Last Updated on November 7, 2022 by
As a nutritionist, I get asked this question all the time. What veggies are high in potassium? It is a known fact that potassium plays a key role in heart health. We know it helps to reduce blood pressure and blood levels of sodium. While there are certainly plenty of other ingredients you can add to your diet to improve heart health, adequate intake of this mineral is one that is really important. As per a recent research conducted by Harvard Medical School, consuming vegetables high in potassium directly contributes to increase the benefits of healthy diet and help in reducing the risk of heart ailments.

Root Vegetables High In Potassium
Root vegetables are those that grow underground. They can be eaten raw or cooked. They include carrots, radishes and beets.
Root vegetables are high in potassium, a mineral that helps control blood pressure and heart rate. Potassium also helps maintain fluid balance in the body and promotes normal functioning of the nervous system, muscles and kidneys.
The recommended dietary allowance for adults is 4,700 mg per day.
Potassium-rich foods include bananas and potatoes. Other sources include beans, nuts, lentils and fish such as salmon.
Carrots (1 carrot)
Potassium: 706 mg
Radishes (4 radishes)
Potassium: 566 mg
Root vegetables are important sources of potassium. Potassium is an essential mineral that plays an important role in maintaining fluid balance and normal blood pressure. Potassium helps to regulate the contraction and relaxation of muscles and is essential for proper nerve function.
Potassium can be obtained through your diet or by taking dietary supplements. The suggested intake for adults over the age of 19 is 4,700 milligrams per day.
Here are some common root vegetables that are high in potassium:
Beets
Carrots
Parsnips
Root vegetables are healthy, nutritious, and versatile. They serve as the perfect base for many dishes, and they can be prepared in different ways.
Root vegetables high in potassium
Potassium is an essential nutrient that helps maintain fluid balance in the body. It also plays a role in heart health, muscle function, energy metabolism, and more. The recommended daily intake of potassium is 4,700 mg per day for adults. If you’re looking to increase your potassium intake with root vegetables, here are some of the best options:
Sweet Potatoes: Sweet potatoes are rich in vitamins C and B6 as well as manganese and vitamin A. They contain small amounts of calcium and iron but are high in potassium (1 cup cooked sweet potato = 815 mg).
Carrots: Carrots contain vitamin C as well as beta-carotene (which converts to vitamin A). They also provide iron and calcium but are not particularly high in potassium (1 cup raw carrots = 745 mg).
Beets: Beets contain folate as well as iron, manganese and magnesium (1 cup cooked beet greens & stems = 917 mg). Beets also contain nitrates which may help lower blood pressure
The best vegetables to eat for potassium are those that grow above ground. Potassium-rich foods include:
potatoes — 1 medium potato contains 827 milligrams of potassium. A more nutritious option is sweet potatoes, which have twice as much potassium per serving.
celery — 1 stalk of celery has 422 milligrams of potassium.
spaghetti squash — 1 cup of cooked spaghetti squash has 699 milligrams of potassium and is a good source of fiber.
Some common root vegetables high in potassium include potatoes, sweet potatoes, beets and carrots. These vegetables are also a good source of fiber, iron and calcium. Root vegetables also contain B vitamins, vitamin C and potassium.
Potassium is an essential mineral that helps your body maintain healthy blood pressure levels, according to the National Institutes of Health (NIH). It also helps muscles contract and nerves send signals for normal body functioning. Potassium is found in many foods including fruits and vegetables.
Potassium Deficiency
If you have a potassium deficiency or low blood pressure, increasing your intake of this mineral can help improve your health condition. A deficiency occurs when your body doesn’t get enough potassium from food sources or supplements to balance out the amount lost through urination or sweating, explains MedlinePlus.
which vegetables are highest in potassium

Potassium is an essential mineral that helps control the body’s water balance and blood pressure. It also helps with muscle contraction, nerve transmission, and kidney function.
The recommended daily intake of potassium is 4,700 mg a day for adults 19 years of age and older. However, there are other dietary sources besides foods high in potassium that can help you reach this goal.
Here are the top 10 foods high in potassium:
- Spinach (890 mg per serving)
- Sweet potato (780 mg per serving)
- Apricots (750 mg per serving)
- Avocado (730 mg per serving)
- Tomato (694 mg per serving)
- Banana (590 mg per serving)
- Cantaloupe melon (580 mg per serving)
- Broccoli (500 mg per serving)
- Kale (500 mg per serving)
- White beans (480 mg per serving).
The top 10 foods high in potassium are:
- Sweet potato: 891 milligrams (mg)
- Spinach: 733 mg
- Tomato paste: 683 mg
- Dried apricots: 492 mg
- White beans: 461 mg
- Avocado: 450 mg
- Cantaloupe (1/2 cup): 384 mg
- Banana (1 medium): 358 mg
- Pinto beans (1/2 cup): 357 mg
- Potato, baked with skin (1 small): 345 mg
Potassium is a mineral that is important to many bodily functions, including maintaining healthy blood pressure. Potassium also helps your muscles contract and your nerves send signals to your brain.
That being said, there are plenty of foods you can eat to increase your potassium intake. Here are the top 10 foods high in potassium:
- Dried apricots – 1 cup = 875 mg
- Cantaloupe – 1/4 fruit = 837 mg
- White beans – 1/2 cup = 832 mg
- Spinach (cooked) – 1 cup = 779 mg
- Sweet potato – 1 medium = 716 mg
- Avocado (with peel) – 1/2 avocado = 675 mg
- Bananas (ripe) – 1 small = 674 mg
- Black beans – 1/2 cup = 672 mg
- Coconut water (unsweetened) – 1 cup = 660 mg
- Salmon (cooked) – 3 ounces = 642 mg
The USDA recommends that adults consume at least 4,700 milligrams of potassium per day. This is equivalent to about 8.5 cups of sliced fruits and vegetables.
Potassium is essential for heart health, muscle contraction, nerve conduction and maintaining normal blood pressure levels. The mineral also helps the body maintain a healthy fluid balance, which is important for preventing dehydration.
The following list includes 10 foods high in potassium along with their potassium content in milligrams (mg). One cup equals one serving:
- Prunes: 1/2 cup (67 mg)
- Raisins: 1/2 cup (92 mg)
- Apricots: 1/4 cup (85 mg)
- Broccoli: 1 cup chopped (80 mg)
- Sweet potato: 1 medium (296 mg)
- White beans: 1/2 cup cooked (93 mg)
- Spinach: 1 cup raw (105 mg)
- Brussels sprouts: 1/2 cup cooked (113 mg)**”vegetables highest in potassium”
Potassium is an essential mineral that plays a crucial role in your body. It helps to maintain normal blood pressure and muscle function, as well as regulate water balance. Potassium also helps to regulate the acid-alkaline balance of your blood and tissues.
Potassium deficiency can cause weakness, fatigue and confusion — but it can be easily avoided with a well-balanced diet. Foods high in potassium include:
Sweet potatoes: 740mg per 1/2 cup (cooked)
Bananas: 454mg per medium banana (with skin)
Prunes: 581mg per 6 plums (cooked)
Spinach: 700mg per 1 cup raw or 175ml cooked or 60ml frozen (frozen spinach is actually more nutritious than fresh!)
Apricots: 664mg per apricot (fresh)
Kidney beans: 657mg per cup cooked or 160g canned kidney beans – this is equivalent to 1/2 cup canned kidney beans which contain 542mg of potassium!
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