Is spinach high in potassium?
Spinach can contribute useful potassium, but the exact label depends on serving size. Use the table on this page to compare your portion against the 4,700 mg Daily Value.
Potassium in Spinach
Spinach is one of the strongest potassium vegetables per 100g, especially when used in substantial cooked servings.
Quick answer
Spinach contain about 167 mg potassium per 1 cup raw (30g). That is about 3.6% of Daily Value.
Per serving
167 mg
1 cup raw (30g)
Per 100g
558 mg
% Daily Value
3.6%
- Spinach, boiled, drained: about 466 mg per 100g.
Potassium by serving size
| Serving | Potassium (mg) | %DV |
|---|---|---|
| 1 cup raw (30g) | 167 mg | 3.6% |
| 2 cups raw (60g) | 335 mg | 7.1% |
| 1 cup cooked (180g) | 1,004 mg | 21.4% |
Raw spinach shrinks a lot when cooked, so volume-based portions can understate how much you actually eat.
Compare with related foods
| Food | Serving | Potassium (mg) | %DV |
|---|---|---|---|
| Broccoli | 1 cup chopped (91g) | 288 mg | 6.1% |
| Avocado | 1/2 avocado (100g) | 485 mg | 10.3% |
| Sweet Potatoes | 1 medium sweet potato (130g) | 618 mg | 13.1% |
Related potassium links
FAQ
How much potassium is in 1 cup raw (30g) of spinach?
Use the serving rows above for the exact estimate. Potassium values come from USDA FoodData Central and are shown as milligrams plus percent Daily Value.
How many mg of potassium are in spinach?
There is no single number for every situation. Potassium changes with portion size and preparation style, which is why this page shows per 100g and common serving options.
Does preparation change potassium in spinach?
Yes. Cooking method, water loss, and product differences can shift potassium values. Keep preparation consistent when you compare meals over time.
Data source
Potassium values on this page are based on USDA FoodData Central entries and shown as educational estimates. Real values vary with preparation, brand, and exact portion size.
Disclaimer
Educational nutrition information only. Not medical advice or treatment guidance. If you need personal guidance, especially for kidney-related restrictions, review nutrition decisions with a licensed clinician.
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