by Erin Marissa Russell
Looking for vegetables you can grow that are high in potassium? We’ve got you covered with a simple guideline for finding potassium-rich veggies as well as the list below, which will introduce you to the veggies that are the very highest in potassium.
In general, you’ll find potassium in foods from these categories: leafy greens, fruit that grows on vines, root veggies, and citrus fruits. To learn which veggies specifically are highest in potassium, just keep reading.
Beet Greens
655 mg of potassium in half a cup, cooked
Beet greens may be an unfamiliar vegetable for some gardeners, but these greens are just as edible as mustard greens, collard greens, or turnip greens. They have a fresh, grassy taste and are beautiful to look at.
For more information, check out our article How to Grow Beets.
Lima Beans
485 mg of potassium in half a cup, cooked
As a rule, beans are high in potassium, but lima beans are the highest. Enjoy these sweet little beans straight from the garden. If you’re only used to canned or frozen lima beans, the flavor of fresh ones may be a welcome surprise.
For more information, check out our article How to Grow Bush Beans and Climbing Beans.
Swiss Chard
481 mg of potassium in half a cup, cooked
Swiss chard doesn’t pack quite the potassium punch of beet greens, but they are quite high in the nutrient. Enjoy either rainbow or standard Swiss chard as a great way to add potassium to your diet.
For more information, check out our article How to Grow Swiss Chard.
Potatoes
463 mg of potassium in half a medium baked potato, with skin
There are so many ways to prepare potassium-rich potatoes. When you’re growing your own, you’ll have plenty on hand to try them baked, mashed, fried, boiled, steamed, and roasted.
For more information, check out our article Growing Potatoes in Your Vegetable Garden.
Acorn Squash
448 mg of potassium in half a cup, cooked
Growing acorn squash is a healthy and delicious way to make the most of the winter garden. Did you know you can substitute acorn squash for any pumpkin or winter squash in recipes?
For more information, check out our article How to Grow Winter Squash.
Spinach
420 mg of potassium in half a cup, cooked
Almost nothing beats the fresh taste of spinach straight from the garden. Make sure you grow enough so that you can enjoy it raw in salads or cooked as a side dish.
For more information, check out our article How to Grow Spinach.
Butternut Squash
291 mg of potassium in half a cup, cooked
Although acorn squash contains more potassium, butternut squash’s potassium content is nothing to sneeze at. And like acorn squash, butternut is versatile enough to sub in for any other winter squash or pumpkin in a recipe.
For more information, check out our article How to Grow Winter Squash.
Parsnips
286 mg of potassium in half a cup, cooked
Gardeners in Europe and New England are most likely to be familiar with flavorful parsnips, which taste something like a cross between carrots and turnips or radishes. If you’re having trouble finding a recipe for parsnips you want to try, consider substituting them for either carrots or turnips in a recipe.
For more information, check out our article How to Grow Parsnips (Pastinaca sativa).
Sweet Potatoes
286 mg of potassium in half a cup, cooked
Everyone loves sweet potatoes, whether you use a savory or sweet preparation. And you’ll be surprised just how little space you need for sweet potatoes, especially if you grow them in a container.
For more information, check out our article How to Grow Sweet Potatoes in Your Garden.
Kohlrabi
281 mg of potassium in half a cup, cooked
This brassica plant is related to cabbage. However, those who try kohlrabi may be surprised just how much they enjoy its sweet, crisp flavor, which is described as something like a radish crossed with a cucumber.
For more information, check out our article How to Grow Kohlrabi (Brassica oleracea).
Broccoli Raab
275 mg of potassium in half a cup, cooked
Broccoli raab is not a type of broccoli. Instead, it’s much closer to turnips or mustard greens. Adventurous gardeners will enjoy its nutty, enjoyably bitter taste.
For more information, check out our article How to Grow Broccoli Raab (Brassica rapa Ruvo).
Artichoke
240 mg of potassium in half a cup, cooked
Artichokes are delicious vegetables, although it can take time to prepare them well. But have you seen how beautiful an artichoke plant is? Leave some artichokes on the bush so you can enjoy the sight of the flowers the vegetable eventually transforms into.
For more information, check out our article How to Grow Globe Artichokes.
Bok Choy
223 mg of potassium in half a cup, cooked
We love the cabbagey flavor of bok choy, part leafy green and part crisp stalk. With baby and standard sizes to choose from, you’re sure to find a bok choy plant that’s just right for your garden.
For more information, check out our article How to Grow Bok Choy (Brassica rapa subsp. Chinensis L.).
Carrots
205 mg of potassium in half a cup, raw
Raw or cooked, carrots are a standard for any vegetable garden. But to get the most potassium you can from them, eat your carrots raw.
For more information, check out our article How to Grow Carrots Successfully in Your Garden.
Now you have a guideline to help you find the categories of veggies highest in potassium. You’ve also got the list above to tell you exactly which veggies you can grow in your garden to make sure you’re getting all the potassium your body needs.
Learn More About Growing Vegetables High in Potassium
https://www.dietaryguidelines.gov/food-sources-potassium
https://www.everydayhealth.com/pictures/foods-high-in-potassium/
https://www.healthline.com/nutrition/foods-loaded-with-potassium
https://medlineplus.gov/potassium.html#cat_92
https://www.myfooddata.com/articles/high-potassium-vegetables.php
https://www.uofmhealth.org/health-library/abo9047
https://www.webmd.com/diet/foods-rich-in-potassium
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