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Where to Get Potassium as Vegan

are lentils high in potassium

Vegan Potassium

Potassium just like many other vitamins and minerals is extremely important for maintaining the complete health of your body, and thus it is equally important to include potassium-rich foods in your daily plant-based diet. Potassium one of the most implant and essential minerals in your body provides balance and regularity throughout the fluids within our bodies, strength in our muscles, and the control and balance of your entire nervous system. Potassium is considered an electrolyte and helps keep your body hydrated and properly functioning. Having a high potassium diet also has many many health benefits including helping reduce blood pressure, water retention, and protect you against the possibility of contracting kidney stones, strokes, and osteoporosis. Vegans and a vegan diet are no exception we still need to include vegan foods high in potassium in order to not only feel our best but to perform at our best on a daily basis.

Vegetable Sources of Potassium

potassium content of beans

Fortunately for all us vegans out there, there are many veggies with potassium and potassium-rich naturally vegan foods that can ensure we reach our daily potassium requirements without much stress and effort. As adults, we need approximately 3500 milligrams of potassium each day and some potassium-rich vegan foods include


Potatoes which are normally considered basic starch are actually a great source of potassium that vegans can easily enjoy. All kinds and varieties of potatoes contain a good amount of potassium, (including sweet potatoes, new potatoes, and old potatoes) they can be so easily included in your diet, in the form of homemade fries, wedges, or baked potato that can be stuffed with whatever your heart desires. By consuming 180g of potatoes you will get 1080milligrams of potassium which is around a third of your daily requirement.

Beans and Potassium

The potassium content of beans is extraordinarily high and a great thing to include in your diet for many different reasons including its high protein content, high fiber content, and of course its high potassium content. White beans are most definitely up there with one of the best, containing around 829 milligrams of potassium in one cup. Kidney beans, soya beans, and adzuki beans are other great high potassium bean sources too. They can be easily added to your diet by including them in soup, stews, curries, and salads.


So are lentils high in potassium? Well yes, indeed lentils are in fact one of the best vegan sources of potassium out there. Lentils contain a similar amount of potassium to beans and are a great legume to add to your diet as they are a great source of protein too. Adding them to rice or curries and even warm salads will really help you to achieve your daily potassium intake goals.

Potassium Vegetables Chart

Potassium is actually present in a large variety of different types of vegetables that are one of the main components of a vegan and plant-based diet, here are some of the best that you can include into your meals daily.

beans and potassium
  • Cooked spinach
  • Cooked broccoli
  • Mushrooms
  • Peas
  • Cucumbers
  • Zucchini
  • Pumpkin
  • Leafy greens

Eating a decent quantity and variety of vegetables in your daily diet is not only essential for your potassium intake but also for achieving a strong and healthy body that can fight infection, diseases, and fatigue. They can be easily included in meals as a side or even a main component or many types of hot and cold dishes.

As Well as Fruits Including

vegan foods high in potassium
  • Bananas
  • Oranges
  • Grapefruit
  • Apricots
  • Honeydew melon
  • Cantaloupe
  • Variety of dried fruits (raisins, prunes, and dates)

Try including some of these in your breakfast meals or as on the go snacks throughout the day, fruit contains many other vital minerals and nutrients that your body needs to thrive as well as its potassium content.

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