Best Plant-Based Foods For Potassium

Plant-Based Meal
Plant-Based Meal
Plant-Based Meal
Plant-Based Meal

Potassium is an important mineral that the human body requires for carrying out a variety of processes. As your body cannot synthesize it, it is important to get adequate amounts of potassium through your diet. You need this mineral for promoting your heart and bone health. It is also found to be beneficial in regulating blood pressure and lowering the chance of stroke and heart diseases.

Banana is a well-known source of potassium among plant-based foods. It provides high amounts of potassium alongside several other medical benefits. There is also a large number of other plant-based foods that are packed with potassium. Some of these plant-based potassium sources are listed below:


Rightly called the healthiest fruit, avocados offer high amounts of healthy fats, vitamin K, and folate. This palatable fruit also has a good potassium content. 100 grams of avocado can offer 487 mg of this mineral. Avocados carry a lot of other nutrients including antioxidants, fiber, vitamin B6, vitamin C, pantothenic acid, etc. Eating this fruit is found to be beneficial for reducing body weight and the risk of metabolic syndrome.

Sweet Potatoes

Sweet potatoes are now becoming increasingly popular for their health benefits. They are useful in increasing the intake of potassium and a lot of other nutrients like vitamin A, vitamin C, some B vitamins, manganese, etc. Also, a sweet potato that is about medium in size offers 541 mg of potassium. This plant-based food is low in fat and carries good amounts of fiber and complex carbs. Hence, sweet potatoes can be a great addition to your plant-based meal.


Spinach is a nutrient-dense veggie that comes with numerous health care benefits. One cup of spinach guarantees its users 540 mg of potassium. It is also packed with an impressive range of other nutrients like vitamin A, vitamin K, manganese, and folate.

Swiss Chard

This is another leafy vegetable that is packed with various nutrients like vitamins A, C, K, magnesium, iron, manganese, and fiber. It also carries high amounts of antioxidants that can protect your cells from damage. You can get 962 mg of potassium from one cup of cooked Swiss chard.


These fruits are known for their high levels of vitamin C, but they can also offer good amounts of potassium. A cup of orange juice can offer 496 mg of this mineral.

We hope that the above-discussed options will help you with your potassium-dense food expedition. Together with potassium, these foods also offer several other essential nutrients.