Which Herb Has High Potassium? A Guide to Nutrient-Rich Greens

November 4, 2025 •

4 min read

According to nutrition data, dried chervil boasts a remarkable 4,740 mg of potassium per 100 grams, making it a standout contender for which herb has high potassium. Incorporating these powerful, nutrient-dense herbs into your diet can be a delicious and effective way to support overall health and wellness.

Quick Summary

A comparative overview of herbs with high potassium content, including chervil, parsley, and dandelion greens. Explores the nutritional value and potential health benefits of incorporating these powerful herbs into your daily cooking and diet.

Key Points

Dried Chervil: Offers an extremely high potassium content of 4,740 mg per 100g, making it a top contender.
Fresh Parsley: A common culinary herb that contains a significant 554 mg of potassium per 100g.
Dandelion Greens: These leafy greens, often overlooked, provide 397 mg of potassium per 100g when raw.
Stinging Nettle: A cooked or blanched cup of nettles contains 297 mg of potassium and other key minerals.
Concentration: Dried herbs generally contain more concentrated potassium per gram due to the loss of moisture during the drying process.
Safety First: Individuals with kidney disease should consult a doctor before increasing their potassium intake from any source.

The Power of Potassium in Herbs

Potassium is an essential mineral vital for maintaining proper cell function, regulating fluid balance, supporting heart health, and keeping blood pressure in check. While many associate potassium primarily with bananas, certain herbs are exceptionally rich, often containing a higher concentration per gram due to their low moisture content when dried. Integrating these potent herbs into your meals can significantly boost your daily mineral intake.

Champion Herbs with High Potassium Content

Several herbs stand out for their impressive potassium levels, offering a concentrated nutritional boost. The preparation method—fresh or dried—dramatically impacts the density of the mineral, with dried versions typically being far more concentrated.

Chervil

Known for its delicate, anise-like flavor, chervil is a king among high-potassium herbs. Its dried form is incredibly dense, providing over 4,700 mg of potassium per 100g, which is a staggering amount for a culinary herb.

How to Use: Add fresh chervil to salads, omelets, and soups just before serving to preserve its flavor. Dried chervil can be used in vinaigrettes and marinades.

Parsley

This common culinary herb is also a potassium powerhouse, especially when fresh. One hundred grams of fresh parsley contains approximately 554 mg of potassium, along with a rich dose of vitamins C and K. Its mild flavor makes it incredibly versatile.

How to Use: Sprinkle fresh parsley over roasted vegetables, mix it into sauces, or use it as a base for an herby dressing. It's a staple in many cuisines, from Italian to Middle Eastern.

Dandelion Greens

While often considered a weed, dandelion greens are a nutrient-dense food with a considerable potassium content. Raw dandelion greens provide around 397 mg of potassium per 100g. They also offer significant amounts of vitamins A, C, and K.

How to Use: Cooked dandelion greens lose some potassium but remain a great source. Sauté them like spinach with garlic or add tender young leaves to salads for a slightly bitter bite.

Stinging Nettle

Stinging nettle, while requiring careful handling, is another herb with an impressive nutritional profile. One cup of blanched nettles contains a robust 297 mg of potassium.

How to Use: Stinging nettle must be blanched or cooked to remove the stinging hairs. It can then be used in soups, stews, or made into a nourishing herbal tea.

Comparison of High-Potassium Herbs


Herb (Dried)	Potassium per 100g	Notes
Chervil	4740 mg	Anise-like flavor, delicate and best used fresh or added late in cooking.
Tarragon	3020 mg	Strong anise-flavor, often used in sauces like béarnaise and with poultry.
Turmeric	2080 mg	Known for its vibrant color and anti-inflammatory properties, adds earthy flavor.
Chili Powder	1950 mg	Adds a spicy kick to dishes; also includes other micronutrients.
Cumin Seed	1788 mg	Earthy, nutty spice, a staple in many world cuisines.

How to Incorporate High-Potassium Herbs into Your Diet

There are numerous simple and creative ways to boost your potassium intake using these herbs:

Seasoning Blends: Create your own dry rub using a mix of powdered chervil, turmeric, and cumin to season meats and vegetables.
Herbal Teas: Prepare teas from dried nettle leaves or fresh dandelion leaves. A simple brew can provide a significant mineral infusion.
Pestos and Sauces: Blend fresh parsley, dandelion greens, or chervil with olive oil, nuts, and garlic for a potent and flavorful pesto.
Garnishes: A generous sprinkle of fresh, chopped parsley over any dish adds color and a nutritional boost. Consider finishing soups, stews, and roasted dishes this way.
Salads: Tender, young dandelion greens and fresh chervil can be added raw to salads for a nutrient-packed, flavorful base. Important: Never forage wild plants unless you are 100% certain of their identification.

Important Considerations

While these herbs are excellent sources of potassium, it is important to remember that they are typically consumed in small amounts compared to staple foods. They should complement a balanced diet rich in other potassium sources like leafy greens, vegetables, and fruits, not replace them. Individuals with kidney disease or other health conditions affecting potassium regulation should consult a healthcare professional before significantly altering their diet, as too much potassium can be harmful.

Conclusion

For those wondering which herb has high potassium, the answer is not a single one, but a group of potent culinary and medicinal plants. Dried chervil, fresh parsley, dandelion greens, and blanched nettle are among the most mineral-dense options. By intentionally incorporating these flavor-enhancing herbs into your cooking, you can take a simple, natural step toward improving your mineral intake and supporting your cardiovascular and overall health. They prove that even the smallest ingredients can pack a mighty nutritional punch, contributing to a vibrant and healthful diet.

Visit the American Heart Association for more information on managing blood pressure through diet.

Frequently Asked Questions

Yes, drying an herb increases its potassium concentration relative to its weight. As moisture is removed, the remaining plant matter, including the minerals, becomes more concentrated per gram. For example, dried chervil has a much higher potassium content per 100g than fresh chervil.

Yes, parsley is a very good source of potassium and can help support healthy blood pressure. Potassium helps regulate fluid balance and ease tension in blood vessel walls, which contributes to lower blood pressure.

Absolutely. Raw dandelion greens are a good source of potassium, offering 397 mg per 100g, along with other beneficial vitamins and minerals.

To safely consume stinging nettle and access its potassium, it must be blanched or cooked. This process removes the stinging hairs, making the leaves edible for use in soups, stews, or teas.

Based on available data, dried chervil is one of the highest potassium herbs per gram, containing an impressive 4,740 mg per 100 grams.

For most healthy individuals, consuming these herbs in typical culinary amounts is safe. However, people with pre-existing kidney disease or those on certain medications should be cautious about increasing potassium intake and should consult a doctor, as excessive potassium can be dangerous.

While bananas are a well-known source of potassium, some dried herbs are more concentrated. For example, a banana might offer around 422 mg of potassium, whereas 100g of dried chervil provides over ten times that amount, though a typical serving size is much smaller.