Nutrition Diet: Which Has Less Potassium, Cauliflower or Broccoli?

October 28, 2025 •

3 min read

Per 100g, raw cauliflower contains approximately 299 mg of potassium, while raw broccoli contains about 316 mg, confirming cauliflower is the one that has less potassium. This minor nutritional difference can be important for individuals managing a low-potassium diet, where every milligram counts, but cooking methods often play a more significant role in the final potassium content.

Quick Summary

A nutritional comparison reveals raw cauliflower has slightly less potassium per 100g than raw broccoli, though the difference is minimal. Boiling vegetables and draining the water can significantly reduce the potassium content in both, making proper preparation more impactful than the initial raw numbers.

Key Points

Slight Potassium Difference: Raw cauliflower contains slightly less potassium per 100g than raw broccoli.
Cooking Method is Key: Boiling and draining the water is the most effective way to significantly reduce potassium levels in both vegetables.
Nutrient Trade-offs: Broccoli is richer in vitamins C and K, while cauliflower provides slightly more B vitamins like folate and B6.
Portion Control Matters: When managing a low-potassium diet, monitoring portion sizes is an important strategy, regardless of the vegetable chosen.
Excellent Substitutions: Cauliflower serves as an effective low-potassium substitute for higher-potassium vegetables like potatoes.

The Potassium Content: A Direct Comparison

While both are famously healthy cruciferous vegetables from the same family, a direct nutritional comparison shows that cauliflower is slightly lower in potassium than broccoli. This distinction, though small, is significant for individuals who need to closely monitor their potassium intake, such as those with chronic kidney disease (CKD). The table below provides a detailed look at the nutritional content per 100g of both raw vegetables, based on data compiled from nutritional databases.

Raw Nutritional Profile: Beyond Potassium

Beyond their potassium content, these two veggies have several other nutritional differences. For example, broccoli is notably higher in vitamins C and K, and contains more fiber, while cauliflower holds the advantage in folate and vitamin B6. Broccoli also contains higher levels of powerful antioxidants like sulforaphane. Conversely, cauliflower is a popular low-carb alternative for dishes like rice and pizza crust. Both, however, are excellent sources of dietary fiber and other important micronutrients.

The Impact of Cooking Methods

For individuals on a low-potassium diet, the way a vegetable is prepared can be more important than its raw mineral content. A process called leaching, or boiling and draining the cooking water, can dramatically reduce the potassium levels in vegetables like broccoli and cauliflower.

Boiling: Cutting the vegetables into small pieces and boiling them in a large amount of water draws potassium out into the water. The cooking water, which now contains a significant amount of the leached potassium, must be discarded and not used for gravies or sauces.
Steaming: While beneficial for preserving vitamins, steaming is less effective at reducing potassium levels compared to boiling, as the potassium remains in the food rather than being washed away.
Roasting/Sautéing: These methods also preserve most of the potassium content, so they are not recommended for those with strict potassium restrictions. However, for those with less severe restrictions, portion control can be an effective strategy.

Comparison Table: Raw Cauliflower vs. Broccoli (per 100g)


Nutrient	Raw Cauliflower (per 100g)	Raw Broccoli (per 100g)
Potassium	299 mg	316 mg
Calories	~23 kcal	~34 kcal
Vitamin C	48.2 mg	89 mg
Fiber	~2 g	~2.6 g
Folate	57 µg	63 µg
Calcium	22 mg	47 mg
Protein	1.92 g	2.8 g

Incorporating These Veggies into a Low-Potassium Diet

For those needing to reduce potassium intake, incorporating cruciferous vegetables requires mindful preparation. Here are some tips:

Choose Cauliflower: Given it's slightly lower raw potassium content, cauliflower is the slightly better choice between the two when consumed in its raw state or when cooking methods don't significantly reduce potassium.
Embrace Boiling: If you prefer broccoli or just want to minimize potassium, boiling is the most effective cooking method. Cut the vegetables into florets, boil in a generous amount of water, and then drain and rinse before serving.
Practice Portion Control: Even boiled vegetables contain some potassium. Limiting your portion size to a manageable amount, typically a half-cup cooked, can help keep intake within dietary limits.
Substitute Smarter: Cauliflower is an excellent low-potassium substitute for higher-potassium foods like potatoes in mashed or roasted dishes.

Other Low-Potassium Vegetable Options

Fortunately, a low-potassium diet doesn't have to be limited to just cauliflower. Many other vegetables are naturally low in potassium and can be enjoyed freely, especially when prepared with potassium-reducing methods.

Green or wax beans
Cabbage
Carrots
Celery
Cucumbers
Eggplant
Onions
Radishes
Zucchini

For more information on managing potassium levels, resources like the National Kidney Foundation offer extensive dietary guidance.

Conclusion

While the answer to which has less potassium, cauliflower or broccoli, points to cauliflower, the real takeaway for a low-potassium diet is the cooking method. The potassium difference between the two raw vegetables is marginal. Boiling and draining the water significantly reduces the potassium content in both, making it possible to enjoy either vegetable safely. Focusing on preparation techniques and portion control is key, allowing you to enjoy the nutritional benefits of these healthy cruciferous vegetables while adhering to dietary restrictions.

Frequently Asked Questions

Yes, cooking methods like boiling in a large amount of water can significantly reduce the potassium content in vegetables. The potassium leaches out into the cooking water, which should then be discarded.

Between steamed broccoli and steamed cauliflower, cauliflower is still slightly lower in potassium, but steaming is not as effective as boiling for reducing potassium levels, so the difference will be minimal.

According to nutritional data, raw cauliflower contains approximately 299 mg of potassium per 100g serving.

For a 100g serving, raw broccoli contains about 316 mg of potassium.

Frozen broccoli can be a good choice, as it's often blanched (briefly boiled) before freezing. However, the most significant reduction in potassium comes from boiling it yourself and discarding the water.

Other low-potassium vegetables include green beans, cabbage, carrots, celery, cucumbers, eggplant, and onions.

To reduce the potassium in mashed cauliflower, boil the cauliflower florets in a large pot of water, then drain and rinse them thoroughly before mashing. Avoid using the cooking water in the final product.