Does lettuce contain high potassium?

December 22, 2025 •

3 min read

According to Western Health, one cup of raw lettuce contains approximately 80 mg of potassium. While lettuce does contain potassium, it is not considered a high-potassium food when compared to many other vegetables and fruits.

Quick Summary

Lettuce is a source of potassium, but it is not considered a high-potassium food. Its nutrient content varies by type, with darker varieties generally having more. Lettuce remains a suitable choice for most diets, including those requiring lower potassium intake.

Key Points

Low Potassium Source: Lettuce, particularly common varieties like iceberg, is not a high-potassium vegetable and is often recommended for low-potassium diets.
Potassium Varies by Type: The amount of potassium differs across lettuce varieties, with romaine containing significantly more than iceberg, though neither is considered high compared to other foods.
Rich in Other Nutrients: Beyond potassium, lettuce provides essential vitamins and minerals, including Vitamins A, C, K, and folate.
Hydrating and Low-Calorie: With a high water content and low-calorie count, lettuce is an excellent choice for staying hydrated and managing weight.
Essential for Body Function: The potassium in lettuce contributes to vital bodily functions such as heart health, nerve signaling, and fluid balance.
Versatile for Diets: Lettuce is a highly versatile vegetable that can be incorporated into many meals, from salads and wraps to sandwiches, to boost nutrient intake.

Is Lettuce a High-Potassium Food?

Despite being a healthy addition to any diet, lettuce is not typically classified as a high-potassium food. The amount of potassium is relatively low when considering the average serving size and comparing it to other fruits and vegetables known for their high potassium content, such as bananas, potatoes, and spinach. For individuals monitoring their potassium intake, such as those with kidney disease, lettuce is often recommended as a low-potassium vegetable option.

Potassium Content in Different Lettuce Varieties

Not all lettuce is created equal, and the potassium content can vary significantly depending on the type. This is primarily due to differences in water content and overall nutrient density.

Iceberg Lettuce

Often considered the least nutritious of the lettuce family due to its high water content, iceberg lettuce still provides a small amount of potassium. A single cup of shredded iceberg contains about 77.55 mg of potassium, making it an excellent choice for a low-potassium diet.

Romaine Lettuce

Romaine lettuce offers a more significant nutrient boost than iceberg. One cup of shredded romaine provides approximately 229 mg of potassium. While this is higher than iceberg, it still falls into the medium-potassium category when compared to foods like cooked spinach.

Red Leaf and Green Leaf Lettuce

These loose-leaf varieties have nutrient profiles that fall between iceberg and romaine. One cup of red leaf lettuce contains around 52 mg of potassium, while green leaf lettuce offers about 70 mg per cup. Their deeper color indicates higher levels of certain nutrients, but they remain a low-potassium option.

The Role of Potassium in the Body

Potassium is an essential mineral and electrolyte that plays a vital role in several bodily functions.

Heart Health: It helps maintain a regular heartbeat and regulates blood pressure.
Nerve Function: Potassium aids in nerve impulse transmission throughout the body.
Muscle Contraction: It assists with normal muscle function and contraction.
Fluid Balance: It is essential for maintaining fluid balance within and outside of cells.

Comparison of Potassium in Lettuce vs. Other Foods

To put the potassium content of lettuce into perspective, it's helpful to compare it with other common fruits and vegetables. As you can see, the quantity in lettuce is minimal compared to true high-potassium sources.


Food (Serving Size)	Potassium (mg)	Source	Type of Potassium Level
Baked Potato (1 medium with skin)	926		High
Cooked Spinach (1 cup)	839		High
Avocado (1/2 cup)	364		High
Romaine Lettuce (1 cup shredded)	229		Medium
Cabbage (1/2 cup raw)	86		Low
Iceberg Lettuce (1 cup shredded)	77.55		Low

How to Incorporate Lettuce into a Balanced Diet

Lettuce is a versatile vegetable that can be enjoyed in many ways. Here are some simple ideas for adding this nutritious green to your meals:

Use large, sturdy romaine leaves as a low-carb alternative to tortillas for wraps.
Shred iceberg lettuce and add it to tacos or sandwiches for a refreshing crunch.
Create a vibrant salad with a mix of red leaf and green leaf lettuces for a variety of textures and colors.
Add torn leaves to soups and stews towards the end of cooking to maintain some texture and nutrition.

Conclusion

In conclusion, while lettuce contains potassium, it is not a high-potassium food and can be a suitable part of many healthy diets, including those that require careful management of potassium intake. The specific amount varies between types, with darker, looser-leaf varieties like romaine providing more than iceberg. However, even these higher-potassium lettuces contain far less of the mineral than foods like potatoes or spinach. By understanding the nutritional profile of different lettuce varieties, consumers can make informed choices to meet their dietary needs while enjoying the hydrating and nutrient-rich benefits of this leafy green. For more detailed information on the functions of potassium, you can explore resources like the University of Hawaiʻi OER Human Nutrition.

Frequently Asked Questions

No, romaine lettuce is not considered high in potassium, though it has more than iceberg. One cup of shredded romaine contains about 229 mg of potassium, placing it in the medium-potassium category compared to foods like spinach or potatoes.

Yes, lettuce is suitable for a low-potassium diet, especially varieties like iceberg. It is considered a low-potassium food and is often included in meal plans for those monitoring their intake, such as kidney disease patients.

Romaine lettuce has more potassium than iceberg lettuce. While one cup of shredded iceberg has about 77.55 mg, the same amount of romaine can contain significantly more, around 229 mg.

Yes, people with kidney disease can generally eat lettuce. It is a leafy green often recommended due to its lower potassium content compared to other vegetables like spinach and beet greens.

Cooking can affect potassium levels. However, since lettuce is primarily consumed raw and has a high water content, it is generally considered a low-potassium food regardless. Cooking may reduce some nutrients, but the primary classification as a low-potassium food remains.

Spinach is considerably higher in potassium than lettuce. For example, a cup of cooked spinach can contain over 800 mg of potassium, while a cup of lettuce contains less than a third of that amount.

Yes, the potassium found in lettuce supports several health benefits. It helps regulate blood pressure, maintain fluid balance, and assists with proper nerve and muscle function.