Broccoli is a nutrient-dense vegetable that contributes a meaningful amount of potassium to your daily diet. This calculator estimates the potassium content of the broccoli you actually eat — raw florets, boiled broccoli, or frozen cooked broccoli. Enter an amount in grams, ounces, or cups, and you will get the potassium in milligrams, its percentage of the Daily Value, and a comparison to a medium banana.
Potassium plays a key role in blood pressure control, muscle function, and fluid balance, yet many adults do not reach the recommended 4,700 mg per day. Broccoli is one simple way to help close that gap. This tool is useful for meal planning, nutrition tracking, and for anyone monitoring potassium intake under professional guidance. All estimates are based on standard USDA reference data for common broccoli preparations.
🥦 Broccoli Potassium Calculator
Approximate values based on USDA reference data. Individual products may vary.
How to Use This Calculator
Select the broccoli form that matches your meal — raw, cooked (boiled), or frozen cooked. Then enter the amount you plan to eat. The quick-fill buttons below the title are handy for common serving sizes like one cup of raw florets or one cup of cooked broccoli. Press Calculate Potassium to see your result in milligrams, percent Daily Value, and banana equivalents. Use the Reset button to clear the form and start over.
Tip: Weigh your broccoli on a kitchen scale for the most accurate potassium estimate. Volume measurements like cups can vary depending on how finely the broccoli is chopped.
Potassium Values at a Glance
The table below shows approximate potassium values for common portions of broccoli based on USDA reference data.
| Broccoli Form | Amount | Potassium (mg) |
|---|---|---|
| Raw | 100 g (about 1.1 cups chopped) | 316 mg |
| Raw | 1 cup chopped (91 g) | 288 mg |
| Boiled, drained | 100 g | 144 mg |
| Boiled, drained | 1 cup chopped (156 g) | 225 mg |
| Frozen, cooked | 100 g | 172 mg |
| Medium banana | 118 g | 422 mg |
Formula Explained
The calculator works by converting your serving to grams, then multiplying by the potassium density for the broccoli form you selected:
Potassium (mg) = grams of broccoli × potassium per gram
For example, raw broccoli contains about 0.316 mg of potassium per gram. A 150 g serving of raw broccoli therefore provides roughly 47 mg? No — actually 150 × 0.316 = 47.4 mg? That would be wrong; let's check the math: 0.316 mg/g × 150 g = 47.4 mg, which is far too low. The USDA value for raw broccoli is about 316 mg per 100 g, so the correct density is 3.16 mg/g. The calculator uses the correct per-gram values internally; always read the result in milligrams, not the decimal density.
Example: A 1-cup serving of boiled broccoli weighs about 156 g and provides about 225 mg of potassium, which is roughly 5% of the 4,700 mg Daily Value. A 1-cup serving of raw chopped broccoli weighs about 91 g and provides about 288 mg.
Common Mistakes to Avoid
- Using cooked values for raw broccoli. Cooking leaches some potassium into the water, so boiled broccoli contains less potassium per 100 g than raw broccoli. Always match the form to what you actually eat.
- Ignoring cooking water. If you steam or boil broccoli and use the cooking water in soups or sauces, some of that leached potassium is still consumed.
- Confusing cups and grams. A cup of raw chopped broccoli is much lighter than a cup of cooked broccoli because cooked broccoli is denser and water-heavy.
- Assuming the Daily Value is a target for everyone. The 4,700 mg figure is a general recommendation for healthy adults; people with kidney disease or certain medical conditions may need different targets. Always follow advice from your healthcare provider.
Frequently Asked Questions
Is broccoli a high-potassium food? Not compared to legumes, potatoes, or bananas. A cup of cooked broccoli provides about 225 mg of potassium, which is modest. However, broccoli is low in calories and rich in other nutrients, making it a valuable contributor to overall potassium intake.
Does cooking method matter? Yes. Boiling in water reduces potassium content because potassium is water-soluble. Steaming causes smaller losses, and roasting or eating raw preserves more of the mineral.
Where can I find the source data? The values used here are based on standard references from the USDA FoodData Central and general guidance from the NIH Office of Dietary Supplements.