Nutrition Diet: Which plant has the highest potassium?

October 7, 2025 •

3 min read

Recent data from sources like the NIH indicates that many people in Western diets do not meet their daily potassium requirements. Addressing this nutritional gap often leads to the question, which plant has the highest potassium?, and the answer may surprise you, moving beyond the common belief that bananas are the ultimate source.

Quick Summary

This article details the plant-based foods richest in potassium, revealing that cooked greens and specific legumes offer significantly more than the commonly cited banana. It provides a comprehensive guide to boosting potassium intake through a diverse range of plant foods for a healthier diet.

Key Points

Beet Greens Reign Supreme: Cooked beet greens contain the highest concentration of potassium per serving among common plants, with over 1,300 mg per cup.
Beyond the Banana: While popular, bananas are not the richest plant source of potassium; foods like cooked Swiss chard and white beans contain significantly more.
Concentrated Dried Fruits: Dried fruits, including apricots and raisins, have a high potassium content per gram due to the concentration of nutrients during the drying process.
Skin-On Potatoes: For maximum potassium from potatoes, bake and eat them with the skin, where a large portion of the mineral is stored.
Vast Legume Options: Legumes like white beans, lima beans, lentils, and soybeans are excellent plant-based sources of potassium, alongside protein and fiber.
Boosted by Nuts and Seeds: Nuts and seeds such as pistachios, pumpkin seeds, and hemp seeds contribute a healthy amount of potassium to the diet.
Potassium is Key to Health: Adequate potassium intake is crucial for maintaining fluid balance, regulating blood pressure, and supporting nerve and muscle function.

Dispelling the Banana Myth

While bananas are a well-known source of potassium, they are far from the most concentrated plant-based option. A single medium banana provides around 451 mg of potassium, which is a good contribution, but other lesser-known plants contain significantly higher amounts per serving. For instance, a cup of cooked beet greens provides over 1,300 mg, and a cup of cooked Swiss chard offers more than 960 mg, far surpassing the banana's reputation. This re-evaluation of potassium sources is crucial for anyone looking to optimize their intake of this essential mineral.

The Health Benefits of Potassium

Potassium is a vital electrolyte that plays a critical role in many bodily functions. It works closely with sodium to maintain proper fluid balance within cells and throughout the body. This balance is fundamental for hydration and cellular health. Furthermore, potassium is essential for proper nerve signal transmission and muscle contractions, including the crucial contraction of the heart muscle. A diet rich in potassium, especially when low in sodium, can help regulate blood pressure and reduce the risk of heart disease and stroke. It may also contribute to bone health by potentially reducing the amount of calcium lost during urination.

Top Plant-Based Potassium Powerhouses

To effectively increase your potassium intake, consider incorporating these nutrient-dense plant foods into your diet. Cooking some vegetables, particularly leafy greens, helps to concentrate their mineral content as water is released, increasing potassium per volume.

Cooked Beet Greens: A single cup delivers an impressive 1,309 mg of potassium, making them a top contender. Sauté them with garlic for a delicious and nutritious side dish.
Cooked Swiss Chard: With 961 mg of potassium per cooked cup, Swiss chard is another leafy green powerhouse. It can be added to soups, stews, or eaten sautéed.
White Beans and Legumes: Certain legumes are bursting with potassium. A half-cup of cooked white beans contains over 500 mg, while a cup of cooked lima beans provides around 955 mg. Lentils, soybeans, and kidney beans are also excellent sources.
Potatoes (with skin): A medium baked potato with its skin intact can provide a massive 926 mg of potassium. Eating the skin is key, as it contains a significant portion of the mineral.
Acorn Squash: This winter squash is packed with nutrients, offering 896 mg of potassium per cooked cup. It can be roasted or pureed into a soup.
Dried Fruits: The drying process concentrates nutrients, including potassium. Just a half-cup of dried apricots provides around 755 mg. A quarter-cup of raisins also contributes a substantial amount.
Avocados: This creamy fruit is an excellent source of potassium, with one whole avocado containing approximately 975 mg. Avocados are versatile and can be used in salads, spreads, or smoothies.

Comparing Potassium-Rich Plant Foods

For clarity, here is a comparison table showing the potassium content of various plant foods per 100g, allowing for an easy, direct comparison.


Food (per 100g)	Potassium (mg)	Notes
Cooked Beet Greens	909	Highest per 100g, low in calories
Dried Apricots	~749	Very concentrated, high in sugar
Cooked Swiss Chard	961	Extremely high per cooked cup
Pistachios	1025	Highest per 100g for a nut
Baked Potato (with skin)	~535	Eating the skin is important
Cooked Lentils	~366	Excellent source, high in protein
Banana	~358	Good source, but not the highest
Avocado	485	Nutrient-dense fruit
Canned Pumpkin	505	Versatile for many recipes

Sourcing High-Potassium Foods for Your Diet

Incorporating a variety of these foods is the most effective strategy for maintaining adequate potassium levels. Start with simple additions like adding a handful of spinach or Swiss chard to a scrambled egg or smoothie, or swapping refined grains for legumes in salads. Dried apricots and pistachios make excellent snacks. For dinner, consider a baked sweet potato with the skin on as a side, or a lentil and vegetable stew.

Conclusion

While the banana has long been the poster child for potassium, a deeper look into the plant kingdom reveals a host of other options offering far more of this vital mineral. Cooked beet greens, Swiss chard, and white beans lead the pack, proving that a varied diet rich in vegetables, legumes, nuts, and seeds is the best approach to meeting your nutritional needs. Prioritizing these powerful plant foods can significantly boost your potassium intake, supporting better heart, nerve, and muscle function for overall health. The key is to diversify your plate with these potassium powerhouses rather than relying on just one source. An excellent resource for more information on the benefits of adequate potassium intake can be found on the Harvard T.H. Chan School of Public Health website: The Nutrition Source: Potassium.

Frequently Asked Questions

Among commonly cited foods, cooked beet greens generally hold the highest potassium concentration per 100 grams. A cup of cooked beet greens contains over 1,300 mg of potassium.

Getting potassium from whole foods like plants is generally recommended over supplements for healthy individuals. Plant foods offer a variety of other beneficial nutrients, and it is easier for the body to regulate absorption from food sources.

Yes, cooking can affect potassium content. Boiling vegetables can cause some potassium to leach into the water, while cooking methods that reduce volume, such as sautéing leafy greens, can concentrate the potassium content per serving.

Other significant sources of potassium include dairy products like yogurt and milk, as well as some types of fish such as salmon and clams.

The recommended daily intake of potassium can vary, but for adults, it typically ranges from 2,600 mg to 3,400 mg, depending on age and gender.

It is very unlikely to get excessive potassium from a standard, healthy plant-based diet. High potassium levels (hyperkalemia) are most often a concern for individuals with kidney issues who have difficulty processing minerals.

Signs of low potassium levels, known as hypokalemia, can include fatigue, muscle weakness or cramps, and constipation.