Top 20 Veggies High In Potassium – High Potassium Fruits And Vegetables

Potassium, like calcium, iron, and salt, is a mineral found in some foods.
Getting enough potassium in your diet is important for staying healthy, so eat a variety of potassium-rich foods.

Potassium is found in many foods that you already consume.
Potassium-rich foods include those listed below.
If you need to increase your potassium intake, choose healthy foods from the list below to include in your meal.

20 vegetables high in potassium

Here is the list of the top 20 veggies that are high in potassium. The potassium amount mentioned here is calculated for 100gm of the particular vegetable.

  • Beet Greens – 909mg
  • Lima Beans – 570mg
  • Swiss Chard -549mg
  • Fennel – 414mg
  • Potatoes – 535mg
  • Acorn Squash – 437mg
  • Spinach – 466mg
  • Pak-Choi (Bok Choy) -371mg
  • White Button Mushrooms – 356mg
  • Sweet Potatoes – 210mg
  • Tomato – 218mg
  • Brussels Sprouts – 317mg
  • Zucchini – 264mg
  • Broccoli – 293mg
  • Artichokes – 264mg
  • Green Peas – 271mg
  • Asparagus – 224mg
  • Sweet Corn – 270mg
  • Rutabagas – 216mg
  • Summer Squash -192mg

Top 10 fruits & vegetables rich in potassium

  • Bananas
  • Cooked spinach
  • Cooked broccoli
  • Potatoes
  • Sweet potatoes
  • Mushrooms
  • Peas
  • Cucumbers
  • Zucchini
  • Pumpkins
  • Leafy greens

Which fruit has the most potassium

Avocados have the highest amount of potassium. There is 485mg of potassium in 100g of Avocado fruit. It is equivalent to the 10% daily recommended intake value.

How to raise the potassium level quickly

You can include a few easily available potassium-rich foods in your diets, such as yams, spinach, bananas, avocados, and seafood such as salmon to boost your consumption.

How much potassium do you need daily

Potassium, like other vitamins and minerals, is a micronutrient, which means you only need a few milligrams to get enough amount of the nutrient. For healthy people, the DV for potassium is 4,700 mg. You can get this amount by eating a healthy, diversified diet.

Conclusion

Fresh fruits and vegetables are preferred, but dried fruit is an excellent second choice for a potassium-rich snack when they’re not in season. Fruit that has been dehydrated concentrates all of its nutrients, including potassium. It does, however, concentrate the sugar, so read labels carefully if you’re managing your sugar intake and avoid any variations with additional sweeteners.


A half-cup of dried apricots has roughly 750 mg. Other wonderful options include dried plums and raisins. While they make a delicious snack, especially when combined with nuts in trail mix, they can also be used to sweeten cereals, salads, and puddings.

References:

https://www.healthline.com/nutrition/foods-loaded-with-potassium
https://www.webmd.com/diet/foods-rich-in-potassium

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