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{"id":13715,"date":"2026-08-30T13:25:06","date_gmt":"2026-08-30T11:25:06","guid":{"rendered":"https:\/\/www.elmercadodeorigen.com\/verduras-mas-potasio-comparativa\/"},"modified":"2026-09-01T11:38:15","modified_gmt":"2026-09-01T09:38:15","slug":"verduras-mas-potasio-comparativa","status":"publish","type":"post","link":"https:\/\/www.elmercadodeorigen.com\/en\/vegetables-highest-potassium-comparison\/","title":{"rendered":"Which vegetables have the most potassium? Nutritional comparison"},"content":{"rendered":"

Potassium is widely distributed across vegetables. It is not limited to bananas or any one food group. Among common vegetables, spinach, Brussels sprouts, Swiss chard and artichokes<\/strong> can provide substantial amounts per 100 g.<\/p>\n

As in our other comparisons, the values below refer to 100 g raw food<\/strong> so cooking-related water changes do not distort the ranking.<\/p>\n

Ranking: vegetables with the most potassium per 100 g<\/h2>\n\n\n\n\n\n\n\n\n\n\n\n
Raw vegetable<\/th>\nApprox. potassium<\/th>\n<\/tr>\n<\/thead>\n
Spinach<\/td>\n558 mg<\/strong><\/td>\n<\/tr>\n
Brussels sprouts<\/td>\n389 mg<\/strong><\/td>\n<\/tr>\n
Swiss chard<\/td>\n379 mg<\/strong><\/td>\n<\/tr>\n
Artichoke<\/td>\n370 mg<\/strong><\/td>\n<\/tr>\n
Carrot<\/td>\n320 mg<\/strong><\/td>\n<\/tr>\n
Broccoli<\/td>\n316 mg<\/strong><\/td>\n<\/tr>\n
Tomato<\/td>\n237 mg<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Rounded reference values per 100 g raw food.<\/small><\/p>\n

Spinach leads this selection<\/h2>\n

In the reference values used here, spinach<\/strong> exceeds 500 mg of potassium per 100 g raw. Brussels sprouts, chard and artichokes form a fairly close second group.<\/p>\n

Small differences between second, third and fourth place should not be overinterpreted because cultivar and analytical source can easily shift close rankings.<\/p>\n

What does potassium do?<\/h2>\n

Potassium is an essential mineral involved in normal nerve and muscle function and fluid balance. Vegetables are one of many dietary sources, alongside fruit, legumes, tubers, nuts and other foods.<\/p>\n

For general nutrition content, it is more accurate to discuss dietary contribution<\/strong> than to present one vegetable as a treatment for a medical condition.<\/p>\n

What about potatoes?<\/h2>\n

Potatoes also provide substantial potassium, but nutrition guidance often treats them separately from non-starchy vegetables because of their higher starch content. Spanish guidance does not count potatoes as a vegetable serving in the same way as other vegetables.<\/p>\n

That is why potatoes are not included in the main ranking.<\/p>\n

Can boiling reduce potassium?<\/h2>\n

Potassium is water soluble. During boiling, some can move from the vegetable into the cooking liquid. If that liquid is discarded, the final food may contain less potassium.<\/p>\n

The effect depends on piece size, water volume, cooking time and whether the broth is consumed. Steaming, baking, microwaving and stir-frying use less water and can retain more mineral in the food.<\/p>\n

Why do cooked values change so much?<\/h2>\n

Cooking changes both food water content and mineral movement<\/strong>. A vegetable may lose water and become more concentrated or absorb water and become more diluted. Raw and cooked tables should therefore not be compared directly.<\/p>\n

Potassium and fibre often overlap<\/h2>\n

Artichokes and Brussels sprouts rank highly here and also provide useful fibre. See which vegetables have the most fibre<\/a> for that comparison.<\/p>\n

This overlap is a reminder that choosing a vegetable for one nutrient does not mean it only provides that nutrient.<\/p>\n

What is the best vegetable for potassium?<\/h2>\n

There is no single answer. Spinach has a high concentration per 100 g, but serving size, frequency and the rest of the diet matter more than a small difference between vegetables.<\/p>\n

People who have been given medical advice to restrict potassium need individual guidance; a general food ranking cannot replace that.<\/p>\n

Conclusion<\/h2>\n

Spinach leads this comparison of common vegetables for potassium, at roughly 558 mg per 100 g raw.<\/strong> Brussels sprouts, Swiss chard and artichokes form a relatively close second group.<\/p>\n

To retain potassium from vegetables, vary your foods and remember that boiling in plenty of water can transfer part of the mineral into the cooking liquid.<\/p>\n

Frequently asked questions<\/h2>\n

Which has more potassium, spinach or broccoli?<\/h3>\n

Using approximate raw values per 100 g, spinach contains considerably more potassium than broccoli.<\/p>\n

Are artichokes high in potassium?<\/h3>\n

They are one of the stronger vegetables in this selection, at around 370 mg per 100 g raw.<\/p>\n

Does boiling reduce potassium?<\/h3>\n

It can if potassium leaches into the water and the cooking liquid is then discarded.<\/p>\n

Sources<\/h2>\n

Approximate values were cross-checked against BEDCA<\/a> and USDA FoodData Central<\/a>, with Spanish nutrition guidance used for the treatment of potatoes.<\/p>\n

Vegetables<\/h2>\n
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