potassium in broccoli information and values per serving and 100g

Welcome to the nutritional potassium content in 14 different types of broccoli, ranging from 343 to 142 mg per 100g. The basic amount from the general description of broccoli is Broccoli, raw which in 100g contains 316 mg of potassium.

As a source of potassium, this corresponds to 7 % of the Recommended Daily Allowance or RDA. For this serving in your diet, the amount of Sodium is 33 mg (2% RDA), the amount of Calories is 34 kcal (2% RDA), the amount of Protein is 2.82 g (5% RDA), the amount of Fat is 0.37 g (1% RDA) and the amount of Carbohydrate is 6.64 g (5% RDA).

The potassium amounts and nutrition facts for 100g is shown in the bar chart below as percentages of the recommended daily allowance.

potassium and nutrition facts in broccoli per 100g

For the food Broccoli, raw the typical serving size is 1 cup chopped (or 91 g) which contains 287.56 mg of Potassium. The precentage of the recommended daily value for this serving is 6 %. In terms of the gram weight and total content for this serving the Sodium content is 30.03 mg, the Calories content is 30.94 kcal, the Protein content is 2.57 g, the Fat content is 0.34 g and the Carbohydrate content is 6.04 g. potassium and nutritional content in broccoli

The amount of protein, fat and carbs from this food is measured as a gram weight value although it is also useful to give the calories from these macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 6.3 (kcal).The number of calories from Fat is 2.8 (kcal).The total calories from carbohydrate is 21.6 (kcal).

This list of 14 types of broccoli, is brought to you by www.dietandfitnesstoday.com and ranges from Broccoli raab, cooked through to Broccoli, frozen, chopped, cooked, boiled, drained, with salt where all food items are ranked by the content or amount per 100g. The nutritional potassium content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much potassium in broccoli.

Potassium Levels

The list below gives the total potassium content in the 14 items from the general description 'broccoli' each of which show the potassium amount as well as Sodium, Calories, Protein, Fat and Carbohydrate. The top 14 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

broccoli potassium per 100g

The recommended daily allowance for potassium is actually an adequate intake. The RDA for all of the nutrition data listed on this page is for 4.7g per day which is for males and females between the ages of 14 and 70+. For children between the ages of 1-3 years it is 3.0g, for children between the ages of 4-8 years it is 3.8g, and for children between the ages of 9-13 years it is 4.5g. For women during lactation between the ages of 19-50 years the level is slightly higher at 5.1g.

The level of potassium can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 6. The highest amount of potassium from the 6 frozen items is in Broccoli, frozen, spears, unprepared where the potassium content is 250 mg per 100g. The total food items which are raw is 4 items. The highest amount of potassium from the 4 raw items is in Broccoli, stalks, raw where the content is 325 mg per 100g. The number of food items which are cooked are 8 items. The highest amount of potassium from the 8 cooked items is in Broccoli raab, cooked where the amount is 343 mg per 100g. Comparing raw and cooked broccoli shows that cooking can change the levels of potassium by 18 mg in a 100g serving.

Average Content for broccoli

The average (or more correctly the arithmetic mean) amount of potassium contained in 100g of broccoli, based on the list below of 14 different items under the general description of broccoli, is 247.00 mg of potassium. This average value corresponds to 5.26 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Sodium is 77.29 mg, the average amount of Calories is 28.86 kcal, the average amount of Protein is 2.85 g, the average amount of Fat is 0.34 g and the average amount of Carbohydrate is 5.20 g.

Median Amount

The median value of Potassium is found in Broccoli, frozen, spears, unprepared which in 100g contains 250 mg of Potassium. This corresponds to 5 % of the recommended daily allowance. For this serving the amount of Sodium is 17 mg, the amount of Calories is 29 kcal, the amount of Protein is 3.06 g, the amount of Fat is 0.34 g and the amount of Carbohydrate is 5.35 g.

Highest potassium Content per 100g

Using the list below for the 14 different broccoli nutrition entries in our database, the highest amount of potassium is found in Broccoli raab, cooked which contains 343 mg of potassium per 100g. The associated percentage of RDA is 7 %. For this 100g serving the Sodium content is 56 mg, the Calories content is 33 kcal, the Protein content is 3.83 g, the Fat content is 0.52 g, the Carbohydrate content is 3.12 g.

The lowest amount of potassium is in Broccoli, frozen, chopped, cooked, boiled, drained, with salt which in 100g contains 142 mg of potassium. This gives as percentage of the recommended daily allowance 3 % of the RDA. For this 100g serving the amount of Sodium is 260 mg, the amount of Calories is 28 kcal, the amount of Protein is 3.1 g, the amount of Fat is 0.12 g, the amount of Carbohydrate is 5.35 g.

The difference between the highest and lowest values gives a potassium range of 201 mg per 100g. The range for the other nutrients are as follows; 204 mg for Sodium, 5 kcal for Calories, 0.73 g for Protein, 0.4 g for Fat, 2.23 g for Carbohydrate.

Highest Amount of potassium per Serving

Please remember that the above gives an accurate value in 100g for high potassium foods in your diet. For example 100g of Broccoli, raw contains 316 mg of potassium. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the potassium nutritional content.

The food with the highest potassium content per typical serving is Broccoli raab, cooked which contains 1498.91 mg in 1 bunch cooked (or 437 g). The precentage of the recommended daily value for this serving is 32 %. For this serving the Sodium content is 244.72 mg, the Calories content is 144.21 kcal, the Protein content is 16.74 g, the Fat content is 2.27 g and the Carbohydrate content is 13.63 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing potassium which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with a high amount of potassium.


Broccoli List, potassium Content per 100g

1. Broccoli raab, cooked - Potassium
  Potassium (%RDA)Sodium (%RDA)Calories (%RDA)Carbohydrate (%RDA)Fat (%RDA)Protein (%RDA)
  For a 100g serving :
  343 mg (7%)56 mg (4%)33 kcal (2%)3.12 g (2%)0.52 g (1%)3.83 g (7%)
  Typical Serving size of 1 bunch cooked (or 437g):
   1498.91 mg (32%) 244.72 mg (15%) 144.21 kcal (7%) 13.63 g (10%) 2.27 g (3%) 16.74 g (30%)
  Other serving sizes 1 NLEA serving (or 85g):
  291.55 mg (6%) 47.6 mg (3%) 28.05 kcal (1%) 2.65 g (2%) 0.44 g (1%) 3.26 g (6%)
2. Broccoli, stalks, raw - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  325 mg (7%)27 mg (2%)28 kcal (1%)5.24 g (4%)0.35 g (1%)2.98 g (5%)
  Typical Serving size of 1 stalk (or 114g):
   370.5 mg (8%) 30.78 mg (2%) 31.92 kcal (2%) 5.97 g (5%) 0.4 g (1%) 3.4 g (6%)
3. Broccoli, flower clusters, raw - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  325 mg (7%)27 mg (2%)28 kcal (1%)5.24 g (4%)0.35 g (1%)2.98 g (5%)
  Typical Serving size of 1 cup flowerets (or 71g):
   230.75 mg (5%) 19.17 mg (1%) 19.88 kcal (1%) 3.72 g (3%) 0.25 g (0%) 2.12 g (4%)
  Other serving sizes 1 floweret (or 11g):
  35.75 mg (1%) 2.97 mg (0%) 3.08 kcal (0%) 0.58 g (0%) 0.04 g (0%) 0.33 g (1%)
4. Broccoli, raw - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  316 mg (7%)33 mg (2%)34 kcal (2%)6.64 g (5%)0.37 g (1%)2.82 g (5%)
  Typical Serving size of 1 cup chopped (or 91g):
   287.56 mg (6%) 30.03 mg (2%) 30.94 kcal (2%) 6.04 g (5%) 0.34 g (1%) 2.57 g (5%)
  Other serving sizes 1 bunch (or 608g):
  1921.28 mg (41%) 200.64 mg (13%) 206.72 kcal (10%) 40.37 g (31%) 2.25 g (3%) 17.15 g (31%)
  Other serving sizes 1 spear (about 5" long) (or 31g):
  97.96 mg (2%) 10.23 mg (1%) 10.54 kcal (1%) 2.06 g (2%) 0.11 g (0%) 0.87 g (2%)
  Other serving sizes 1 stalk (or 151g):
  477.16 mg (10%) 49.83 mg (3%) 51.34 kcal (3%) 10.03 g (8%) 0.56 g (1%) 4.26 g (8%)
  Other serving sizes .5 cup and chopped or diced (or 44g):
  139.04 mg (3%) 14.52 mg (1%) 14.96 kcal (1%) 2.92 g (2%) 0.16 g (0%) 1.24 g (2%)
  Other serving sizes 1 NLEA serving (or 148g):
  467.68 mg (10%) 48.84 mg (3%) 50.32 kcal (3%) 9.83 g (8%) 0.55 g (1%) 4.17 g (7%)
5. Broccoli, cooked, boiled, drained, without salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  293 mg (6%)41 mg (3%)35 kcal (2%)7.18 g (6%)0.41 g (1%)2.38 g (4%)
  Typical Serving size of 1 stalk and large (11"-12" long) (or 280g):
   820.4 mg (17%) 114.8 mg (7%) 98 kcal (5%) 20.1 g (15%) 1.15 g (2%) 6.66 g (12%)
  Other serving sizes 1 stalk and medium (7-1/2" - 8" long) (or 180g):
  527.4 mg (11%) 73.8 mg (5%) 63 kcal (3%) 12.92 g (10%) 0.74 g (1%) 4.28 g (8%)
  Other serving sizes 1 stalk and small (5" long) (or 140g):
  410.2 mg (9%) 57.4 mg (4%) 49 kcal (2%) 10.05 g (8%) 0.57 g (1%) 3.33 g (6%)
  Other serving sizes 1 spear (about 5" long) (or 37g):
  108.41 mg (2%) 15.17 mg (1%) 12.95 kcal (1%) 2.66 g (2%) 0.15 g (0%) 0.88 g (2%)
  Other serving sizes .5 cup and chopped (or 78g):
  228.54 mg (5%) 31.98 mg (2%) 27.3 kcal (1%) 5.6 g (4%) 0.32 g (0%) 1.86 g (3%)
6. Broccoli, cooked, boiled, drained, with salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  293 mg (6%)262 mg (16%)35 kcal (2%)7.18 g (6%)0.41 g (1%)2.38 g (4%)
  Typical Serving size of 1 stalk and large (11"-12" long) (or 280g):
   820.4 mg (17%) 733.6 mg (46%) 98 kcal (5%) 20.1 g (15%) 1.15 g (2%) 6.66 g (12%)
  Other serving sizes 1 stalk and medium (7-1/2" - 8" long) (or 180g):
  527.4 mg (11%) 471.6 mg (29%) 63 kcal (3%) 12.92 g (10%) 0.74 g (1%) 4.28 g (8%)
  Other serving sizes 1 stalk and small (5" long) (or 140g):
  410.2 mg (9%) 366.8 mg (23%) 49 kcal (2%) 10.05 g (8%) 0.57 g (1%) 3.33 g (6%)
  Other serving sizes 1 spear (about 5" long) (or 37g):
  108.41 mg (2%) 96.94 mg (6%) 12.95 kcal (1%) 2.66 g (2%) 0.15 g (0%) 0.88 g (2%)
  Other serving sizes .5 cup and chopped (or 78g):
  228.54 mg (5%) 204.36 mg (13%) 27.3 kcal (1%) 5.6 g (4%) 0.32 g (0%) 1.86 g (3%)
7. Broccoli, chinese, cooked - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  261 mg (6%)7 mg (0%)22 kcal (1%)3.81 g (3%)0.72 g (1%)1.14 g (2%)
  Typical Serving size of 1 cup (or 88g):
   229.68 mg (5%) 6.16 mg (0%) 19.36 kcal (1%) 3.35 g (3%) 0.63 g (1%) 1 g (2%)
8. Broccoli, frozen, spears, unprepared - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  250 mg (5%)17 mg (1%)29 kcal (1%)5.35 g (4%)0.34 g (1%)3.06 g (5%)
  Typical Serving size of 1 package (10 oz) (or 284g):
   710 mg (15%) 48.28 mg (3%) 82.36 kcal (4%) 15.19 g (12%) 0.97 g (1%) 8.69 g (16%)
  Other serving sizes 1 package (2 lb) (or 907g):
  2267.5 mg (48%) 154.19 mg (10%) 263.03 kcal (13%) 48.52 g (37%) 3.08 g (5%) 27.75 g (50%)
9. Broccoli, frozen, chopped, unprepared - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  212 mg (5%)24 mg (2%)26 kcal (1%)4.78 g (4%)0.29 g (0%)2.81 g (5%)
  Typical Serving size of 1 cup (or 156g):
   330.72 mg (7%) 37.44 mg (2%) 40.56 kcal (2%) 7.46 g (6%) 0.45 g (1%) 4.38 g (8%)
  Other serving sizes 1 package (10 oz) (or 284g):
  602.08 mg (13%) 68.16 mg (4%) 73.84 kcal (4%) 13.58 g (10%) 0.82 g (1%) 7.98 g (14%)
10. Broccoli raab, raw - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  196 mg (4%)33 mg (2%)22 kcal (1%)2.85 g (2%)0.49 g (1%)3.17 g (6%)
  Typical Serving size of 1 cup chopped (or 40g):
   78.4 mg (2%) 13.2 mg (1%) 8.8 kcal (0%) 1.14 g (1%) 0.2 g (0%) 1.27 g (2%)
  Other serving sizes 1 stalk (or 19g):
  37.24 mg (1%) 6.27 mg (0%) 4.18 kcal (0%) 0.54 g (0%) 0.09 g (0%) 0.6 g (1%)
11. Broccoli, frozen, spears, cooked, boiled, drained, with salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  180 mg (4%)260 mg (16%)28 kcal (1%)5.35 g (4%)0.11 g (0%)3.1 g (6%)
  Typical Serving size of 1 package (10 oz) yields (or 250g):
   450 mg (10%) 650 mg (41%) 70 kcal (4%) 13.38 g (10%) 0.28 g (0%) 7.75 g (14%)
  Other serving sizes .5 cup (or 92g):
  165.6 mg (4%) 239.2 mg (15%) 25.76 kcal (1%) 4.92 g (4%) 0.1 g (0%) 2.85 g (5%)
12. Broccoli, frozen, spears, cooked, boiled, drained, without salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  180 mg (4%)24 mg (2%)28 kcal (1%)5.36 g (4%)0.11 g (0%)3.1 g (6%)
  Typical Serving size of 1 package (10 oz) yields (or 250g):
   450 mg (10%) 60 mg (4%) 70 kcal (4%) 13.4 g (10%) 0.28 g (0%) 7.75 g (14%)
  Other serving sizes .5 cup (or 92g):
  165.6 mg (4%) 22.08 mg (1%) 25.76 kcal (1%) 4.93 g (4%) 0.1 g (0%) 2.85 g (5%)
13. Broccoli, frozen, chopped, cooked, boiled, drained, without salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  142 mg (3%)11 mg (1%)28 kcal (1%)5.35 g (4%)0.12 g (0%)3.1 g (6%)
  Typical Serving size of 1 cup (or 184g):
   261.28 mg (6%) 20.24 mg (1%) 51.52 kcal (3%) 9.84 g (8%) 0.22 g (0%) 5.7 g (10%)






potassium and Nutrition Facts - Top 200 Foods

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats