Level of Potassium in Vegetables

Potassium is an essential mineral and electrolyte that helps keep nerves and muscles healthy. Getting enough potassium can lower your blood pressure, reduce the risk of kidney stones, build healthy bones, and prevent diseases. Certain health conditions and medications lower the body's level of potassium, and doctors often recommend supplementing with high-potassium foods like vegetables. On the other hand, some health conditions like kidney disease require limiting potassium.

Common Potassium-Rich Veggies

• Two of the most common vegetables are the highest in potassium--potatoes and tomatoes. Tomatoes in all their forms (sauces and pastes) provide high levels of potassium. A medium-sized baked potato with the skin has 926 mg of potassium, while a 6 oz glass of tomato juice provides 417 mg. Spinach is also an excellent source of potassium, with 420 mg for a half cup (cooked, not raw).

Less Common Potassium-Rich Veggies

• Winter squash, yams, pumpkins, soybeans, beets, sweet potatoes and swiss chard also contain high levels of potassium, though the precise amounts vary.

Medium-Potassium Vegetables

• Artichokes, broccoli, carrots, collard greens, corn, kale, mushrooms and zucchini contain less potassium than potatoes or tomatoes.

Low-Potassium Vegetables

• Raw cabbage, peeled cucumbers, green beans, green peppers and lettuce are all relatively low in potassium.

Ways to Reduce Potassium

• Many vegetables, like potatoes, can be soaked to reduce their potassium--a process known as "leaching." To leach vegetables, cut the raw produce into small pieces, cover with cold water, soak for four hours at room temperature, and then rinse before cooking.