Low Potassium Vegetables Table

Most vegetables are high potassium foods, but a few are low potassium foods. For those people on a potassium restricted diet, both are important. The high potassium vegetables are to be avoided or eaten in very small amounts, and the low potassium vegetables are to be preferred. But even those foods low in potassium have to be limited in amount.

Not all foods in the table are low potassium foods. Some were left in to show how different methods of preparation will affect potassium. Notice how boiling pinto beans draws out the potassium, going from 307 mg in the uncooked bean to 93 in the boiled version. This is an example of how boiling food in water can often lower its potassium content. This is true of many high potassium vegetables too.

Others were left in to show the enormous variation in potassium and sodium that occurs in different types of food that you might think were similar. Different types of seaweed differ enormously. Laver and agar have large amounts of potassium and wakame and kelp are loaded with sodium. Irish moss is the only one with a favorable amount of both.

Some high potassium herbs and condiments were left in since they are used in such small amounts that they only contribute a small amount of potassium to a dish. For example, parsley has a whopping 6300 mg of potassium in 100 gm of parsley. But it is used in very small amounts. A tablespoon only gives 25 mg of potassium.

Most people on a low potassium diet also should be on a low sodium diet. We left a few salted and unsalted versions in so you could see the huge difference in sodium for the two versions. We also included some canned versions for a similar comparison. For example, notice that canned onions have even more sodium than onions that are boiled and cooked with salt.

The main source of dietary vegetables will probably be broccoli, cauliflower, mushrooms, lettuce, zucchini, jicama, and cabbage. Small amounts of other vegetables should be in the diet to prevent nutritional deficiencies. Appropriately small amounts of vegetables from the high potassium vegetables table can be eaten, but calculate the amount of potassium you are getting.

The weights all are grams except for the potassium and sodium, which are milligrams. The potassium and sodium values given are for 100 grams of food.

As usual, K is potassium, and Na is sodium.

Except for the amount of potassium per serving and the potassium sodium ratio (which we calculated), the source of data is: USDA National Nutrient Database Standard Reference – Release 22.

Food K Na Ratio K:Na Serving Wt Serving Size K per Serving
Alfalfa seeds, sprouted, raw 79 6 13.17 28 1 oz 26
Arugula, raw 369 27 13.67 2 1 leaf 7
Beans, pinto, mature seeds, sprouted, cooked,
boiled, drained, without salt
98 51 1.92 28 1 oz 28
Beans, pinto, mature seeds, sprouted, raw 307 153 2.01 28 1 oz 87
Broccoli raab, raw 196 33 5.94 40 1 cup, chopped 79
Brussels sprouts, cooked, boiled, drained,
with salt
317 257 1.23 21 1 sprout 67
Brussels sprouts, cooked, boiled, drained,
without salt
317 21 15.10 21 1 sprout 67
Butterbur, canned 12 4 3.00 124 1 cup, chopped 15
Cabbage, napa, cooked 87 11 7.91 109 1 cup 95
Carrots, baby, raw 237 78 3.04 15 1 large 36
Carrots, cooked, boiled, drained, without salt 235 58 4.05 9.7 1 tbsp 23
Cauliflower, cooked, boiled, drained, without
salt
142 15 9.47 62 .5 cup,  (1″ pieces) 88
Chives, freeze-dried 2960 70 42.29 0.2 1 tbsp 6
Chives, raw 296 3 98.67 3 1 tbsp, chopped 9
Coleslaw, home-prepared 181 23 7.87 8 1 tbsp 14
Collards, raw 169 20 8.45 36 1 cup, chopped 61
Coriander (cilantro) leaves, raw 521 46 11.33 4 .25 cup 21
Cucumber, with peel, raw 147 2 73.50 52 .5 cup, slices 76
Epazote, raw 633 43 14.72 0.8 1 tbsp 5
Ginger root, raw 415 13 31.92 2 1 tsp 8
Gourd, white-flowered (calabash), raw 150 2 75.00 58 .5 cup,  (1″ pieces) 87
Lettuce, green leaf, raw 194 28 6.93 35 1 cup, shredded 69
Lettuce, red leaf, raw 187 25 7.48 28 1 cup, shredded 53
Mushrooms, enoki, raw 359 3 119.67 5 1 large 18
Mushrooms, Jew’s ear, (pepeao), raw 43 9 4.78 99 1 cup, slices 43
Mushrooms, shiitake, dried 1534 13 118.00 3.6 1 mushroom 55
Mushrooms, shiitake, raw 304 9 33.78 19 1 piece, whole 57
New Zealand spinach, raw 130 130 1.00 56 1 cup, chopped 73
Onions, canned, solids and liquids 111 371 0.30 63 1 onion 70
Onions, frozen, chopped, cooked, boiled,
drained, with salt
108 248 0.44 15 1 tbsp, chopped 16
Onions, frozen, chopped, cooked, boiled,
drained, without salt
108 12 9.00 15 1 tbsp, chopped 16
Onions, young green, tops only 159 15 10.60 6 1 tbsp 10
Parsley, freeze-dried 6300 391 16.11 0.4 1 tbsp 25
Peas, green, frozen, cooked, boiled, drained,
with salt
110 323 0.34 80 .5 cup 88
Peas, green, frozen, cooked, boiled, drained,
without salt
110 72 1.53 80 .5 cup 88
Peppers, hungarian, raw 202 1 202.00 27 1 pepper 55
Peppers, sweet, green, cooked, boiled,
drained, with salt
166 238 0.70 12 1 tbsp 19
Peppers, sweet, green, freeze-dried 3170 193 16.42 0.4 1 tbsp 13
Peppers, sweet, green, frozen, chopped,
boiled, drained, without salt
72 4 18.00 135 1 cup, chopped or strips 97
Peppers, sweet, green, frozen, chopped,
cooked, boiled, drained, with salt
72 240 0.30 135 1 cup,  chopped or strips 97
Peppers, sweet, green, sauteed 134 17 7.88 28 1 oz 38
Peppers, sweet, red, cooked, boiled, drained,
with salt
166 238 0.70 12 1 tbsp 20
Peppers, sweet, red, frozen, chopped, cooked,
boiled, drained, without salt
72 4 18.00 135 1 cup,  chopped or strips 97
Peppers, sweet, red, sauteed 193 21 9.19 28 1 oz 55
Pickles, cucumber, dill, low sodium 116 18 6.44 65 1 medium 75
Pickles, cucumber, sour, low sodium 23 18 1.28 143 1 cup, chopped or diced 33
Pickles, cucumber, sweet, low sodium (includes
bread and butter pickles)
32 18 1.78 160 1 cup, chopped or diced 51
Pumpkin flowers, raw 173 5 34.60 33 1 cup 57
Radish seeds, sprouted, raw 86 6 14.33 38 1 cup 33
Seaweed, agar, raw 226 9 25.11 10 2 tbsp,  (1/8 cup) 23
Seaweed, irishmoss, raw 63 67 0.94 10 2 tbsp,  (1/8 cup) 6
Seaweed, kelp, raw 89 233 0.38 10 2 tbsp,  (1/8 cup) 9
Seaweed, laver, raw 356 48 7.42 26 10 sheets 93
Seaweed, wakame, raw 50 872 0.06 10 2 tbsp,  (1/8 cup) 5
Sesbania flower, raw 184 15 12.27 3 1 flower 6
Shallots, raw 334 12 27.83 10 1 tbsp, chopped 33
Squash, zucchini, baby, raw 459 3 153.00 16 1 large 73
Tomatillos, raw 268 1 268.00 34 1 medium 91
Waterchestnuts, chinese, canned, solids and
liquids
118 8 14.75 70 .5 cup, slices 83
Winged bean leaves, raw 176 9 19.56 28 1 oz 50
Winged beans, immature seeds, raw 223 4 55.75 44 1 cup, slices 98
Yambean (jicama), cooked, boiled, drained,
without salt
135 4 33.75 28 1 oz 38