Top 10 Vegetables High In Potassium

Potassium is one of the essential mineral needed to maintain electrolyte and fluid balance in the body. Lack of this vital mineral could lead to hypertension, fatigue etc. One can, however, get his mineral from the natural food sources. A dose of 3.5gm of potassium is necessary for a person every day. You can get 3.5gm of potassium easily every day by including some foods that are high in potassium. Here are the top 10 veggies you need to include in your regular diet to get your daily dose of potassium. Apart from that, these veggies also provide you with a good amount of fiber, minerals, and other vital nutrients good for your overall health.

Here Are Top 10 Vegetables High In Potassium

1. Beet Greens

Beet greens are an amazing source of nutrients and are tagged as dark green leafy veggies. This incredible veggie can be added to your salads along with other leafy veggies, or can be consumed as a side dish after sautéing with olive oil and salt. A 100gm serving of beet greens provides you with nearly 400mg of potassium [1]. This amazing veggie not only helps reach your potassium target but also provides you with antioxidants, magnesium, vitamin B6, manganese etc.

Beet Greens

2. Yam

Yams are an excellent source of potassium and fiber. This starchy vegetable is highly nutritious. Yams resemble sweet potatoes but are, however, different. It is rich in vitamin C, vitamin A, and other such nutrients and contains a good dose of complex carbs. A 100gm serving of yams can provide you with nearly 816mg of potassium [2]. They can be consumed either baked or cooked.


3. Spinach

Spinach is an amazing green leafy veggie which contains a lot of potassium and a bunch of health benefits. This green leafy veggie contains a good source of iron, a small dose of protein, and a healthy amount of fiber. Also, the phytonutrient content found in this green leafy veggie helps combat cancer and improves your heart health. In fact, a 100gm serving of spinach could provide you with nearly 558mg of potassium [3].

Consume Spinach

4. Swiss Chard

Swiss chard is loaded with a healthy amount of nutrients, fiber, and vitamins and is considered good for your overall health. It is an amazing source of potassium and is giving spinach a tough competition to top the chart. It can be added to your salads and smoothies as well. A 100gm serving of Swiss chard provides nearly 350mg of potassium [4].

Swiss Chard

5. Kale

Kale is highly nutritious and is one of the most widely known green leafy veggies which contains a good dose of potassium. This amazing vegetable can be taken in the form of baked chips or can be added to your green leafy salads to get your potassium requirement. A 100gm serving of kale can provide you with nearly 491mg of potassium [5].


6. Brussels Sprouts

These miniature cabbages have a decent amount of potassium content and a 100gm serving can meet around 10% of your daily potassium intake. A 100gm serving of Brussels sprouts can provide you with 389mg of potassium [6]. It can be added to your sauté along with olive oil or balsamic vinegar. Try including this cruciferous veggie in your diet to pep up your potassium numbers.

Brussels Sprouts

7. Parsnip

Parsnip is a kind of root vegetable which is mostly related to carrot and parsley. Parsnip has a sweet and succulent taste and is usually cooked, but can be eaten raw as well. It has fewer calories and a 100gm serving of parsnips can provide you with 75cal and 375mg of potassium [7]. Consuming this amazing veggie has several health benefits as well. So, include it in your regular diet to improve your potassium count and reap all its health benefits.


8. Globe Artichokes

Artichokes may not be the first veggie to pop in your head when you are looking for veggies that contain a good dose of potassium. However, they do provide you with 370mg of potassium per every 100gm serving [8]. Globe artichokes are a great add-on to your salads and you can get lot more health benefits from this tasty veggie than just its potassium content.

Globe Artichokes

9. Arugula

Arugula is a leafy veggie which is often added to salads. Arugula is also known as rocket and has a bitter flavor. Like other dark green veggies, arugula also has a bunch of nutrients, antioxidants, vitamins and can serve around 369mg of potassium per 100gm serving [9]. It is low in calories, free from fat, and has several other attributes. Hence, it can be added to your salads to reap all its benefits.


10. Portobello Mushrooms

Portobello mushrooms are a great source of nutrients and in fact, contain a good amount of potassium as well. A 100gm serving of Portobello mushrooms can provide nearly 364mg of your potassium requirement per day i.e. nearly 10% of your daily potassium requirement [10]. They are often used as a meat substitute and can be added to your diet to get all its nutritional benefits.

Portobello Mushrooms