The Best Vegan Sources of Potassium
Potassium is an essential mineral that supports heart health, muscle function, nerve signaling, and fluid balance in the body. The recommended daily intake for adults is 4700mg. Many people don’t get enough potassium, especially those following plant-based diets.
Luckily, there are many delicious vegan foods that are high in potassium. Here is an overview of the best vegan sources of potassium plus tips on meeting your needs.
Why You Need Potassium
Here’s a quick look at the key functions of potassium in the body:
- Fluid balance - Potassium works with sodium to control fluid levels and blood pressure.
- Muscle and nerve activity - Signals transmission relies on optimal potassium levels.
- Heart health - Potassium supports heart rhythms and reduces blood pressure.
- Bone strength - Potassium aids calcium absorption for improved bone density.
- Energy production - Potassium helps convert carbohydrates into energy.
Ensuring adequate potassium intake either through foods or supplements is vital for overall health.
Best Vegan Food Sources of Potassium
Many delicious plant-based foods offer high amounts of potassium. Here are some of the top vegan sources:
1. Beans
All types of beans are superb sources of potassium. For example, a 1 cup serving of these beans contains:
- White beans = 1004mg potassium
- Lima beans = 955mg
- Pinto beans = 746mg
- Kidney beans = 717mg
- Black beans = 611mg
Enjoy beans as a side dish, in tacos, added to salads, or blended into dips and spreads.
2. Potatoes
Potatoes with the skin on provide excellent amounts of potassium. A medium baked potato with skin has 926mg, which is 20% DV. The nutrient content is highest in the skin, so never peel your potatoes!
3. Soy Foods
Soybeans are a potassium superstar. Just 1⁄2 cup of boiled soybeans has 1400mg! Products made from soy are also great sources:
- 1 cup edamame = 600mg
- 1 cup soy milk = 300mg
- 3oz firm tofu = 230mg
- 1⁄4 cup tempeh = 210mg
4. Lentils
With 731mg potassium per cooked cup, lentils rank very high for this mineral. Enjoy lentils in soups, salads, veggie burgers, stews, and curries.
5. Avocados
Creamy, green avocados contain 507mg potassium in just half a fruit. Eat them whole, make guacamole, add to smoothies, or use avocado slices on sandwiches.
6. Spinach
Leafy greens like spinach are an excellent plant-based source of potassium. 1 cooked cup of spinach provides a whopping 839mg! Blend into green smoothies or serve sautéed as a side.
7. Sweet Potatoes
With 542mg potassium in one medium sweet potato, this veggie ranks high on the list. Bake, roast, mash, or add sweet potatoes to chili and stews.
8. Tomatoes
Tomatoes are an unsung hero when it comes to potassium. One medium tomato has 292mg, which adds up when eating tomatoes raw, cooked, or as sauce.
9. Beet Greens
For an unconventional potassium source, try beet greens. 1 cooked cup contains over 1300mg potassium, even more than spinach! Saute and add to risottos and pastas.
10. Prunes
Dried fruit like prunes pack a potassium punch. Just 1⁄2 cup of prunes offers over 600mg. Enjoy as a snack or simmer to make a compote.
11. Acorn Squash
Winter squashes like acorn provide potassium as well as vitamins and antioxidants. 1 cup of cooked acorn squash has 896mg of this mineral.
12. Bananas
Bananas are often cited as a top source of potassium. A medium banana contains about 422mg or 9% DV. Though other vegan foods beat bananas for potassium content.
Vegan Foods Fortified with Potassium
Many common vegan items are fortified with extra potassium:
- Plant milks - Soy, almond, oat, hemp milk
- Plant yogurt - Soy, coconut, almond yogurt
- Fruit juices - Orange, prune, pomegranate
- Cereals - Oatmeal, granola
- Nutritional yeast
- Meat substitutes - Veggie burgers, sausage
Check the labels and opt for fortified versions of your plant-based staples for an added potassium boost.
Kale and Other Leafy Greens
Dark, leafy greens are stellar sources of plant-based potassium. Here’s how raw kale and other greens compare:
- 1 cup kale = 308mg
- 1 cup collard greens = 368mg
- 1 cup Swiss chard = 461mg
- 1 cup mustard greens = 428mg
- 1 cup turnip greens = 230mg
The cooking process helps release potassium from the tough cell walls of greens, increasing the amount you absorb. So enjoy these greens sautéed, braised, or blended into smoothies.
Coconut Water
Plain coconut water is naturally high in electrolyte minerals like potassium. An 8-ounce serving of coconut water has about 600mg, making it an ideal beverage for hydration.
Seeds and Nuts
Certain seeds and nuts also contain decent amounts of potassium:
- 1 ounce pumpkin seeds = 220mg
- 1 ounce pistachios = 290mg
- 1 ounce almonds = 200mg
- 1 ounce sunflower seeds = 150mg
- 1 ounce flax seeds = 110mg
Enjoy these potassium-rich nuts and seeds on salads, in trail mixes, blended into nut butters, or on their own as snacks.
Whole Grains
Include plenty of whole grains in your diet for a range of nutrients like potassium. Some top sources in 1 cooked cup include:
- Brown rice = 200mg
- Oats = 148mg
- Quinoa = 318mg
- 100% whole wheat pasta = 180mg
- Barley = 170mg
Substitute refined grains for whole grain versions of breads, cereals, rice, pasta, couscous, and tortillas.
Dried Fruit
Get a concentrated dose of potassium from dried fruits. Just 1⁄4 cup of these dried fruits contains:
- Raisins = 250mg
- Dates = 350mg
- Dried apricots = 360mg
- Dried figs = 290mg
- Dried peaches = 270mg
Keep a stash of dried fruit to eat as snacks, add to trail mixes, blend into energy bars, or pair with nuts and nut butters.
Vegetable Juices
Drinking vegetable juices like tomato, carrot, and green juices can substantially boost your potassium intake. An 8-ounce glass of these fresh juices contains:
- Carrot juice = 690mg
- Tomato juice = 400mg
- Beet green juice = 700mg
Combine your favorite veggies like carrots, kale, tomatoes, and beets in a juicer for an easy potassium drink.
Tips for Getting Enough Potassium
Follow these tips to help meet your potassium needs on a plant-based diet:
- Eat a colorful variety of potassium-rich foods - Aim for sources like beans, lentils, leafy greens, potatoes, and bananas.
- Don’t overlook lesser-known sources - Foods like beet greens, dried fruits, and coconut water can play a role.
- Choose mineral-fortified foods - Look for potassium-fortified versions of plant milks, cereals, and other items.
- Include a serving at each meal - Spread out your potassium sources throughout the day.
- Increase intake gradually - Sudden large increases can be hard for the body to handle.
- Stay hydrated - Getting enough fluids aids potassium absorption and function.
- Limit sodium - Excess sodium excretes potassium from the body.
- Discuss low-potassium diets with your doctor - They may not be right for certain conditions.
Is a Potassium Supplement Needed?
Consuming enough potassium-rich whole foods is ideal. However, for some people a potassium supplement may be recommended. Reasons your doctor may advise a supplement include:
- Difficulty meeting needs through diet alone
- History of very low potassium
- Taking medications that deplete potassium
- Chronic kidney issues
- Recovering from prolonged vomiting, diarrhea, or dehydration
Never take potassium supplements unless directed by your healthcare provider, as improper supplementation can be dangerous. Be sure to have your levels monitored periodically as well.
Putting It All Together
Maximizing your potassium intake on a plant-based diet is totally doable with a little planning. Focus on incorporating a variety of potassium all-star foods like beans, lentils, leafy greens, potatoes, bananas, avocados, soy foods, nuts, seeds, dried fruit, and potassium-fortified foods.
Meeting your recommended daily potassium needs will support heart health, fluid balance, nerve and muscle function, and energy levels. With so many delicious high-potassium options, you can easily achieve adequate intake from your vegan diet.
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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