Vegetables low in potassium include asparagus, zucchini and spinach. These vegetables have a potassium count between 10 to 20 milligrams.
The vegetable with the lowest potassium count is asparagus, with 10 milligrams per cup. Asparagus contains antioxidants and vitamins A, B-6 and C. It’s also high in fiber, folate and iron.
Zucchini has 15 milligrams of potassium per cup, according to the U.S. Department of Agriculture Nutrient Database. This vegetable is rich in vitamins A and C but low in calories and saturated fat.
Spinach has 15 milligrams of potassium per cup, according to the USDA Nutrient Database. Spinach is also high in iron, magnesium and vitamins A and C.
The best way to get your daily dose of potassium is by eating a variety of fruits, vegetables and whole grains. The following foods are good sources of potassium:
Potatoes. Sweet potatoes contain more than twice as much potassium as white potatoes. One cup of cooked sweet potato has 844 milligrams (mg) of potassium and only 110 mg of sodium. Other starchy vegetables, such as peas and corn, also have a high potassium content. A large baked potato with the skin contains 95 mg of potassium.
Vegetables low in potassium include asparagus, beans, beets, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery and cucumber. Vegetables high in potassium include corn, eggplant and mushrooms.
Low-Potassium Meats
Meat low in potassium includes chicken without skin and fish without skin such as cod or tuna. Meat high in potassium includes liver, lamb and pork.
Low-Potassium Fruits and Vegetables
Fruits low in potassium include applesauce, apricots and cranberries. Fruits high in potassium include bananas and raisins. Vegetables low in potassium include cooked green beans with no salt added or cooked spinach with no salt added. Vegetables high in potassium include avocado with skin on and baked sweet potato with skin on.
Vegetables Low in Potassium
Vegetables are naturally low in potassium, but some have been found to be particularly good for you. While it can be difficult to stay away from high-potassium foods such as bananas and potatoes, choosing vegetables low in potassium can help you lower your blood pressure.
While it’s hard to find vegetables that are both low in potassium and high in other nutrients, there are some that fit the bill. The following vegetables have less than 100 mg per serving:
Asparagus
Broccoli
Brussels sprouts
Cabbage (red)
Carrots (raw)
Cauliflower (raw)
Green beans (raw)
Mushrooms (raw)
Vegetables low in potassium are among the most nutritious foods around. Their high fiber and water content makes them filling, while their low calorie count helps you keep your weight in check. Some vegetables also contain calcium and vitamin C, two nutrients that help strengthen your bones.
If you’re concerned about getting enough potassium, you may be wondering what kinds of vegetables have the least amount of this mineral. While some might think that potatoes or corn would be high on the list, neither vegetable contains significant amounts of potassium. Other common vegetables are also relatively low in this nutrient.
Vegetables that are low in potassium include:
Artichokes
Asparagus
Beet greens
Broccoli rabe
Brussels sprouts
Cabbage, green and red
Carrots (cooked)
Cauliflower (cooked)
Chard (swiss)
Collard greens
Dandelion greens (raw)
Vegetables low in potassium
Here are some good choices for vegetables low in potassium:
Beans and lentils. Beans and lentils have a high fiber content; low levels of sodium, fat, and saturated fat; and are rich in complex carbohydrates. They also provide protein. Beans and lentils are rich sources of phytochemicals (plant chemicals), which may help lower blood pressure.
Broccoli, cauliflower, cabbage, brussels sprouts and other cruciferous vegetables. These vegetables are excellent sources of folate, vitamin C, fiber and many other nutrients important for health. They also contain indole-3-carbinol (I3C) which may help prevent cancer growth by reducing the activity of genes that promote tumor growth.
Tomatoes and tomato products like tomato sauce, paste or puree are good sources of lycopene which has been shown to reduce the risk of certain cancers such as prostate cancer. Lycopene is also an antioxidant associated with decreased risk of heart disease due to its ability to lower cholesterol levels as well as protect against oxidative damage caused by free radicals found in cigarette smoke or air pollution.
Low potassium breakfast foods
Fruit juice (1 cup)
Cereal, ready-to-eat, fortified (1 cup)
Low potassium meats
Pork chop, boneless (3 oz)
Turkey breast, light meat (3 oz)
Beef top round roast (3 oz)
Vegetables high in potassium
Spinach, raw (1 cup)
Asparagus, cooked (1 cup)
Low Potassium Foods
Vegetables
Beets
Broccoli
Carrots
Celery root
Cucumber, peeled
Lettuce, iceberg
Mushrooms, portabella
Okra, cooked or raw (1/2 cup)
Onions, red or white, cooked or raw (1/2 cup)
Potatoes, white (1 cup)
Spinach (1 cup)
The following foods are low in potassium:
Eggs. Eggs have about half the potassium of a medium banana, with about 78 milligrams per egg. They also contain some protein and fat.
Bread. One slice of whole wheat bread has about 60 milligrams of potassium, while one slice of white bread has about 45 milligrams of potassium. Both breads have some carbohydrates and fiber as well.
Milk. Milk is a good source of calcium and other nutrients but has no potassium at all — it’s completely devoid of this mineral. Dairy products such as cheese and yogurt have more fat than whole milk but still no potassium.
Yogurt. Yogurt is another dairy product that has no potassium at all; you’ll find the mineral in fruits rather than in dairy products like yogurt or cheese.
Vegetables are a great source of potassium. They’re also a good source of other nutrients, such as vitamin C and fiber. Some vegetables contain more potassium than others.
The following are some of the best sources of potassium:
Potatoes, 1 medium* — 422 mg (13 percent DV)
Winter squash, 1 cup* — 656 mg (23 percent DV)
Dried beans and peas (such as lentils), ½ cup cooked* — 357 mg (12 percent DV)**
Tomato paste, 1 tablespoon* — 300 mg (11 percent DV)**
Beets, 1 cup boiled and drained** — 272 mg (10 percent DV)**
Spinach, 1 cup cooked* — 255 mg (9 percent DV)**
Many foods can be high in potassium, but not all of them are healthy.
Some foods that are high in potassium include:
Bananas
Oranges
Prunes
Potatoes
White beans
Beets
Carrots.