SKIN 413 10 41.3
POTATOES,RED,FLESH &
SKN,RAW
455 6 75.8
POTATOES,RUSSET,FLESH &
SKN,RAW
417 5 83.4
POTATOES,WHITE,FLESH &
SKN,RAW
407 6 67.8
PUMPKIN FLOWERS,RAW 173 5 34.6
PUMPKIN LEAVES,RAW 436 11 39.6
PUMPKIN,RAW 340 1 340
PURSLANE,RAW 494 45 11
RADICCHIO,RAW 302 22 13.7
RADISH SEEDS,SPROUTED,RAW 86 6 14.3
RADISHES,ORIENTAL,RAW 227 21 10.8
RADISHES,RAW 233 39 6
RADISHES,WHITE ICICLE,RAW 280 16 17.5
RUTABAGAS,RAW 337 20 16.8
SALSIFY,(VEG OYSTER),RAW 380 20 19
SEAWEED,AGAR,RAW 226 9 25.1
SEAWEED,LAVER,RAW 356 48 7.4
SESBANIA FLOWER,RAW 184 15 12.3
SHALLOTS,RAW 334 12 27.8
SOYBEANS,GREEN,RAW 620 15 41.3
SOYBEANS,MATURE
SEEDS,SPROUTED,RAW
484 14 34.6
SPINACH,RAW 558 79 7.1
SQUASH,SMMR,ALL VAR,RAW 262 2 131
SQUASH,SMMR,CROOKNECK&STRAIGHTNECK,RAW 222 2 111
SQUASH,SMMR,ZUCCHINI,INCL
SKN,RAW
261 8 32.6
SQUASH,SUMMER,SCALLOP,RAW 182 1 182
SQUASH,WINTER,ACORN,RAW 347 3 115.7
SQUASH,WINTER,HUBBARD,RAW 320 7 45.7
SQUASH,WNTR,ALL VAR,RAW 350 4 87.5
SQUASH,WNTR,BUTTERNUT,RAW 352 4 88
SQUASH,WNTR,SPAGHETTI,RAW 108 17 6.4
SQUASH,ZUCCHINI,BABY,RAW 459 3 153
SUCCOTASH,(CORN&LIMAS),RAW 369 4 92.2
SWEET POTATO LEAVES,RAW 518 9 57.6
TARO LEAVES,RAW 648 3 216
TARO SHOOTS,RAW 332 1 332
TARO,RAW 591 11 53.7
TARO,TAHITIAN,RAW 606 50 12.1
TOMATILLOS,RAW 268 1 268
TOMATO JUC,CND,WO/SALT 229 10 22.9
TOMATOES,GREEN,RAW 204 13 15.7
TOMATOES,ORANGE,RAW 212 42 5
TOMATOES,RED,RIPE,RAW,YEAR
RND AVERAGE
237 5 47.4
TOMATOES,YELLOW,RAW 258 23 11.2
TURNIP GREENS,RAW 296 40 7.4
TURNIPS,FROZEN,UNPREPARED 137 25 5.5
VINESPINACH,(BASELLA),RAW 510 24 21.2
WASABI,ROOT,RAW 568 17 33.4
WATERCHESTNUTS,CHINESE,(MATAI),RAW 584 14 41.7
WATERCRESS,RAW 330 41 8
WINGED BEAN LEAVES,RAW 176 9 19.6
WINGED BEAN TUBER,RAW 586 35 16.7
WINGED BNS,IMMAT SEEDS,RAW 223 4 55.8
YAM,RAW 816 9 90.7
YAMBEAN (JICAMA),RAW 150 4 37.5
YAUTIA (TANNIER),RAW 598 21 28.5

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