25 Vegetables With More Potassium Than an Orange

Twenty-five vegetables contain more potassium per 100 grams than an orange, which has 181 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 surpass the potassium content of an orange. Each value is measured per 100 grams.

Vegetables With More Potassium Than an Orange

The following table ranks vegetables based on their potassium content per 100 grams.

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 an orange
1	Spinach	558 mg	12%	208%
2	Kale	491 mg	10%	171%
3	Edamame	436 mg	9%	141%
4	Potato	425 mg	9%	135%
5	Fennel	414 mg	9%	129%
6	Garlic	401 mg	9%	122%
7	Brussels Sprouts	389 mg	8%	115%
8	Swiss Chard	379 mg	8%	109%
9	Parsnip	375 mg	8%	107%
10	Artichoke	370 mg	8%	104%
11	Arugula	369 mg	8%	104%
12	Butternut Squash	352 mg	7%	94%
13	Acorn Squash	347 mg	7%	92%
14	Pumpkin	340 mg	7%	88%
15	Sweet Potato	337 mg	7%	86%
16	Shallot	334 mg	7%	85%
17	Beet	325 mg	7%	80%
18	Chili Pepper	322 mg	7%	78%
19	Carrot	320 mg	7%	77%
20	Mushroom	318 mg	7%	76%
21	Broccoli	316 mg	7%	75%
22	Cauliflower	299 mg	6%	65%
23	Okra	299 mg	6%	65%
24	Scallion	276 mg	6%	52%
25	Corn	270 mg	6%	49%

For reference, an orange has 181 mg of potassium per 100 g, about 4% 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 an orange (181 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?

Spinach, kale, and edamame are among the vegetables with the most potassium. Spinach leads with 558 mg, followed by kale at 491 mg and edamame at 436 mg.

Does an orange have a lot of potassium?

An orange contains 181 mg of potassium per 100 grams, which is relatively low compared to many vegetables. It provides only 4% of the Daily Value of potassium.

How much potassium do you need per day?

The recommended daily intake of potassium is 4,700 mg. This amount supports various bodily functions, including muscle and nerve function.

Are these potassium values per 100 grams or per serving?

All potassium values listed are per 100 grams. This standard measurement allows for consistent comparison among different foods.

Key Takeaways

• Spinach has the highest potassium content at 558 mg per 100 g.
• Kale contains 491 mg of potassium per 100 g.
• An orange has 181 mg of potassium per 100 g.
• Twenty-five vegetables exceed the potassium level of an orange.