Does Dill Have a Lot of Potassium? An In-Depth Look at the Herb’s Nutrition

November 8, 2025 •

4 min read

According to the National Institutes of Health, a single cup of cooked spinach contains more than 800 mg of potassium, a clear powerhouse. But when it comes to herbs used in much smaller quantities, does dill have a lot of potassium? While dill does contain this essential mineral, the amount you get depends heavily on its form and typical serving size.

Quick Summary

Dill is a source of potassium, especially in its concentrated dried form, though a typical culinary serving contributes a relatively small amount to total intake. This guide details dill's nutritional profile and compares its mineral content to other common foods.

Key Points

Dill is not a 'high-potassium' food in typical serving sizes: A normal culinary portion of fresh or dried dill provides only a modest amount of potassium.
Dried dill is highly concentrated: Dried dill weed contains a significantly higher amount of potassium per gram than its fresh counterpart.
Potassium is essential for health: The mineral in dill supports crucial bodily functions, including nerve signals, fluid balance, and blood pressure regulation.
Other foods are better potassium sources: Other vegetables like spinach and sweet potatoes, along with legumes, are much more effective sources for boosting your dietary potassium intake.
Dill offers more than potassium: In addition to potassium, dill is packed with antioxidants and vitamins A and C, contributing to its overall health benefits.
Serving size is key: When evaluating herbs like dill, the small quantities typically used mean their contribution to daily mineral intake should be considered a nutritional bonus, not a primary source.

Dill's Potassium Content: Fresh vs. Dried

The question of whether dill is a high-potassium food is best answered by looking at the form and serving size. Dill weed, both fresh and dried, does contain potassium, an essential mineral for proper bodily function, including regulating blood pressure. However, the concentration differs significantly between fresh leaves and dried, more potent versions of the herb.

For a standard 100-gram serving, which is much larger than a typical portion, fresh dill contains about 738 mg of potassium. This is a substantial amount, especially considering the herb is also rich in vitamins A and C. Yet, most people don't consume dill by the 100-gram measure. A more realistic serving, such as one cup of fresh sprigs (about 9 grams), contains only about 65 mg of potassium. This provides a modest dietary contribution, making it a healthy addition but not a primary source of the mineral.

Dried dill weed, on the other hand, is a much more concentrated source of nutrients. For every 100 grams, dried dill contains a remarkable 3,308 mg of potassium. This makes it one of the highest-potassium herbs available on a per-weight basis. A smaller culinary measure, such as a tablespoon (6.6 grams), still packs a notable punch with about 102 mg of potassium. This concentrated form makes dried dill a more efficient way to get a potassium boost from a smaller serving.

The Role of Potassium in Your Diet

Potassium is a crucial mineral that plays several vital roles in the body. It acts as an electrolyte, helping to regulate fluid balance, nerve signals, and muscle contractions. It is especially important for heart health, as sufficient potassium intake can help manage blood pressure by balancing out the negative effects of excess sodium. For individuals looking to increase their potassium intake, it's beneficial to include a variety of sources in their diet. While dill can be part of this strategy, it is more effectively used as a flavorful complement rather than a primary mineral source due to its small serving size.

Comparing Dill to Other High-Potassium Foods

To put dill's potassium content into perspective, it's useful to compare it to other foods recognized for their high potassium levels. The following table provides a breakdown based on standard serving sizes, highlighting that while dill is a good source on a per-gram basis (especially dried), other foods offer a more significant amount per typical portion.


Food (Serving Size)	Potassium (mg)	Notes
Dill, fresh (1 cup sprigs)	65	Small volume, larger amount needed for significant potassium
Dill, dried (1 tbsp)	102	Highly concentrated source
Cooked Spinach (1 cup)	839	Excellent dietary source
Baked Sweet Potato (1 cup)	572	Excellent dietary source
Banana (1 medium)	422	Well-known, but not the highest source
White Beans, cooked (1/2 cup)	502	Excellent plant-based source

Beyond Potassium: Other Health Benefits of Dill

Besides its mineral content, dill offers a range of other nutritional benefits that contribute to a healthy diet. This herb is also a good source of several other important nutrients and compounds.

Rich in Antioxidants: Dill contains powerful antioxidants, including flavonoids, terpenoids, and tannins, which help protect the body's cells from damage by free radicals. This anti-inflammatory action may contribute to overall heart health and reduce the risk of certain chronic diseases.
High in Vitamins: Fresh dill is an excellent source of vitamin A, which supports healthy vision and a robust immune system. It also provides a significant amount of vitamin C, another potent antioxidant that helps with bone formation and wound healing.
Supports Digestive Health: Traditionally, dill has been used to soothe digestive issues. Its mild, citrusy flavor can stimulate appetite, and its carminative properties may help relieve bloating and gas.
Antibacterial Properties: The essential oils in dill have been shown to have antibacterial effects, fighting against potentially harmful bacteria.

While the nutritional value per typical serving of dill is less impactful than a cup of spinach, the herb provides a nutrient-dense boost of flavor to any dish. Its antioxidants and other vitamins make it a valuable addition to a balanced, heart-healthy diet.

Culinary Uses and How to Maximize Dill's Nutrients

Incorporating dill into your meals is simple and adds a fresh, aromatic flavor. You can use fresh dill to finish dishes or add it to salads, dressings, and dips. Dried dill is perfect for seasoning sauces, soups, and marinades. To get the most out of the nutrients, consider adding fresh dill toward the end of the cooking process, as some vitamins and minerals can be lost through prolonged heat exposure. Drying concentrates dill's nutrients, so a little goes a long way. This versatility allows you to enjoy its health benefits in many ways.

Conclusion

In short, does dill have a lot of potassium? The answer is yes, on a per-gram basis, especially when dried. However, the amount of potassium contributed by a typical serving of dill is relatively small. It is best to consider dill a supplementary source of potassium and other vital nutrients, complementing a diet rich in other foods like vegetables, fruits, and legumes. Enjoying dill is a simple way to add flavor and a small but meaningful nutritional boost to your meals, without relying on it as a primary source for your daily potassium needs. For a detailed overview of nutrient functions, you can consult sources like the Harvard T.H. Chan School of Public Health's nutrition database.

How to Store Dill for Maximum Freshness and Nutrients

Properly storing dill helps preserve its delicate flavor and nutritional content. For fresh dill, wrap the stems in a damp paper towel and place them in a plastic bag in the refrigerator, where it will stay fresh for up to a week. Alternatively, you can place the cut stems in a glass of water and cover the leaves loosely with a plastic bag before refrigerating. Dried dill should be stored in an airtight container in a cool, dark place away from heat and light to maintain its potency.

Frequently Asked Questions

Dried dill is significantly more concentrated than fresh dill, containing a much higher amount of potassium per gram. However, a typical serving of either provides a small amount of the daily recommended intake.

A typical serving of fresh dill, such as a tablespoon (around 1g), contains very little potassium, providing only about 7 mg of the mineral. To get a more significant amount, you would need to consume a much larger volume.

Dill contains potassium, a mineral that helps regulate blood pressure by balancing sodium levels. While a healthy diet that includes dill may be beneficial, its effect from small culinary amounts is likely minimal compared to consuming a diet rich in other potassium-dense foods.

There are many foods that are much higher in potassium per typical serving. Excellent sources include cooked spinach, sweet potatoes, beet greens, and various beans and legumes.

Research suggests that some minerals, including potassium, can be lost from herbs during moist heat cooking processes like boiling. To maximize the nutrient retention, it is best to add fresh dill near the end of cooking or use dried dill, which is already concentrated.

Yes, dill seeds contain potassium along with a range of other minerals and beneficial compounds. They offer similar nutritional benefits to dill weed but with a different flavor profile and are often used in pickling and baking.

People with kidney problems often need to manage their potassium intake carefully. While dill's contribution is typically small, anyone with pre-existing health conditions should consult a healthcare provider for personalized dietary advice, including the intake of herbs and spices.