High Potassium Foods

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.

6b4d4c9d9bf1a57 High Potassium Foods Raw Vegetables Table

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 macronutrients are in grams, and for micronutrients 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

Food	Calories	Protein	Fat	Carbohydrt	Fiber	Potassium	Sodium	Ratio K:Na
ALFALFA SEEDS,SPROUTED,RAW	23	3.99	0.69	2.1	1.9	79	6	13.2
AMARANTH LEAVES,RAW	23	2.46	0.33	4.02		611	20	30.6
ARROWHEAD,RAW	99	5.33	0.29	20.23		922	22	41.9
ARROWROOT,RAW	65	4.24	0.2	13.39	1.3	454	26	17.5
ARTICHOKES,(GLOBE OR FRENCH),RAW	47	3.27	0.15	10.51	5.4	370	94	3.9
ARUGULA,RAW	25	2.58	0.66	3.65	1.6	369	27	13.7
ASPARAGUS,RAW	20	2.2	0.12	3.88	2.1	202	2	101
BALSAM-PEAR (BITTER GOURD),PODS,RAW	17	1	0.17	3.7	2.8	296	5	59.2
BAMBOO SHOOTS,RAW	27	2.6	0.3	5.2	2.2	533	4	133.2
BEET GREENS,RAW	22	2.2	0.13	4.33	3.7	762	226	3.4
BEETS,RAW	43	1.61	0.17	9.56	2.8	325	78	4.2
BORAGE,RAW	21	1.8	0.7	3.06		470	80	5.9
BROCCOLI RAAB,RAW	22	3.17	0.49	2.85	2.7	196	33	5.9
BROCCOLI,FLOWER CLUSTERS,RAW	28	2.98	0.35	5.24		325	27	12
BROCCOLI,LEAVES,RAW	28	2.98	0.35	5.24		325	27	12
BROCCOLI,RAW	34	2.82	0.37	6.64	2.6	316	33	9.6
BROCCOLI,STALKS,RAW	28	2.98	0.35	5.24		325	27	12
BRUSSELS SPROUTS,RAW	43	3.38	0.3	8.95	3.8	389	25	15.6
BURDOCK ROOT,RAW	72	1.53	0.15	17.34	3.3	308	5	61.6
BUTTERBUR,(FUKI),RAW	14	0.39	0.04	3.61		655	7	93.6
CABBAGE,CHINESE (PAK-CHOI),RAW	13	1.5	0.2	2.18	1	252	65	3.9
CABBAGE,CHINESE (PE-TSAI),RAW	16	1.2	0.2	3.23	1.2	238	9	26.4
CABBAGE,COMMON,FRESHLY HARVEST,RAW	24	1.21	0.18	5.37	2.3	246	18	13.7
CABBAGE,RAW	25	1.28	0.1	5.8	2.5	170	18	9.4
CABBAGE,RED,RAW	31	1.43	0.16	7.37	2.1	243	27	9
CABBAGE,SAVOY,RAW	27	2	0.1	6.1	3.1	230	28	8.2
CARROT JUICE,CANNED	40	0.95	0.15	9.28	0.8	292	29	10.1
CARROTS,BABY,RAW	35	0.64	0.13	8.24	2.9	237	78	3
CARROTS,RAW	41	0.93	0.24	9.58	2.8	320	69	4.6
CASSAVA,RAW	160	1.36	0.28	38.06	1.8	271	14	19.4
CATSUP,LOW SODIUM	97	1.74	0.31	25.15	0.3	382	20	19.1
CAULIFLOWER,RAW	25	1.92	0.28	4.97	2	299	30	10
CELERY,RAW	16	0.69	0.17	2.97	1.6	260	80	3.2
CELTUCE,RAW	18	0.85	0.3	3.65	1.7	330	11	30
CHAYOTE,FRUIT,RAW	19	0.82	0.13	4.51	1.7	125	2	62.5
CHICORY GREENS,RAW	23	1.7	0.3	4.7	4	420	45	9.3
CHICORY ROOTS,RAW	72	1.4	0.2	17.51	1.5	290	50	5.8
CHICORY,WITLOOF,RAW	17	0.9	0.1	4	3.1	211	2	105.5
CHIVES,RAW	30	3.27	0.73	4.35	2.5	296	3	98.7
CHRYSANTHEMUM LEAVES,RAW	24	3.36	0.56	3.01	3	567	118	4.8
CHRYSANTHEMUM,GARLAND,RAW	24	3.36	0.56	3.02	3	567	118	4.8
COLESLAW,HOME-PREPARED	78	1.29	2.61	12.41	1.5	181	23	7.9
COLLARDS,RAW	30	2.45	0.42	5.69	3.6	169	20	8.4
CORN,SWEET,WHITE,RAW	86	3.22	1.18	19.02	2.7	270	15	18
CORN,SWT,YEL,RAW	86	3.27	1.35	18.7	2	270	15	18
CORNSALAD,RAW	21	2	0.4	3.6		459	4	114.8
CRESS,GARDEN,RAW	32	2.6	0.7	5.5	1.1	606	14	43.3
CUCUMBER,PEELED,RAW	12	0.59	0.16	2.16	0.7	136	2	68
CUCUMBER,WITH PEEL,RAW	15	0.65	0.11	3.63	0.5	147	2	73.5
DANDELION GREENS,RAW	45	2.7	0.7	9.2	3.5	397	76	5.2
DOCK,RAW	22	2	0.7	3.2	2.9	390	4	97.5
EGGPLANT,RAW	24	1.01	0.19	5.7	3.4	230	2	115
ENDIVE,RAW	17	1.25	0.2	3.35	3.1	314	22	14.3
EPAZOTE,RAW	32	0.33	0.52	7.44	3.8	633	43	14.7
EPPAW,RAW	150	4.6	1.8	31.68		340	12	28.3
FENNEL,BULB,RAW	31	1.24	0.2	7.29	3.1	414	52	8
FIDDLEHEAD FERNS,RAW	34	4.55	0.4	5.54		370	1	370
FIREWEED,LEAVES,RAW	103	4.71	2.75	19.22	10.6	494	34	14.5
GARLIC,RAW	149	6.36	0.5	33.06	2.1	401	17	23.6
GINGER ROOT,RAW	80	1.82	0.75	17.77	2	415	13	31.9
GOURD,DISHCLOTH (TOWELGOURD),RAW	20	1.2	0.2	4.36		139	3	46.3
GOURD,WHITE-FLOWERED (CALABASH),RAW	14	0.62	0.02	3.39		150	2	75
GRAPE LEAVES,RAW	93	5.6	2.12	17.31	11	272	9	30.2
HORSERADISH-TREE LEAFY TIPS,RAW	64	9.4	1.4	8.28	2	337	9	37.4
HORSERADISH-TREE,PODS,RAW	37	2.1	0.2	8.53	3.2	461	42	11
HYACINTH-BEANS,IMMAT SEEDS,RAW	46	2.1	0.2	9.19		252	2	126
JERUSALEM-ARTICHOKES,RAW	73	2	0.01	17.44	1.6	429	4	107.2
JEW’S EAR,(PEPEAO),RAW	25	0.48	0.04	6.75		43	9	4.8
JUTE,POTHERB,RAW	34	4.65	0.25	5.8		559	8	69.9
KALE,RAW	50	3.3	0.7	10.01	2	447	43	10.4
KALE,SCOTCH,RAW	42	2.8	0.6	8.32	1.7	450	70	6.4
KOHLRABI,RAW	27	1.7	0.1	6.2	3.6	350	20	17.5
LAMBSQUARTERS,RAW	43	4.2	0.8	7.3	4	452	43	10.5
LEEKS,(BULB&LOWER LEAF-PORTION),RAW	61	1.5	0.3	14.15	1.8	180	20	9
LEMON GRASS (CITRONELLA),RAW	99	1.82	0.49	25.31		723	6	120.5
LETTUCE,BUTTERHEAD (INCL BOSTON&BIBB TYPES),RAW	13	1.35	0.22	2.23	1.1	238	5	47.6
LETTUCE,COS OR ROMAINE,RAW	17	1.23	0.3	3.29	2.1	247	8	30.9
LETTUCE,GRN LEAF,RAW	15	1.36	0.15	2.79	1.3	194	28	6.9
LETTUCE,ICEBERG (INCL CRISPHEAD TYPES),RAW	14	0.9	0.14	2.97	1.2	141	10	14.1
LETTUCE,RED LEAF,RAW	16	1.33	0.22	2.26	0.9	187	25	7.5
LOTUS ROOT,RAW	74	2.6	0.1	17.23	4.9	556	40	13.9
MOUNTAIN YAM,HAWAII,RAW	67	1.34	0.1	16.31		418	13	32.2
MUSHROOMS,BROWN,ITALIAN,OR CRIMINI,RAW	22	2.5	0.1	4.3	0.6	448	6	74.7
MUSHROOMS,CHANTERELLE,RAW	32	1.49	0.53	6.86	3.8	506	9	56.2
MUSHROOMS,ENOKI,RAW	37	2.66	0.29	7.81	2.7	359	3	119.7
MUSHROOMS,MAITAKE,RAW	31	1.94	0.19	6.97	2.7	204	1	204
MUSHROOMS,MOREL,RAW	31	3.12	0.57	5.1	2.8	411	21	19.6
MUSHROOMS,OYSTER,RAW	33	3.31	0.41	6.09	2.3	420	18	23.3
MUSHROOMS,PORTABELLA,EXPOSED TO UV LT,RAW	22	2.11	0.35	3.87	1.3	364	9	40.4
MUSHROOMS,PORTABELLA,RAW	22	2.11	0.35	3.87	1.3	364	9	40.4
MUSHROOMS,SHIITAKE,RAW	34	2.24	0.49	6.79	2.5	304	9	33.8
MUSHROOMS,WHITE,RAW	22	3.09	0.34	3.26	1	318	5	63.6
MUSTARD GREENS,RAW	26	2.7	0.2	4.9	3.3	354	25	14.2
MUSTARD SPINACH,(TENDERGREEN),RAW	22	2.2	0.3	3.9	2.8	449	21	21.4
NOPALES,RAW	16	1.32	0.09	3.33	2.2	257	21	12.2
OKRA,RAW	31	2	0.1	7.03	3.2	303	8	37.9
ONIONS,RAW	40	1.1	0.1	9.34	1.7	146	4	36.5
ONIONS,SPRING OR SCALLIONS (INCL TOPS&BULB),RAW	32	1.83	0.19	7.34	2.6	276	16	17.2
ONIONS,SWT,RAW	32	0.8	0.08	7.55	0.9	119	8	14.9
ONIONS,WELSH,RAW	34	1.9	0.4	6.5		212	17	12.5
PARSLEY,RAW	36	2.97	0.79	6.33	3.3	554	56	9.9
PARSNIPS,RAW	75	1.2	0.3	17.99	4.9	375	10	37.5
PEAS,EDIBLE-PODDED,RAW	42	2.8	0.2	7.55	2.6	200	4	50
PEAS,GREEN,RAW	81	5.42	0.4	14.45	5.1	244	5	48.8
PEPPER,BANANA,RAW	27	1.66	0.45	5.35	3.4	256	13	19.7
PEPPER,SERRANO,RAW	32	1.74	0.44	6.7	3.7	305	10	30.5
PEPPERS,HOT CHILI,GRN,RAW	40	2	0.2	9.46	1.5	340	7	48.6
PEPPERS,HOT CHILI,RED,RAW	40	1.87	0.44	8.81	1.5	322	9	35.8
PEPPERS,HUNGARIAN,RAW	29	0.8	0.41	6.68		202	1	202
PEPPERS,JALAPENO,RAW	30	1.35	0.62	5.9	2.8	215	1	215
PEPPERS,PASILLA,DRIED	345	12.35	15.85	51.13	26.8	2222	89	25
PEPPERS,SWEET,YELLOW,RAW	27	1	0.21	6.32	0.9	212	2	106
PEPPERS,SWT,GRN,RAW	20	0.86	0.17	4.64	1.7	175	3	58.3
PEPPERS,SWT,RED,RAW	31	0.99	0.3	6.03	2.1	211	4	52.8
PICKLES,CUCUMBER,DILL,LO NA	18	0.62	0.19	4.13	1.2	116	18	6.4
PIGEONPEAS,IMMAT SEEDS,RAW	136	7.2	1.64	23.88	5.1	552	5	110.4
POI	112	0.38	0.14	27.23	0.4	183	12	15.2
POKEBERRY SHOOTS,(POKE),RAW	23	2.6	0.4	3.7	1.7	242	23	10.5
POTATO,FLESH & SKN,RAW	77	2.02	0.09	17.47	2.2	421	6	70.2
POTATOES,RAW,SKIN	58	2.57	0.1	12.44	2.5	413	10	41.3
POTATOES,RED,FLESH & SKN,RAW	70	1.89	0.14	15.9	1.7	455	6	75.8
POTATOES,RUSSET,FLESH & SKN,RAW	79	2.14	0.08	18.07	1.3	417	5	83.4
POTATOES,WHITE,FLESH & SKN,RAW	69	1.68	0.1	15.71	2.4	407	6	67.8
PUMPKIN FLOWERS,RAW	15	1.03	0.07	3.28		173	5	34.6
PUMPKIN LEAVES,RAW	19	3.15	0.4	2.33		436	11	39.6
PUMPKIN,RAW	26	1	0.1	6.5	0.5	340	1	340
PURSLANE,RAW	16	1.3	0.1	3.43		494	45	11
RADICCHIO,RAW	23	1.43	0.25	4.48	0.9	302	22	13.7
RADISH SEEDS,SPROUTED,RAW	43	3.81	2.53	3.6		86	6	14.3
RADISHES,ORIENTAL,RAW	18	0.6	0.1	4.1	1.6	227	21	10.8
RADISHES,RAW	16	0.68	0.1	3.4	1.6	233	39	6
RADISHES,WHITE ICICLE,RAW	14	1.1	0.1	2.63	1.4	280	16	17.5
RUTABAGAS,RAW	36	1.2	0.2	8.13	2.5	337	20	16.8
SALSIFY,(VEG OYSTER),RAW	82	3.3	0.2	18.6	3.3	380	20	19
SEAWEED,AGAR,RAW	26	0.54	0.03	6.75	0.5	226	9	25.1
SEAWEED,LAVER,RAW	35	5.81	0.28	5.11	0.3	356	48	7.4
SESBANIA FLOWER,RAW	27	1.28	0.04	6.73		184	15	12.3
SHALLOTS,RAW	72	2.5	0.1	16.8		334	12	27.8
SOYBEANS,GREEN,RAW	147	12.95	6.8	11.05	4.2	620	15	41.3
SOYBEANS,MATURE SEEDS,SPROUTED,RAW	122	13.09	6.7	9.57	1.1	484	14	34.6
SPINACH,RAW	23	2.86	0.39	3.63	2.2	558	79	7.1
SQUASH,SMMR,ALL VAR,RAW	16	1.21	0.18	3.35	1.1	262	2	131
SQUASH,SMMR,CROOKNECK&STRAIGHTNECK,RAW	19	1.01	0.27	3.88	1	222	2	111
SQUASH,SMMR,ZUCCHINI,INCL SKN,RAW	17	1.21	0.32	3.11	1	261	8	32.6
SQUASH,SUMMER,SCALLOP,RAW	18	1.2	0.2	3.84		182	1	182
SQUASH,WINTER,ACORN,RAW	40	0.8	0.1	10.42	1.5	347	3	115.7
SQUASH,WINTER,HUBBARD,RAW	40	2	0.5	8.7		320	7	45.7
SQUASH,WNTR,ALL VAR,RAW	34	0.95	0.13	8.59	1.5	350	4	87.5
SQUASH,WNTR,BUTTERNUT,RAW	45	1	0.1	11.69	2	352	4	88
SQUASH,WNTR,SPAGHETTI,RAW	31	0.64	0.57	6.91		108	17	6.4
SQUASH,ZUCCHINI,BABY,RAW	21	2.71	0.4	3.11	1.1	459	3	153
SUCCOTASH,(CORN&LIMAS),RAW	99	5.03	1.02	19.59	3.8	369	4	92.2
SWEET POTATO LEAVES,RAW	35	4	0.3	6.38	2	518	9	57.6
TARO LEAVES,RAW	42	4.98	0.74	6.7	3.7	648	3	216
TARO SHOOTS,RAW	11	0.92	0.09	2.32		332	1	332
TARO,RAW	112	1.5	0.2	26.46	4.1	591	11	53.7
TARO,TAHITIAN,RAW	44	2.79	0.97	6.91		606	50	12.1
TOMATILLOS,RAW	32	0.96	1.02	5.84	1.9	268	1	268
TOMATO JUC,CND,WO/SALT	17	0.76	0.05	4.24	0.4	229	10	22.9
TOMATOES,GREEN,RAW	23	1.2	0.2	5.1	1.1	204	13	15.7
TOMATOES,ORANGE,RAW	16	1.16	0.19	3.18	0.9	212	42	5
TOMATOES,RED,RIPE,RAW,YEAR RND AVERAGE	18	0.88	0.2	3.92	1.2	237	5	47.4
TOMATOES,YELLOW,RAW	15	0.98	0.26	2.98	0.7	258	23	11.2
TURNIP GREENS,RAW	32	1.5	0.3	7.13	3.2	296	40	7.4
TURNIPS,FROZEN,UNPREPARED	16	1.04	0.16	2.94	1.8	137	25	5.5
VINESPINACH,(BASELLA),RAW	19	1.8	0.3	3.4		510	24	21.2
WASABI,ROOT,RAW	109	4.8	0.63	23.54	7.8	568	17	33.4
WATERCHESTNUTS,CHINESE,(MATAI),RAW	97	1.4	0.1	23.94	3	584	14	41.7
WATERCRESS,RAW	11	2.3	0.1	1.29	0.5	330	41	8
WINGED BEAN LEAVES,RAW	74	5.85	1.1	14.1		176	9	19.6
WINGED BEAN TUBER,RAW	148	11.6	0.9	28.1		586	35	16.7
WINGED BNS,IMMAT SEEDS,RAW	49	6.95	0.87	4.31		223	4	55.8
YAM,RAW	118	1.53	0.17	27.88	4.1	816	9	90.7
YAMBEAN (JICAMA),RAW	38	0.72	0.09	8.82	4.9	150	4	37.5
YAUTIA (TANNIER),RAW	98	1.46	0.4	23.63	1.5	598	21	28.5

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Posted October 4th, 2010 under high potassium foods. Tags: carbohydrates foods, high potassium foods, vegetables
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High Potassium Foods — Raw Vegetables Table

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