Is kangkung high in potassium?

December 26, 2025 •

3 min read

A 100-gram serving of boiled kangkung contains approximately 278 milligrams of potassium, making it a good source of this essential mineral. However, whether this qualifies as 'high' depends on the reference, especially when compared to other popular vegetables.

Quick Summary

Kangkung is a good source of potassium and other vital nutrients, but its potassium content is not exceptionally high compared to other vegetables. The mineral is important for bodily functions and can be affected by cooking methods.

Key Points

Moderate Source: Kangkung contains a moderate amount of potassium, with around 278mg per 100g when boiled, but less than nutrient-dense foods like spinach or bananas.
Cooking Method Matters: Steaming and stir-frying are better for retaining kangkung's water-soluble potassium compared to boiling, which leaches the mineral into the water.
Potassium for Health: The potassium in kangkung supports essential bodily functions, including fluid balance, nerve signals, and healthy blood pressure levels.
Rich in Other Nutrients: Besides potassium, kangkung is an excellent source of vitamins A and C, iron, magnesium, and dietary fiber.
Hydration Support: As an electrolyte-dense food, kangkung helps the body stay hydrated, which is crucial for optimal health.
Healthy Dietary Addition: For most people, kangkung is a great addition to a healthy diet, but those on restricted potassium diets should monitor their intake.

Kangkung's Place Among Potassium Sources

Kangkung, also known as water spinach, is a popular leafy green vegetable in many parts of Asia. While it is celebrated for its nutritional profile, its standing as a high-potassium food is relative. With about 185 mg of potassium per 100 grams when steamed, it contributes to your daily mineral intake but doesn't top the charts like other common foods. Comparing its potassium level to other greens provides a clearer picture of its nutritional role.

Potassium Content by Cooking Method

Preparation is key when it comes to maximizing the mineral content of kangkung. Potassium is a water-soluble mineral, which means it can leach into the cooking water when boiled. For optimal retention, it is best to choose cooking methods that use less water or cook for shorter periods.

Boiling: Can lead to a loss of potassium into the water. A 100g serving of boiled kangkung is reported to have around 278mg of potassium, but this can be misleading as much depends on the amount of water used and how long it is boiled.
Steaming: This gentle method helps retain more of the water-soluble minerals. Steamed kangkung contains approximately 185mg of potassium per 100g.
Stir-frying: A quick and popular method that retains most nutrients. This is an excellent way to cook kangkung, often with garlic and chili.

The Role of Potassium and Kangkung's Broader Benefits

Potassium is a vital electrolyte that the body uses to maintain fluid balance, regulate nerve signals, and support muscle contractions. For heart health, an adequate potassium intake can help manage blood pressure. While kangkung is a contributor, it is far from the only source of potassium needed in a healthy diet.

Beyond potassium, kangkung is a nutritional powerhouse, offering a wide array of other health benefits.

Nutritional Advantages of Kangkung:

Rich in Vitamins: An excellent source of Vitamins A and C, which are crucial for vision, immune function, and skin health.
Packed with Minerals: In addition to potassium, it contains significant amounts of iron, magnesium, and calcium, supporting bone health and oxygen transport in the blood.
High in Antioxidants: Contains beneficial antioxidants that help fight cellular damage caused by free radicals.
Good for Digestion: Kangkung is high in fiber, which promotes regular bowel movements and aids in preventing constipation.
Promotes Hydration: Since it grows in semi-aquatic environments, it is naturally rich in electrolytes, aiding in hydration.

Comparison of Potassium Content in Common Foods

To provide context for kangkung's potassium content, the following table compares its value to other well-known sources. These values can vary slightly depending on preparation and specific source data. Values are approximate per 100g.


Food (per 100g)	Potassium Content (mg)	Notes
Kangkung (Boiled)	278	Content can vary depending on boiling time and water volume.
Spinach (Cooked)	636	Significantly higher than kangkung.
Banana (Medium)	422	A single medium banana is a very good source.
Sweet Potato (Baked)	~458	A powerhouse of potassium.
Lentils (Cooked)	369	Another solid source of potassium.

A Final Word on Kangkung and Potassium

Kangkung should be viewed as a valuable part of a balanced diet rather than a sole source for any single nutrient. Its moderate potassium content, coupled with its rich profile of vitamins, minerals, and antioxidants, makes it a healthy and versatile vegetable. Those on potassium-restricted diets should consult a healthcare professional to determine appropriate serving sizes, as with any food.

Incorporating kangkung into your meals is easy and delicious, with stir-frying being a fantastic way to both preserve its nutrients and enjoy its fresh flavor. Remember, dietary potassium is best obtained from a variety of whole foods, not just a single source. You can learn more about general potassium intake and dietary needs from authoritative sources like the Harvard T.H. Chan School of Public Health. Harvard T.H. Chan School of Public Health: Potassium

Conclusion

While not the highest source of potassium available, kangkung is a nutritious leafy green that contributes a solid amount of this important mineral to your diet. Its overall nutritional profile, including high levels of vitamins A and C, iron, and magnesium, cements its reputation as a health-promoting vegetable. Choosing quick cooking methods like stir-frying or steaming will help maximize its potassium retention and other valuable nutrients. By including kangkung as part of a varied and balanced diet, you can enjoy its many benefits while supporting your overall health.

Frequently Asked Questions

No, a medium banana typically contains significantly more potassium (around 422mg) than a 100-gram serving of kangkung, which has approximately 278mg when boiled.

Yes, even after boiling, kangkung remains a decent source of potassium. However, some of the mineral leaches into the cooking water, so other methods like steaming or stir-frying are better for retention.

Individuals on a potassium-restricted diet, often due to kidney issues, should monitor their intake of all foods containing potassium, including kangkung, and consult their doctor or a dietitian.

To preserve the most potassium, opt for cooking methods that don't involve boiling, such as stir-frying or steaming. This prevents the water-soluble mineral from being lost.

In addition to potassium, kangkung contains other important minerals, including iron, magnesium, calcium, and manganese, which contribute to its overall nutritional value.

Kangkung is dense in electrolytes, including both sodium and potassium. However, the amount of sodium in a prepared dish can vary significantly depending on added seasonings like sauces.

Potassium plays a role in regulating blood pressure. Including kangkung as part of a balanced diet, along with reducing sodium intake, can support healthy blood pressure.