Welcome to the potassium content in 14 different types of broccoli, ranging from 343 to 142 mg per 100g. The basic value 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 (6% RDA), the amount of Fat is 0.37 g (1% RDA) and the amount of Carbohydrate is 6.64 g (5% RDA).

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 %. 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.

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 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.

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

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 high potassium foods.


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 (8%)
  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 (33%)
  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 (7%)
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 (6%)
  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 (7%)
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 (6%)
  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 (6%)
  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 (34%)
  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 (9%)
  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 (8%)
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 (5%)
  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 (13%)
  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 (9%)
  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 (7%)
  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 (4%)
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 (5%)
  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 (13%)
  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 (9%)
  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 (7%)
  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 (4%)
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 (6%)
  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 (17%)
  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 (56%)
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 (6%)
  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 (9%)
  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 (16%)
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 (3%)
  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 (16%)
  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 (6%)
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 (16%)
  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 (6%)
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 (11%)