Which vegetable has the most potassium? A Deep Dive into High-Potassium Vegetables

October 17, 2025 •

4 min read

According to the National Institutes of Health, most adults in the U.S. don't consume enough potassium daily, a mineral vital for body function. This nutrient deficit can be addressed by incorporating specific vegetables into your diet, but which vegetable has the most potassium? The answer is often surprising and involves more than just the famous banana.

Quick Summary

Find out which vegetables are packed with the highest levels of potassium. This guide covers a range of powerhouse options, detailing their nutritional value and how to easily incorporate them into your meals for optimal health.

Key Points

Beet Greens Lead: Cooked beet greens contain more potassium per cup than any other common vegetable, providing over 1,300 mg.
Potatoes are Powerhouses: A medium-baked potato with the skin on is an excellent source of potassium, offering over 900 mg.
Leafy Greens are Key: Swiss chard and spinach are among the most potassium-dense leafy greens when cooked.
Legumes are a Smart Choice: Lima beans and other legumes offer a significant amount of potassium, along with fiber and protein.
Cooking Concentrates Nutrients: Certain vegetables, especially leafy greens, become more potassium-dense when cooked.
Potassium Benefits Heart Health: Adequate potassium intake helps regulate blood pressure, reduces the effects of sodium, and is essential for proper heart function.

The Surprising Leader: Cooked Beet Greens

When it comes to the top spot for potassium content among vegetables, the winner is a leafy green many overlook: cooked beet greens. A single cooked cup of these nutritious leaves can provide a staggering 1,309 milligrams of potassium, making them a true powerhouse of this essential mineral. For context, that's over double the potassium found in a medium banana. These leaves are not only rich in potassium but also in vitamins A and K, and antioxidants, making them a highly beneficial addition to a healthy diet. They can be sautéed with garlic and olive oil or added to soups and stews for a nutritional boost.

Other Top Contenders in the Potassium Race

While beet greens lead the pack, several other vegetables deserve recognition for their high potassium levels. Starchy and leafy vegetables are often excellent sources, and some cooking methods, like boiling and draining, can concentrate the minerals.

Potatoes

Contrary to popular belief that bananas are the best source, a medium-sized baked potato with the skin on contains a remarkable amount of potassium, often exceeding 900 mg. The skin holds a significant portion of the mineral, so eating it is key to maximizing intake. Sweet potatoes and yams are also exceptional, with a cooked yam providing over 900 mg per cup.

Swiss Chard

This versatile and colorful leafy green comes in a close second to beet greens. A single cooked cup of Swiss chard contains around 961 mg of potassium. It can be prepared in the same way as spinach or other leafy greens, wilting quickly into a delicious side dish or addition to pasta and egg dishes.

Lima Beans and Legumes

Legumes are another fantastic source of potassium, with cooked lima beans being a notable example. A cooked cup provides nearly 969 mg of potassium. Beans are also excellent sources of fiber and plant-based protein.

Acorn Squash

This winter squash variety is a delicious and rich source of potassium. A cup of baked acorn squash provides around 896 mg, along with a good dose of vitamins A and C.

Spinach

Another well-known leafy green, cooked spinach is a potent source of potassium, delivering approximately 839 mg per cooked cup. Cooking concentrates the nutrients, making it more potassium-dense than its raw counterpart.

Why is Potassium So Important?

Potassium is a vital electrolyte, a mineral that carries an electrical charge and is essential for numerous bodily functions. Here are some of its key roles:

Blood Pressure Regulation: A diet rich in potassium can help lower blood pressure by reducing the effects of sodium. It helps relax blood vessel walls, which promotes healthy blood flow.
Fluid Balance: Potassium works with sodium to maintain the body's fluid balance, ensuring adequate hydration of cells.
Muscle Contractions: It is critical for proper muscle function, including the vital contraction and relaxation of the heart. Low potassium can lead to muscle weakness and cramping.
Nervous System Function: Potassium helps generate nerve impulses, which are crucial for communication between the brain and the body.

Comparison of High-Potassium Vegetables

To help you make informed choices, here is a comparison of the potassium content in some of the leading vegetable sources.


Vegetable	Serving Size	Approximate Potassium (mg)	Notes
Beet Greens, cooked	1 cup	1,309	Can be sautéed or added to stews
Lima Beans, cooked	1 cup	969	Also high in fiber and protein
Swiss Chard, cooked	1 cup	961	A versatile leafy green for many dishes
Potato, baked with skin	1 medium	926	Keep the skin for maximum nutrient density
Yam, cooked	1 cup	911	Similar to sweet potato, very high in potassium
Acorn Squash, cooked	1 cup	896	Great for roasting or mashing
Spinach, cooked	1 cup	839	A classic, easy-to-use option

How to Incorporate High-Potassium Vegetables into Your Diet

Integrating these vegetables into your daily meals is simple and delicious. For cooked greens like beet greens, Swiss chard, and spinach, consider adding them to scrambles, frittatas, or stir-fries. A baked potato is a perfect side dish, while roasted acorn squash can be a flavorful and nutritious part of any meal. Additionally, incorporating beans into your diet through soups, salads, and chilis is an excellent way to increase your potassium intake.

Conclusion

While a single food is often touted as the best source, the answer to which vegetable has the most potassium reveals a few surprising leaders, particularly cooked beet greens. However, the key to meeting your daily potassium needs lies not in relying on one vegetable but in incorporating a variety of high-potassium options into your meals. From baked potatoes and Swiss chard to legumes like lima beans, the vegetable kingdom offers a diverse array of choices to support heart health, regulate blood pressure, and maintain proper nervous system function. Making these nutrient-dense choices a regular part of your diet is a flavorful and effective strategy for improving your overall health. For further information on recommended daily intake, consult the Dietary Guidelines for Americans.

Frequently Asked Questions

Cooked beet greens, baked potatoes with skin, cooked Swiss chard, and cooked lima beans are among the vegetables with the highest potassium content.

No, while bananas contain potassium, many vegetables, including cooked beet greens, baked potatoes, and Swiss chard, provide significantly more potassium per serving.

Cooking certain vegetables, especially leafy greens like spinach and chard, can concentrate their potassium content because the moisture is reduced.

Potassium is an essential electrolyte that helps regulate blood pressure, maintain proper fluid balance, facilitate nerve signals, and control muscle contractions, including the heart's rhythm.

Yes, it is possible to meet your daily potassium needs through a balanced diet rich in fruits and vegetables. Many foods contain potassium, making it accessible through whole food sources.

Yes, other great sources of potassium include fruits like avocados, dried apricots, and oranges, as well as legumes, fish, and dairy products.

Symptoms of low potassium can include muscle weakness, fatigue, and cramping. However, both high and low levels can be dangerous, so it's important to maintain a proper balance.