Top Vegetarian Food High in Potassium

About Vegetarian Food and Potassium

There are quite a number of vegetarian foods rich in potassium, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest potassium vegetarian food include baking powder, soy flour, tumeric, heart of palm, cocoa powder, black pepper, ginger, peanut flour, mung bean and hemp seeds. Other potassium rich vegetarian food are cardamom, pistachio, nutritional yeast, pumpkin seeds, wheat germ, raisins, flaxseeds, hazelnut, almonds and dates.

We calculated the top vegetarian foods for potassium by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 vegetarian foods highest in potassium.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Baking Powder

image of baking powder

In 1 teaspoon, baking powder has 505mg of potassium, or about 22% of daily values for women and 15% for men.
Potassium
505mg in
1 teaspoon (5g)
20825mg in
200 Calories (206g)
22%
15%
910%
610%
Complete nutrition for Baking Powder

Soy Flour

image of soy flour

1 cup of soy flour contains 1839mg of potassium, or about 80% of daily values for women and 54% for men.
Potassium
1839mg in
1 cup (88g)
1124mg in
200 Calories (54g)
80%
54%
49%
33%
Complete nutrition for Soy Flour

Tumeric (ground)

image of tumeric

In 1 teaspoon, tumeric has 62mg of potassium, or about 3% of daily values for women and 2% for men.
Potassium
62mg in
1 teaspoon (3g)
1333mg in
200 Calories (64g)
3%
2%
58%
39%
Complete nutrition for Tumeric

Heart of Palm (cooked)

image of heart of palm

1 fl of heart of palm contains 509mg of potassium, or about 22% of daily values for women and 15% for men.
Potassium
509mg in
1 fl (28.35g)
3149mg in
200 Calories (175g)
22%
15%
140%
93%
Complete nutrition for Heart of Palm

Cocoa Powder

image of cocoa powder

In 1 cup, cocoa powder has 1311mg of potassium, or about 57% of daily values for women and 39% for men.
Potassium
1311mg in
1 cup (86g)
1337mg in
200 Calories (88g)
57%
39%
58%
39%
Complete nutrition for Cocoa Powder

Black Pepper

image of black pepper

1 tablespoon of black pepper contains 92mg of potassium, or about 4% of daily values for women and 3% for men.
Potassium
92mg in
1 tablespoon (6.9g)
1059mg in
200 Calories (80g)
4%
3%
46%
31%
Complete nutrition for Black Pepper

Ginger (ground)

image of ginger

In 1 tablespoon, ginger has 69mg of potassium, or about 3% of daily values for women and 2% for men.
Potassium
69mg in
1 tablespoon (5.2g)
788mg in
200 Calories (60g)
3%
2%
34%
23%
Complete nutrition for Ginger

Peanut Flour

image of peanut flour

1 cup of peanut flour contains 774mg of potassium, or about 34% of daily values for women and 23% for men.
Potassium
774mg in
1 cup (60g)
789mg in
200 Calories (61g)
34%
23%
34%
23%
Complete nutrition for Peanut Flour

Mung Bean (raw)

image of mung bean

In 1 cup, mung bean has 2579mg of potassium, or about 110% of daily values for women and 76% for men.
Potassium
2579mg in
1 cup (207g)
718mg in
200 Calories (58g)
110%
76%
31%
21%
Complete nutrition for Mung Bean

Hemp Seeds

image of hemp seeds

1 cup of hemp seed contains 1920mg of potassium, or about 83% of daily values for women and 56% for men.
Potassium
1920mg in
1 cup (160g)
434mg in
200 Calories (36g)
83%
56%
19%
13%
Complete nutrition for Hemp Seeds

Cardamom

image of cardamom

In 1 cup, cardamom has 1038mg of potassium, or about 45% of daily values for women and 31% for men.
Potassium
1038mg in
1 cup (92.8g)
720mg in
200 Calories (64g)
45%
31%
31%
21%
Complete nutrition for Cardamom

Pistachio

image of pistachio

1 cup of pistachio contains 1239mg of potassium, or about 54% of daily values for women and 36% for men.
Potassium
1239mg in
1 cup (123g)
352mg in
200 Calories (35g)
54%
36%
15%
10%
Complete nutrition for Pistachio

Nutritional Yeast

image of nutritional yeast

In 1 tablespoon, nutritional yeast has 115mg of potassium, or about 5% of daily values for women and 3% for men.
Potassium
115mg in
1 tablespoon (12g)
588mg in
200 Calories (62g)
5%
3%
26%
17%
Complete nutrition for Nutritional Yeast

Pumpkin Seeds

image of pumpkin seeds

1 cup of pumpkin seed contains 588mg of potassium, or about 26% of daily values for women and 17% for men.
Potassium
588mg in
1 cup (64g)
412mg in
200 Calories (45g)
26%
17%
18%
12%
Complete nutrition for Pumpkin Seeds

Wheat Germ

image of wheat germ

In 1 cup, wheat germ has 1026mg of potassium, or about 45% of daily values for women and 30% for men.
Potassium
1026mg in
1 cup (115g)
496mg in
200 Calories (56g)
45%
30%
22%
15%
Complete nutrition for Wheat Germ

Raisins

image of raisins

1 cup of raisin contains 1361mg of potassium, or about 59% of daily values for women and 40% for men.
Potassium
1361mg in
1 cup (165g)
557mg in
200 Calories (68g)
59%
40%
24%
16%
Complete nutrition for Raisins

Flaxseeds

image of flaxseeds

In 1 cup, flaxseed has 1366mg of potassium, or about 59% of daily values for women and 40% for men.
Potassium
1366mg in
1 cup (168g)
304mg in
200 Calories (37g)
59%
40%
13%
9%
Complete nutrition for Flaxseeds

Hazelnut

image of hazelnut

1 cup of hazelnut contains 1712mg of potassium, or about 74% of daily values for women and 50% for men.
Potassium
1712mg in
1 cup (226.8g)
234mg in
200 Calories (31g)
74%
50%
10%
7%
Complete nutrition for Hazelnut

Almonds

image of almonds

In 1 cup, almond has 1048mg of potassium, or about 46% of daily values for women and 31% for men.
Potassium
1048mg in
1 cup (143g)
253mg in
200 Calories (35g)
46%
31%
11%
7%
Complete nutrition for Almonds

Dates

image of dates

1 date contains 167mg of potassium, or about 7% of daily values for women and 5% for men.
Potassium
167mg in
1 date (24g)
503mg in
200 Calories (72g)
7%
5%
22%
15%
Complete nutrition for Dates


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