When you think of potassium, bananas are often the first fruit that comes to mind. And it’s true, bananas are a good source of this important mineral, offering around 420 mg of potassium, which is about 12% of your daily recommended value. Potassium is crucial for many bodily functions, including preventing muscle cramps, supporting heart health, and maintaining healthy blood pressure by counteracting the effects of sodium. However, relying solely on bananas to boost your potassium intake means you might be missing out on even richer sources. Let’s explore eight delicious and nutritious foods that contain even more potassium than a banana, along with tasty ways to incorporate them into your diet.
1. Salmon
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Salmon: 4 ounces = 554 mg potassium
Not only is salmon a fantastic source of protein and heart-healthy omega-3 fatty acids, but it also surpasses bananas in potassium content. A 4-ounce serving of salmon provides a significant 554 mg of potassium. Health guidelines recommend adults consume at least 8 ounces of fish per week as part of a balanced 2,000-calorie diet. Choosing salmon is a doubly beneficial choice for your heart, thanks to its omega-3s and potassium.
2. Avocado
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Pictured recipe: Jason Mraz’s Guacamole
1/2 cup mashed avocado = 560 mg potassium
Creamy and versatile avocados are another excellent food that boasts more potassium than bananas. Just half a cup of mashed avocado delivers around 560 mg of potassium. Beyond potassium, avocados are packed with monounsaturated fats, known for their heart-health benefits. A serving size of one-third of an avocado is a nutritious addition to your meals, providing healthy fats, fiber, and contributing to feelings of fullness, which can be beneficial for weight management.
3. Yogurt
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1 cup non-fat plain yogurt = 573 mg potassium
Plain, non-fat yogurt is a potassium powerhouse, containing 573 mg of potassium per cup. In addition to being a high potassium food, yogurt is also a great source of probiotics, beneficial bacteria that promote a healthy gut. When choosing yogurt, opt for plain varieties over flavored ones to avoid added sugars and maximize the health benefits.
4. Baked Acorn Squash
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Pictured recipe: Moroccan Chickpea-Stuffed Acorn Squash.
1 cup cubed acorn squash = 486 mg potassium
Acorn squash is not only a delicious fall vegetable but also a surprisingly good source of potassium, offering 486 mg per cup of cubed squash. This winter squash is also rich in fiber, vitamins A and C, and other essential nutrients like vitamin B6, folate, and vitamin K, making it a nutrient-dense choice for boosting your potassium intake.
5. Dried Apricots
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1/2 cup dried apricots = 755 mg potassium
For a sweet and potassium-rich snack, dried apricots are an excellent option. Just half a cup of dried apricots provides a substantial 755 mg of potassium. Dried apricots are a convenient way to increase potassium intake, especially as fresh apricots have a limited season. They are also a good source of fiber, contributing to heart health and digestive wellness.
6. Baked Potato (with skin)
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Pictured recipe: Roasted Chicken Thighs, Potatoes & Scallions with Herb Vinaigrette
1 medium potato = 952 mg potassium
Despite sometimes getting a bad rap, potatoes, especially when baked and eaten with the skin, are nutritional powerhouses. A medium baked potato boasts an impressive 952 mg of potassium, significantly more than a banana. Potatoes are also relatively low in calories and provide other essential minerals like magnesium and phosphorus. Enjoy them baked, roasted, or mashed for a potassium boost.
7. White Beans
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1/2 cup white beans = 500 mg potassium
White beans are not only a fantastic source of plant-based protein and fiber but also a good source of potassium. Half a cup of white beans offers approximately 500 mg of potassium. The combination of protein and fiber in beans helps promote satiety and can aid in weight management. Incorporate white beans into soups, salads, or as a side dish to increase your potassium intake.
8. Dark Leafy Greens
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Pictured recipe: One-Pot Italian Sausage & Kale Pasta.
1 cup cooked spinach = 839 mg potassium
Dark leafy greens, such as spinach, are nutritional superstars and excellent sources of potassium. One cup of cooked spinach provides a remarkable 839 mg of potassium. These greens are also packed with calcium, vitamin C, and vitamin K, making them an essential part of a healthy diet. Add spinach, kale, or other dark leafy greens to your meals to boost your potassium and overall nutrient intake.
While bananas are a healthy fruit and a source of potassium, many other foods offer even higher amounts of this vital mineral. Incorporating a variety of these potassium-rich foods into your diet can help you meet your daily needs and enjoy a wider range of flavors and nutrients.
