Vegan Foods High In Potassium: Why It Will Change Your Life!

What are vegan foods high in potassium? Can vegans get enough rich potassium with cereals, fruits, or vegetables? Let’s check it out.

vegan vegetables — Foods for Vegans – Image by Jill Wellington from Pixabay

Vegans probably do not worry about potassium because the mineral is getting 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 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 from animal foods.

A potassium deficiency does not usually play a significant role in a balanced vegan diet.

What Foods Do Contain High Potassium For Vegans?

Now let us check the list of potassium-rich vegan foods.

Potassium-rich fruit for vegans

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, which are also due to the fatty acids at least once a day.

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, and 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, herbs and spices, incredibly 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, 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 many 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. Strawberries offer many minerals with calcium, potassium, iron, zinc, and copper content. The fruits also contain polyphenols.

Conclusion

For example, when processing mineral-rich foods, it can lose a lot of potassium cooking. Store the potassium-rich cooking water and use it as a tasty soup base.

Vegan Foods High In Potassium: Why It Will Change Your Life!