11 Vegetables With More Potassium Than a Banana

Eleven vegetables contain more potassium per 100 grams than a banana, which has 358 mg of potassium per 100 g. The highest potassium levels are found in spinach at 558 mg, kale at 491 mg, and edamame at 436 mg.

This article presents a ranked list of vegetables that provide more potassium than a banana. The values are measured per 100 grams.

Vegetables With More Potassium Than a Banana

Below is a ranked table of vegetables with their potassium content.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Potassium (per 100 g)	% Daily Value	% More Than a banana
1	Spinach	558 mg	12%	56%
2	Kale	491 mg	10%	37%
3	Edamame	436 mg	9%	22%
4	Potato	425 mg	9%	19%
5	Fennel	414 mg	9%	16%
6	Garlic	401 mg	9%	12%
7	Brussels Sprouts	389 mg	8%	9%
8	Swiss Chard	379 mg	8%	6%
9	Parsnip	375 mg	8%	5%
10	Artichoke	370 mg	8%	3%
11	Arugula	369 mg	8%	3%

For reference, a banana has 358 mg of potassium per 100 g, about 8% of the Daily Value (4700 mg).

Track Your Potassium Intake

Knowing which vegetables are richest in potassium only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your potassium intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Potassium values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram potassium content is higher than that of a banana (358 mg), and ranked highest first. Percent Daily Value uses the US reference intake of 4700 mg. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What vegetables have the most potassium?

The vegetables with the most potassium are spinach, kale, and edamame. Spinach contains 558 mg, kale has 491 mg, and edamame provides 436 mg per 100 g.

Does a banana have a lot of potassium?

A banana has 358 mg of potassium per 100 g, which is 8% of the Daily Value based on a recommended intake of 4700 mg.

How much potassium do you need per day?

The daily potassium requirement for an average adult is 4700 mg. This amount can vary based on individual health needs and dietary guidelines.

Are these potassium values per 100 grams or per serving?

The potassium values listed for the vegetables are per 100 grams, ensuring a consistent comparison with the banana's potassium content.

Key Takeaways

• Spinach has the highest potassium content at 558 mg per 100 g.
• Kale ranks second with 491 mg of potassium per 100 g.
• Edamame follows with 436 mg of potassium per 100 g.
• A banana has 358 mg of potassium per 100 g.