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<\/a><\/p>\nCredit: jirkaejc \/ Getty Images<\/p>\n
Potassium content: 855 milligrams (mg)<\/p>\n
Serving size: One large baked sweet potato (180 grams [g])<\/p>\n
In the United States, adults are encouraged to get 4,700 milligrams of potassium per day. That means a large, baked sweet potato provides 18.2% of that recommended daily value (DV).<\/p>\n
Naturally sweet and nutrient-dense, sweet potatoes offer other essential micronutrients<\/a> in addition to potassium. For example, they\u2019re one of the best dietary sources of beta-carotene, a plant pigment that the body converts into vitamin A for vision and immune health.<\/p>\n Sweet potatoes are also a good source of fiber, which helps boost digestion, stabilize blood sugar, and more.<\/p>\n Tip: There are lots of ways to add sweet potatoes to your diet<\/a>\u2014roast, mash, or add them to soups for an easy potassium boost.<\/p>\n 2. Spinach Credit: Liudmila Chernetska \/ Getty Images<\/p>\n Potassium content: 839 mg<\/p>\n Serving size: 1 cup, cooked (180 g)<\/p>\n Spinach is packed with nutrients\u2014a 1-cup serving of cooked spinach provides 17.9% DV for potassium, along with substantial amounts of magnesium and vitamin K. Together, these micronutrients help support bone and heart health.<\/p>\n Tip: Steamed, saut\u00e9ed, or added to soups and omelettes, spinach offers an easy way to get more nutrients in your diet.<\/p>\n 3. Swiss Chard Credit: JulijaDmitrijeva \/ Getty Images<\/p>\n Potassium content: 961 mg <\/p>\n Serving size: 1 cup, cooked (175 g)<\/p>\n Swiss chard\u2014specifically its stems\u2014are rich in potassium, offering 20.4% DV in just one cup. The leafy green also contains a substantial amount of magnesium<\/a>, which supports muscle and nerve function, along with antioxidants that may help reduce inflammation.<\/p>\n Tip: You can use Swiss chard in stir-fries, stews, or in salad wraps.<\/p>\n 4. Beet Greens Credit: alicjane \/ Getty Images<\/p>\n Potassium content: 1,310 mg<\/p>\n Serving size: 1 cup, cooked and cut into 1-inch pieces (144 g)<\/p>\n Beet greens are one of the most potassium-dense vegetables\u2014a 1-cup serving of cooked beet greens provides 27.9% DV. They\u2019re also very high in vitamin K<\/a>, which supports bone health and heart function.<\/p>\n Tip: For an easy nutrient boost, try saut\u00e9ing beet greens with garlic, lemon, and red pepper flakes, or add them to soups.<\/p>\n 5. Acorn Squash Credit: MSPhotographic \/ Getty Images<\/p>\n Potassium content: 896 mg<\/p>\n Serving size: 1 cup, cubed and baked (205 g)<\/p>\n In a 1-cup serving, acorn squash provides 19% DV for potassium, as well as 9 grams of fiber to support heart and digestive health.<\/p>\n Tip: Acorn squash has a nutty, buttery flavor and a creamy texture when cooked. You can add it to casseroles or soups, or bake, roast, or mash it for a sweet and filling side dish.<\/p>\n 6. White Potatoes Credit: SimpleImages \/ Getty Images<\/p>\n Potassium content: 941 mg<\/p>\n Serving size: 1 medium potato, baked (173 g)<\/p>\n A typical medium, baked white potato offers 20% DV for potassium. These versatile starchy vegetables<\/a> can also help you get closer to your daily vitamin C, magnesium, and fiber goals.<\/p>\n Tip: You can bake, roast, or mash white potatoes to be used as a side dish\u2014but for the greatest nutrient and antioxidant boost, make sure to leave the skins on.<\/p>\n 7. Yams Credit: PicturePartners \/ Getty Images<\/p>\n Potassium content: 911 mg<\/p>\n Serving size: 1 cup, cubed and cooked (136 g)<\/p>\n Yams, similar in appearance to sweet potatoes, offer 19.4% DV for potassium in a 1-cup serving. They\u2019re also a decent source of fiber, making yams helpful for heart health, digestion, stable blood sugar, and other benefits<\/a>.<\/p>\n Tip: White or slightly yellow in color, the flesh of yams should be easy to eat and slightly sweet. In your kitchen, you can make candied yams, use yams to make fries or chips, or mash or roast them as a side dish.<\/p>\n How Can You Eat More Potassium-Rich Vegetables?<\/p>\n Potassium is essential for healthy muscles, nerves, and heart function\u2014luckily, most healthy people have normal potassium levels and can get the potassium they need from a balanced, varied diet.<\/p>\n Vegetables such as sweet potatoes, white potatoes, leafy greens, and squash are often easy to incorporate into a variety of meals and can help you meet your daily potassium needs. Plus, these vegetables can help give you a boost of fiber, antioxidants, and other nutrients<\/a>.<\/p>\n Try adding spinach to smoothies, combining Swiss chard and sweet potato in stews, or mixing these potassium-rich vegetables together as a side dish.<\/p>\n Though potassium is crucial for maintaining your health, some people may need to limit their intake if they have chronic kidney disease, take certain drugs for high blood pressure, or have other underlying health concerns.<\/p>\n Talk to a doctor about what a healthy potassium intake<\/a> looks like for you.<\/p>\n<\/a><\/p>\n<\/a><\/p>\n<\/a><\/p>\n<\/a><\/p>\n<\/a><\/p>\n<\/a><\/p>\n