What are vegan foods high in potassium? Can vegans get enough or rich potassium with cereals, fruits, or vegetables? Let’s check it out.
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Vegans probably have not too much worry about potassium because the mineral is getting found high primarily everywhere in: Grains, Vegetables, and Fruits.
Potassium is an essential mineral. The body cannot produce itself, so it must be supplied through food.
Adolescents and adults are getting recommended to take in around 2,000 milligrams daily.
Since potassium is getting contained in most foods, the need is usually gets covered by a balanced diet.
On average, women consume about 3,100 milligrams of potassium per day, men even about 3,600 milligrams.
Vegans can get more potassium from plant foods in a vegan diet than non-vegans can from animal foods.
In a balanced vegan diet, a potassium deficiency does not usually play a significant role.
Table of Contents
What Foods Do Contain High Potassium For Vegans?
Now let us check the list of potassium-rich vegan foods.
Potassium-rich fruit for vegans
The fruit is the best source of potassium next to vegetables.
High potassium-containing fruits food for vegans
- Avocados – 485 mg
- Bananas – 358 mg
- Kiwis – 312 mg
- Rhubarb – 288 mg
- cantaloupe melon – 267 mg
- Apricots – 259 mg
- Honeydew melons – 228 mg
- Cherries – 222 mg
- Grapes – 191 mg
- Peaches – 190 mg
- Oranges – 181 mg
- Mangoes – 168 mg
- Mandarins – 166 mg
- Plums – 157 mg
- Strawberries – 153 mg
High potassium-containing berry fruits food for vegans
- Gooseberries – 198 mg
- Blackberries – 162 mg
- Raspberries – 151 mg
- Blackcurrants – 322 mg
- Red currants – 275 mg
High potassium-containing dried fruits food for vegans
- Dried apricots – 1,85 g
- Raisins – 749 mg
- coconut pulp – 543 mg
- Dates – 730 mg
- Figs – 680 mg
Potassium containing vegetables for vegans
Vegetables are among the best suppliers of potassium. Especially dark green vegetables are rich in potassium.
Rich potassium-containing vegetables for vegans
- Spinach – 558 mg
- Purslane – 494 mg
- Kale – 491 mg
- Lamb’s lettuce – 459 mg
- Brussels sprouts – 389 mg
- Jerusalem artichoke – 429 mg
- Potatoes – 425 mg
- Fennel tubers – 414 mg
- Swiss chard – 379 mg
- Parsnips – 375 mg
- Kohlrabi – 350 mg
- Pumpkin – 340 mg
- Beetroot – 325 mg
- Carrots – 320 mg
- Broccoli – 316 mg
- Celeriac – 300 mg
- Cauliflower – 299 mg
- Courgette – 261 mg
- Tomatoes – 237 mg
- Radish – 233 mg
- Aubergines – 229 mg
- Sweet pepper – 211 mg
- Asparagus – 202 mg
Potassium containing nuts for vegans
Nuts are very potassium-rich foods, of which at least once a day should be on the menu, also due to the fatty acids.
High potassium-containing nuts for vegans
- Pistachios – 1,03 g
- Almonds – 733 mg
- Hazelnuts – 680 mg
- Brazil nuts – 659 mg
- Walnuts – 441 mg
- Peanuts – 705 mg
Potassium containing seeds for vegans
Like nuts, seeds are rich in fatty acids.
Rich potassium-containing seeds for vegans
- Hemp seed – 1,2 g
- Linseed – 813 mg
- Pumpkin seeds – 809 mg
- Cashew kernels – 660 mg
- Sunflower seeds – 645 mg
- Chia seeds – 407 mg
Potassium containing legumes for vegans
Legumes have significant amounts of potassium. The consumption of pulses also contributes to covering the daily potassium requirement.
High potassium-containing legumes for vegans
- White beans – 1,8 g
- Kidney beans – 1,41 g
- Chickpeas – 718 mg
- Green beans – 211 mg
- Lentils – 677 mg
Potassium containing cereals for vegans
Cereals are among the top performers and also provide a lot of potassium.
Rich potassium-containing cereals for vegans
- Rye – 510 mg
- Oats – 429 mg
- Spelt – 388 mg
- Corn – 287 mg
- Quinoa – 563 mg
- Amaranth – 508 mg
- Buckwheat – 460 mg
- Wheat seedlings – 892 mg
Potassium containing herbs and spices for vegans
Also in herbs and spices, especially the dark green herbs, are extremely rich in potassium.
High potassium-containing herbs and spices for vegans
- Dill – 738 mg
- Thyme – 609 mg
- Parsley – 554 mg
- Garlic – 401 mg
- Chives – 296 mg
- Basil – 295 mg
- Ground turmeric – 2.08 g
- Ginger powder – 1,32 g
Potassium containing mushrooms for vegans
Mushrooms are good sources of potassium and should be consumed regularly, especially in winter, because of their vitamin D content.
Rich potassium-containing mushrooms for vegans
- Oyster Mushroom – 402 mg
- Standard Mushrooms – 318 mg
- Shiitake mushrooms – 304 mg
Potassium containing processed products for vegans
Fiber-rich foods are by far the most important. Above all, however, the corresponding vegetable and fruit juices to the foods mentioned above are rich in potassium.
High potassium-containing processed products for vegans
- Orange juice – 200 mg
- Plum juice – 276 mg
- Coconut water – 250 mg
- Falafel – 585 mg
- Couscous – 166 mg
- Bulgur – 410 mg
- Cocoa products
FAQ Vegan Foods High In Potassium
Where is the highest potassium content?
These foods are rich in potassium. Fruit: raspberries, honeydew melon, currants, kiwi, dried fruit, apricots, bananas. Vegetables: dandelion, corn, radish, black salsify, celery, red pepper, tomatoes, fennel, all cabbages, pulses, carrots, kohlrabi, turnips, pumpkin.
What does too much potassium do?
Hyperkalemia means the potassium level in the blood is too high. High potassium levels have many causes, including kidney disease, the medication that affects kidney function, and the consumption of too much potassium supplements.
Is there a lot of potassium in bananas?
The banana contains significantly more carbohydrates than other fruits. In addition to its high energy content, it also includes a lot of potassium and magnesium.
Do strawberries have much potassium?
Strawberries are also rich in vitamins. Especially their vitamin C content is enormous: it is higher than that of lemons and oranges. With their calcium, potassium, iron, zinc, and copper content, strawberries offer many minerals. The fruits also contain polyphenols.
Conclusion:
When processing mineral-rich foods, for example, by cooking a lot of potassium can be lost. Store the potassium-rich cooking water and use it as a tasty soup base.
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