Plant-Based Foods That Are High In Potassium

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

Your body requires a wide variety of minerals for properly coordinating different body functions. You have to get the required amounts of these minerals through your foods to avoid various health problems caused by their deficiency. Some of the important minerals your body needs are iron, calcium, manganese, sodium, zinc, chloride, etc. Another important mineral that is essential for your body is potassium, which supports a large number of body functions.

Some of the important functions where potassium is necessary are balancing body fluids, contraction of heart muscles, nerve signal transmission, and promoting kidney health. In addition to this, following a diet rich in this mineral is found to be useful for regulating blood pressure and preventing kidney stones.

It is recommended that adults should take 3500-4700 mg potassium daily. Even though you can get potassium supplements, deriving this mineral from your foods is the healthiest way to take it.

There is a large number of plant-based foods that are high in potassium. So try to include them in your daily diet for getting the required amounts of this mineral. Some of these foods are listed below:


This is one of the impressive potassium sources that you should include in your plant-based meals. Just one banana can provide you 451mg of this mineral. This delicious fruit is also high in vitamin B6, vitamin C, fiber, magnesium, and antioxidants.

Ripe bananas can be high in sugar, however, green bananas are low in sugar content and they have high amounts of resistant starch. This can be helpful for you to manage blood sugar levels and promote gut health.

White Beans

Lentils and beans are a great source of potassium, especially, white beans. ½ a cup of white beans offers 421mg of potassium. They are also rich in iron and calcium. White beans also have impressive amounts of plant-based protein and fiber.


Beets carry excellent health benefits and a wide array of nutrients. It is also a wonderful source of potassium. Some other important nutrients that you can derive from beets are manganese, folate, antioxidants, and nitrates.


This is a highly nutritious leafy green that is associated with a wide variety of health benefits. You can get a lot of other nutrients from spinach including vitamin A, vitamin K, calcium, manganese, antioxidants, etc. Additionally, it can help to promote metabolism, eye health, bone health, and the immune system.

Some other foods that are high in potassium are avocados, potatoes, parsnips, tomato sauce, Swiss chard, oranges, coconut water, etc. So include these plant-based foods in your everyday meals to get the required amounts of potassium.