Here are 18 foods that pack more potassium than a banana.
Potassium is a vital mineral and electrolyte that your body needs to maintain normal blood pressure, transport nutrients into your cells, and support healthy nerve and muscle function .
Avocados are packed with nutrients, and one avocado provides roughly 15% of your daily potassium needs. They’re also rich in vitamin K and folate.
Sweet potatoes boast 16% of the DV for potassium in just 1 mashed cup (328 grams), plus some protein, fiber, and vitamin A.
Spinach provides about 12% of the DV for potassium per 1 cup (190 grams) frozen or 3 cups (90 grams) fresh.
Watermelon is a tasty summertime fruit that provides about 14% of the DV for potassium in just 2 wedges. It also offers several other vitamins and minerals.
Coconut water is not only a great hydrating drink but also an excellent source of potassium, containing 13% of the DV in just 1 cup (240 mL). It’s also a good source of magnesium, sodium, and manganese.
Beans are a terrific source of potassium. While white beans pack more potassium than black beans, both are delicious ways to add more of this mineral to your diet.
Legumes such as lentils, chickpeas, soybeans, and peanuts are rich in potassium. Soaking or sprouting them before eating them may improve mineral absorption.
Tomato paste not only enriches the taste of your food but also provides ample amounts of potassium. Just 3 tablespoons (50 grams) pack around 10% of the DV.
Butternut squash is a great source of potassium, boasting 12% of the DV in a single cup (205 grams).
Potatoes are rich in potassium and are a staple in many households. One medium spud typically provides 12% of the DV for this mineral.
Dried apricots are a great alternative to bananas for a potassium boost. Just 1/2 cup packs 16% of the DV, as well as fiber and vitamins A and E.
Swiss chard contains more than twice as much potassium per cooked cup (175 grams) as a banana — about 20% of the DV.
Beets provide 11% of the DV for potassium per boiled cup (170 grams). They’re also a good source of folate and contain nitrates, which have been shown to support heart health.
Pomegranates offer 14% of the DV for potassium, as well as sizable amounts of folate, fiber, protein, and vitamins C and K.
Fruit and veggie juices such as orange, grapefruit, pomegranate, carrot, and tomato juice all provide 9% or more of the DV for potassium in 1 cup (240 mL).
Various lean and fatty fish species are excellent potassium sources. In addition, omega-3s in fish such as salmon and tuna may help reduce heart disease risk.
A 1-cup serving (136 grams) of cooked yam provides more than twice as much potassium as a medium banana.
Salt substitutes consisting of 100% potassium chloride provide 11% of the DV for the mineral in a single gram.