1. White Potatoes
Potatoes are likely the most potassium-rich vegetable, providing 529 mg per medium baked potato with skin. Potatoes are also high in vitamin C, fiber, and antioxidants like chlorogenic acid.
Enjoy baked, roasted, or boiled potatoes as a side dish or snack. Leave the skin on for maximum nutrition. Try making vegan loaded baked potatoes, potato salad, roasted potato wedges, or breakfast hash browns.
2. Sweet Potatoes
Sweet potatoes provide 438 mg potassium per medium baked sweet potato with skin. Like regular potatoes, they are nutrient-dense and contain ample fiber, vitamin A, vitamin C, and antioxidants.
Incorporate baked, roasted, or mashed sweet potatoes into your diet. Top them with cinnamon, nut butter, sautéed veggies, or vegan marshmallows for extra flavor.
3. Beet Greens
Never throw away your beet greens again! One cup of cooked beet greens boasts a whopping 1309 mg potassium. The leaves are also high in vitamins A, C, and K.
You can sauté, boil, or roast beet greens much like other cooking greens. Try adding them to soups, stews, stir-fries, or casseroles.
4. Lentils
A potassium powerhouse, 1 cooked cup of lentils contains a stellar 961 mg. Lentils are packed with plant-based protein, fiber, iron, and B vitamins as well.
Enjoy lentils in hearty soups, salads, veggie burgers, or tacos. They make an excellent meat substitute and take on flavor easily.
5. Spinach
Spinach stands out as one of the most potassium-rich leafy greens. One cooked cup contains 839 mg, plus plenty of vitamin K, folate, magnesium, and more.
Fresh spinach excels in salads but also shines when sautéed, blended into smoothies, or added to soups. Swap regular pasta for spinach gnocchi or lasagna noodles for an extra nutritional boost.
6. Swiss Chard
Similar to spinach, cooked Swiss chard provides 961 mg potassium per cup. It also supplies over 300% of your daily vitamin K needs.
Both the leaves and stalks of Swiss chard are edible. Try sautéing with olive oil and garlic or baking into chips. Add Swiss chard to pastas, frittatas, stir fries, and more.
7. Avocado
Avocados aren't just delicious - they're also nutritious potassium bombs, offering 708 mg per average fruit. They're loaded with fiber, healthy fats, vitamin C, folate, and antioxidants as well.
Enjoy avocado toast, slices in sandwiches, in salads, or blended into smoothies. Use mashed avocado as a dairy-free topping for tacos, burgers, toast, or baked potatoes.
8. Tomato Paste
Tomato paste is a concentrated form of tomatoes that provides 664 mg potassium per 1⁄4 cup serving. It also supplies over 40% of your daily vitamin A in just a small amount.
Stir a spoonful of tomato paste into soups, stews, chilis, or sauces for a flavor and nutrition boost. Add it when roasting veggies or making vegan meatballs.
9. Dried Apricots
Just one cup of dried apricots contains 1555 mg potassium. Drying fruits condenses their nutrients, making dried apricots a potassium powerhouse. They also provide fiber, antioxidants, and beta carotene.
Keep dried apricots handy for a healthy snack or incorporate them into trail mixes. They're also delicious in both savory and sweet dishes ranging from stews to baked goods.
10. Prune Juice
A glass of prune juice (1 cup) offers a whopping 1007 mg potassium, making it one of the most concentrated sources. Prune juice also contains vitamin K, sorbitol, chlorogenic acid, and antioxidants.
Enjoy a small glass of this under-utilized superfood daily. The natural sweetness makes it tasty on its own or mixed into smoothies.
11. Pumpkin and Seeds
A healthy vegan staple, pumpkin seeds contain 588 mg potassium per 1-ounce serving. They're also packed with protein, iron, zinc, magnesium, and selenium.
Sprinkle pumpkin seeds on oatmeal, salads, or yogurt. Blend into vegan pesto or sauces. Alternatively, try roasting or baking with pumpkin seeds for a crunchy, nutritious topping.
12. Tomato Juice
Made from nutrient-dense tomatoes, one cup of tomato juice provides 534 mg of potassium. It also supplies over 20% of the daily recommended vitamin C and vitamin A.
Enjoy tomato juice on its own, use it in cooking, or blend into smoothies and soups. It pairs particularly well with vegetable juices like carrot, beet, or celery juice.
13. Wild Rice
Brown and black varieties of wild rice offer 333-475 mg potassium per cooked cup. Wild rice is rich in manganese, phosphorus, B vitamins, and antioxidants as well.
For a potassium and protein boost, enjoy wild rice pilafs, risottos, or stuffings. Alternatively, sprinkle cooked rice into salads or stir-fries.
14. Soy Milk
Fortified soy milk contains 472 mg potassium in just 1 cup, along with an impressive 10 grams of plant-based protein. Opt for unsweetened to avoid added sugar.
Use soy milk anytime you would normally use cow's milk. The neutral flavor works in both savory and sweet foods, from smoothies to cereal.
15. Soybeans
Also known as edamame beans, one cooked cup of soybeans packs a whopping 972 mg potassium. They're also a plant-based protein powerhouse, with nearly 30 grams per serving.
Try shelled edamame beans steamed, boiled, roasted, or added to stir-fries and rice dishes. You can also purchase dry or fresh soybeans to soak and cook yourself.
16. Beets
In addition to their green tops, beetroots themselves are an excellent source of potassium. One medium cooked beet contains 425 mg potassium and is high in folate, manganese, and antioxidants.
Roast beets and add them to salads, blend them into dips, or spiralize into noodle form. Pickled, boiled, or baked beets make tasty side dishes as well.
17. Portobello Mushrooms
These meaty mushrooms are not only delicious but also offer 428 mg potassium in just one cooked cup. They're a great source of selenium, riboflavin, niacin, and copper too.
Marinate or stuff and bake portobello caps for full-flavored sandwiches or entrées. Thinly slice and add to pizzas, pastas, stews, or scrambles as well.
18. Raisins
Naturally sweet raisins can make an excellent potassium-rich vegan snack, with 552 mg per cup. They also provide antioxidants, boron, fiber, and phytonutrients.
Keep raisins handy for an on-the-go snack straight from the box. Alternatively, use them in trail mixes, baked goods like breads and cookies, salads, or savory tagines.
Achieve Your Daily Potassium Needs
Without sufficient potassium intake, you may be at risk for muscle weakness, kidney stones, bone loss, and even heart arrhythmias. Luckily, many delicious plant-based foods can help vegans meet their daily potassium requirements.
Focus on incorporating potassium-rich produce like spinach, sweet potatoes, beet greens, lentils, and Swiss chard into meals and snacks. Dried fruits, tomato products, beans, soy foods, and certain nuts and seeds round out the list.
With mindful eating, you can easily achieve the recommended daily potassium levels on a vegan diet for optimal health.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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