Foods with More Potassium Than Bananas: A Complete List

ByAgkidzone Staff

Updated: Oct 8, 2024

Advertisement

When you think of potassium-rich foods, bananas often come to mind. A medium banana offers about 422 milligrams of potassium, which is around nine percent of the recommended daily intake of 4,700 milligrams. However, bananas aren't the most potent source of this essential mineral. In fact, numerous other foods pack a bigger potassium punch. Whether you're aiming to boost your potassium levels for better heart health, muscle function, or overall wellness, here are some fantastic alternatives to bananas that you might want to include in your diet.

White Potatoes

Believe it or not, white potatoes top the list of potassium-rich foods, offering a whopping 941 milligrams per medium baked potato. This accounts for about 20 percent of your daily potassium needs, almost double that of a banana. Beyond potassium, white potatoes are also rich in gut-friendly resistant starch, especially when cooked and then cooled, and provide significant amounts of vitamins C and B6. While potatoes often get a bad rap for their association with unhealthy toppings like butter and sour cream, enjoying them baked with healthier additions can make them a nutritious staple in your diet.

Advertisement

Sweet Potatoes

Sweet potatoes are another excellent source of potassium, delivering approximately 542 milligrams per medium-baked sweet potato. This contributes to about 12 percent of your daily potassium intake. Sweet potatoes are not only high in potassium but also packed with vitamins A and C, fiber, and protein. Their natural sweetness makes them a versatile ingredient in both savory and sweet dishes, allowing you to enjoy their health benefits in a variety of delicious ways.

Advertisement

Tomato Sauce

Tomato sauce is a surprising powerhouse when it comes to potassium content. One cup of tomato sauce contains around 728 milligrams of potassium, which is about 16 percent of the daily recommended intake. Additionally, tomato sauce is a great source of vitamin A, vitamin C, iron, fiber, magnesium, and vitamin B6. Cooking tomatoes into a sauce actually boosts their health benefits, as it increases the levels of lycopene, a powerful antioxidant linked to reduced cancer risk.

Advertisement

Watermelon

Watermelon isn't just refreshing and hydrating; it's also a good source of potassium. Two wedges of watermelon provide roughly 641 milligrams of potassium, making up about 14 percent of your daily needs. This juicy fruit is rich in vitamins A and C and contains lycopene, which helps reduce the risk of certain cancers. Its high water content helps maintain hydration, especially during hot summer months, making it a tasty and nutritious snack.

Advertisement

Frozen Spinach

Frozen spinach is a convenient and nutrient-dense option for boosting your potassium intake. One cup of frozen spinach contains about 540 milligrams of potassium, representing 11 percent of the daily recommended amount. Spinach is also loaded with vitamins A and C, iron, and has a low calorie count. Regular consumption of spinach can help reduce cancer risk and manage blood sugar levels, making it a versatile addition to any meal.

Advertisement

Beets

Brighten up your plate with fresh beets or a glass of beet juice! These vibrant roots are packed with nitrates, which can relax and widen your blood vessels, allowing blood to flow more smoothly and helping to lower blood pressure. Though beets might temporarily turn your pee or poop pink, it's nothing to worry about—just a colorful reminder of their benefits!

Advertisement

Black Beans

Black beans are a delicious and hearty source of potassium, offering around 676 milligrams per cup. This accounts for about 14 percent of your daily potassium needs. In addition to potassium, black beans are high in fiber and protein, making them an excellent choice for maintaining regular bowel movements and supporting muscle health. They also contain phosphorus, magnesium, and B vitamins, which help regulate blood pressure and protect the skeletal system.

Advertisement

White Beans

White beans take the lead with an impressive 1,189 milligrams of potassium per cup, fulfilling 25 percent of the daily recommended intake. These beans are not only rich in potassium but also provide 20 grams of protein and 13 grams of fiber per serving. White beans have a low glycemic index, helping to prevent fat storage and maintain stable blood sugar levels. Including white beans in your meals can support weight management and overall health.

Advertisement

Canned Salmon

Canned salmon is a convenient and nutritious option that offers 487 milligrams of potassium per five-ounce can, which is about 10 percent of your daily needs. Besides potassium, canned salmon is packed with omega-3 fatty acids, essential for heart health, and contains significant amounts of protein and vitamin D. The edible bones in canned salmon are high in calcium, promoting strong bones and teeth.

Advertisement

Edamame

Advertisement

Butternut Squash

Butternut squash is a seasonal favorite that doesn't disappoint when it comes to potassium content. One cup of butternut squash delivers 582 milligrams of potassium, equating to 12 percent of your daily intake. This squash is also an excellent source of vitamins A and C, as well as fiber. Its sweet, nutty flavor makes it a versatile ingredient in soups, stews, and roasted vegetable dishes, enhancing both flavor and nutrition.

Advertisement

Swiss Chard

Swiss chard is a nutrient-packed leafy green that offers 1,084 milligrams of potassium per cooked cup, covering about 23 percent of your daily needs. Besides potassium, Swiss chard is loaded with vitamins A, C, and K, as well as iron and calcium. These hearty greens support bone health, reduce inflammation, and provide powerful antioxidants that protect against various diseases. Incorporating Swiss chard into your meals can be as simple as adding it to salads, sautés, or smoothies.

Advertisement

You May Also Like