USDA-derived rankings
Vegan foods high in potassium
Potassium is the counterweight to sodium: it relaxes blood vessels, supports nerves and muscles, and most people fall short.
Who this is for: Useful if you are watching your blood pressure, eat a lot of processed food, or sweat heavily in training.
Reviewed 20 July 2026. Ranked per typical serving against the fixed adult reference of 3,500 mg a day.
The clear number one
Potato (baked)
One serving (173g) gives you 926 mg of potassium, around 26% of the daily reference in one go.
See the full nutrition score for potato (baked)The ranking
Ranked by what a typical serving covers, because nobody eats 100g of everything. The badge shows per-100g density: high means at least 30% of the daily reference per 100g, source means at least 15%.
| # | Food | Per serving | Per 100g |
|---|---|---|---|
| 1 | Potato (baked) | 926 mg26% of daily reference | 535 mgsource |
| 2 | Lentils (cooked) | 731 mg21% of daily reference | 369 mg |
| 3 | Cannellini Beans | 729 mg21% of daily reference | 561 mgsource |
| 4 | Butter Beans | 660 mg19% of daily reference | 508 mg |
| 5 | Coconut Water | 625 mg18% of daily reference | 250 mg |
| 6 | Black Beans (cooked) | 611 mg17% of daily reference | 355 mg |
| 7 | Pinto Beans | 567 mg16% of daily reference | 436 mg |
| 8 | Sweet Potato (baked) | 542 mg15% of daily reference | 475 mg |
| 9 | Red Lentils | 401 mg11% of daily reference | 668 mgsource |
| 10 | Hemp Seeds | 360 mg10% of daily reference | 1,200 mghigh |
| 11 | Spinach | 335 mg10% of daily reference | 558 mgsource |
| 12 | Pistachios | 286 mg8% of daily reference | 1,020 mgsource |
| 13 | Pumpkin Seeds | 227 mg6% of daily reference | 809 mgsource |
| 14 | Raisins | 223 mg6% of daily reference | 744 mgsource |
| 15 | Almonds | 205 mg6% of daily reference | 733 mgsource |
| 16 | Peanuts | 197 mg6% of daily reference | 705 mgsource |
| 17 | Hazelnuts | 190 mg5% of daily reference | 680 mgsource |
| 18 | Cashews | 185 mg5% of daily reference | 660 mgsource |
| 19 | Sunflower Seeds | 181 mg5% of daily reference | 645 mgsource |
| 20 | Dates (Medjool) | 167 mg5% of daily reference | 696 mgsource |
Foods with any animal-derived tag (meat, fish, eggs, dairy, honey) are excluded.
Narrow it to your way of eating
How this list is built
Every number comes from Nutrigate's USDA-derived generic food table, the same data behind the food nutrition scores. The daily reference for potassium is 3,500 mg, an evidence-based adult amount; the app personalises it to you. Serving sizes are typical household portions, shown in grams so you can judge them.