Florida man is, of course, exempted from that prohibition.
Posted on 08/24/2024 5:34:17 PM PDT by Red Badger
Bananas may be known as potassium-rich foods, but you can also get potassium from avocados, sweet potatoes, spinach, coconut water, and other delicious food and drinks.
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 (1Trusted Source).
It’s considered an essential nutrient because your body can’t produce it. Therefore, you must get potassium from foods to meet your recommended daily needs, also known as the Daily Value (DV) (2Trusted Source).
However, most people don’t get enough potassium through their diets. It’s estimated that less than 0.015% of American adults meet their daily potassium needs (3Trusted Source).
Since a medium banana contains around 9% of the DV for this mineral, most people consider it the go-to food to increase their potassium intake. However, bananas are not the only good source of potassium (4Trusted Source).
A list of high-potassium foods
Here are 18 foods that pack more potassium than a banana.
1. Avocados
Avocados are packed with healthy fats, vitamin K, and folate.
Half an avocado without the skin and seed (68 grams) contains 345 mg of potassium, or 7% of the DV. If you eat a whole avocado, you’ll get almost 15% of the DV at once (5Trusted Source).
What’s more, avocados may benefit people with high blood pressure, who often need to increase their potassium and reduce their sodium intake. Like most other fruits, avocados are low in sodium, with half an avocado providing just 0.2% of the DV (1Trusted Source, 3Trusted Source, 5Trusted Source).
Summary
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.
2. Sweet potatoes
Sweet potatoes are often used as an alternative to white potatoes.
They’re an exceptionally nutritious way to support your potassium intake. A 1-cup (328-gram) serving of mashed sweet potato boasts 16% of the DV (6Trusted Source).
What’s more, sweet potatoes are low in fat, offer a small amount of protein, and are a good source of complex carbs and fiber.
They’re also an excellent source of vitamin A, which is critical for vision. The same serving of sweet potatoes provides more than 200% of the DV of vitamin A (1Trusted Source, 6Trusted Source, 7Trusted Source).
For a balanced and filling meal, you can pair these delicious root vegetables with a protein source such as beans or meat, some dark greens or colorful vegetables, and a little fat.
Summary
Sweet potatoes boast 16% of the DV for potassium in just 1 mashed cup (328 grams), plus some protein, fiber, and vitamin A.
3. Spinach
Spinach is one of the most nutrient-dense vegetables.
Just 1 cup (190 grams) of frozen spinach packs 12% of the DV for potassium. Similarly, about 3 cups (90 grams) of raw spinach contain roughly 11% of the DV (8Trusted Source, 9Trusted Source).
It’s also loaded with other nutrients. The same serving of frozen spinach contains 127% of the DV for vitamin A, 857% for vitamin K, 58% for folate, and 37% for magnesium (1Trusted Source, 8Trusted Source).
Summary
Spinach provides about 12% of the DV for potassium per 1 cup (190 grams) frozen or 3 cups (90 grams) fresh. This vegetable also offers folate, magnesium, and vitamins A and K.
4. Watermelon
Watermelon is a large, delicious fruit with high water content.
Just 2 wedges (about 1/8 of a melon, or 572 grams) provides just under 14% of the DV for potassium (1Trusted Source, 10Trusted Source).
The same serving also contains 44 grams of carbs, 3.5 grams of protein, 0.8 grams of fat, and 2.2 grams of fiber. What’s more, this lush, red melon is a great source of magnesium and vitamins A and C (10Trusted Source).
Summary
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.
5. Coconut water
Coconut water is a particularly hydrating drink.
It’s an excellent natural alternative to sports drinks, as it contains key electrolytes that help draw water into your cells. Its natural sugars also provide energy during exercise and help replenish lost glycogen stores afterward (11Trusted Source).
Just 1 cup (240 mL) of coconut water contains 13% of the DV for potassium. Plus, it’s a good source of magnesium, sodium, and manganese (1Trusted Source, 12Trusted Source).
Coconut water is very refreshing when served chilled with ice after a sweaty workout. Just make sure to avoid varieties with added sugar.
Summary
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.
6. Beans
Beans are a nutritious source of complex carbs and plant-based protein.
Just 1 cup (179 grams) of white beans has twice as much potassium as a banana, clocking in at a whopping 21% of the DV. The same serving of black beans provides 13% of the DV (1Trusted Source, 13Trusted Source, 14Trusted Source).
While black beans contain phytates — an antinutrient that may reduce your body’s mineral absorption — you can soak dried beans overnight to help reduce their phytate content, as this compound will leach into the water (15Trusted Source).
Both white and black beans are incredibly versatile and easy to add to salads, burritos, and stews.
Summary
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.
7. Legumes
Aside from beans, the legume family includes lentils, chickpeas, soybeans, and peanuts — all of which are high in potassium.
For instance, a 1-cup (198-gram) serving of lentils packs 15% of the DV for the mineral, while the same serving of chickpeas, soybeans, and peanuts provide 10%, 19%, and 23% of the DV, respectively (16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source).
Certain legumes, such as lentils and chickpeas, contain phytates. Therefore, remember to soak them overnight to reduce their phytate content. You can also try sprouting them (15Trusted Source).
Summary
Legumes such as lentils, chickpeas, soybeans, and peanuts are rich in potassium. Soaking or sprouting them before eating them may improve mineral absorption.
8. Tomato paste
Tomato paste is made from cooked tomatoes that have been peeled and seeded.
Just 3 tablespoons (50 grams) contain more than 10% of the DV. Tomato paste is also a good source of vitamin C and lycopene, a potent antioxidant with cancer-fighting properties (1Trusted Source, 20Trusted Source, 21Trusted Source).
This concentrated condiment adds flavor to all tomato-based sauces and dishes, but watch out for products that have added sugars, additives, or preservatives. You may want to pick the product with the fewest ingredients.
Summary
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.
9. Butternut squash
Butternut squash is a sweet-tasting winter squash. While technically a fruit, it’s cooked like a root vegetable.
Just 1 cup (205 grams) provides 12% of the DV for potassium. It’s also a great source of vitamins A and C and has smaller amounts of B vitamins, vitamin E, and magnesium (1Trusted Source, 22Trusted Source).
You can easily roast, boil, steam, or chop butternut squash for dishes such as baked veggies or hearty soups.
Summary
Butternut squash is a great source of potassium, boasting 12% of the DV in a single cup (205 grams).
10. Potatoes
Potatoes are a starchy root vegetable that remains a staple food in numerous countries.
One medium boiled potato (167 grams) offers 12% of the DV for potassium (1Trusted Source, 23Trusted Source).
However, there are many varieties of potatoes, and their potassium content may depend on the soil in which they’re grown.
Summary
Potatoes are rich in potassium and are a staple in many households. One medium spud typically provides 12% of the DV for this mineral.
11. Dried apricots
Dried apricots have a long shelf life and are usually pitted. Just 1/2 cup (65 grams) provides 16% of the DV for potassium (1Trusted Source, 24Trusted Source).
These fruits are also a good source of fiber and vitamins A and E (24Trusted Source).
Dried apricots are delicious mixed into muesli or as a healthy snack for hikes or camping trips.
Summary
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.
12. Swiss chard
Swiss chard, also known as silverbeet or simply chard, is a leafy green vegetable with a thick stalk that ranges from red to orange to white in color.
It’s also highly nutritious. Just 1 cup (175 grams) of cooked chard offers 20% of the DV for potassium — more than double the potassium in a banana (1Trusted Source, 25Trusted Source).
The same serving packs 476% of the DV for vitamin K and 60% of the DV for vitamin A, all while being low in calories and high in fiber (25Trusted Source).
Swiss chard makes a delicious base for salads and is easy to steam or saute with a little oil.
Summary
Swiss chard contains more than twice as much potassium per cooked cup (175 grams) as a banana — about 20% of the DV.
13. Beets
Just 1 cup (170 grams) of boiled beets gives you 11% of the DV for potassium (1Trusted Source, 26Trusted Source).
Plus, this root vegetable contains nitrates, which have been shown to support blood vessel function and overall heart health when converted into nitric oxide in your body (27Trusted Source).
Beets are also an excellent source of folate — a vitamin needed for DNA synthesis and repair — with 1 boiled cup (170 grams) providing 34% of the DV (26Trusted Source, 28Trusted Source).
You can eat beets boiled, pickled, or raw.
Summary
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.
14. Pomegranate
Pomegranates are an extremely healthy, many-seeded fruit that vary in color from red to purple. One whole fruit (282 grams) gives you 14% of the DV for potassium (29Trusted Source).
Moreover, pomegranates are packed with folate and vitamins C and K. They also pack more protein than most other fruits, at 4.7 grams per fruit (282 grams) (29Trusted Source).
Summary
Pomegranates offer 14% of the DV for potassium, as well as sizable amounts of folate, fiber, protein, and vitamins C and K.
15. Fruit and vegetable juices
Drinking fruit and vegetable juices is another easy way to increase your potassium intake.
Citrus juices seem to provide the most potassium (3Trusted Source).
For example, 1 cup (240 mL) of 100% orange juice offers about 10% of the DV for potassium, while the same serving of grapefruit juice provides 9% of the DV (30Trusted Source, 31Trusted Source).
Juices from potassium-rich fruits such as pomegranates are also great alternatives. A 1-cup (240-mL) serving of pomegranate juice packs 11% of the DV (32Trusted Source).
Some vegetable juices are also rich in this mineral.
For instance, 1 cup (240 mL) of carrot juice boasts 15% of the DV, and the same serving of tomato juice provides 10% of the DV (33Trusted Source, 34Trusted Source).
Summary
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).
16. Fish
Certain lean and fatty fish offer potassium.
For example, just half a fillet (154 grams) of cooked cod provides 12% of the DV, and a whole fillet (150 grams) of haddock offers 11% (35Trusted Source, 36Trusted Source).
Similarly, half a fillet (154 grams) of cooked salmon has a whopping 21% of the DV, and the same serving of tuna boasts 17% of the DV (37Trusted Source, 38Trusted Source).
In addition, fatty fish such as salmon and tuna are rich in heart-healthy omega-3 fatty acids, which may further reduce your risk of heart disease (39Trusted Source).
Summary
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.
17. Yams
Yams are starchy tubers popular in South America, Western Africa, and the Caribbean. They’re very similar to yucca or cassava, but their flesh varies in color from yellowish-white to purple or pink.
Yams also happen to be rich in potassium, with 1 cooked, cubed cup (136 grams) providing 19% of the DV (40Trusted Source).
Summary
A 1-cup serving (136 grams) of cooked yam provides more than twice as much potassium as a medium banana.
18. Salt substitutes
Salt substitutes were designed to help reduce sodium intake, because excess salt consumption may lead to high blood pressure (3Trusted Source, 41Trusted Source).
These substitutes replace sodium with another element or mix of elements — typically potassium — to reduce heart disease without reducing perceived salt intake or diminishing the taste (41Trusted Source).
Unlike regular salt, which is 100% sodium chloride, salt substitutes may be composed of 65% sodium chloride, 25% potassium chloride, and 10% magnesium sulfate. Others may offer 100% potassium chloride, which packs 11% of the DV in just 1 gram (41Trusted Source, 42Trusted Source).
However, keep in mind that people with kidney or liver disease may need to avoid salt substitutes that are high in potassium (43).
Summary
Salt substitutes consisting of 100% potassium chloride provide 11% of the DV for the mineral in a single gram.
How much potassium do you need?
Like other vitamins and minerals, potassium is a micronutrient, meaning that you need to consume it only in small amounts — think milligrams (mg).
As previously mentioned, vitamin and mineral needs are measured according to their Daily Values (DV), the recommended amounts to consume per day (2Trusted Source).
The DV for potassium for healthy individuals is 4,700 mg. You can consume this amount by following a wholesome, varied diet (2Trusted Source).
Many Western diets are low in potassium and high in sodium — two factors that can increase your risk of heart disease. However, eating foods from the list above may help you increase your potassium intake (44Trusted Source).
Frequently asked questions
How much potassium do you need each day?
For most people, the recommended daily intake for potassium is 4,700 mg (2Trusted Source).
What foods have highest potassium?
Foods that are good sources of potassium include dried fruit, lentils, spinach, sweet potatoes, and orange juice (1Trusted Source).
What increases potassium quickly?
Adding potassium to the diet or taking supplements, if a doctor recommends, can increase your potassium levels.
What are the signs of low potassium?
Early symptoms of low potassium include constipation, fatigue, muscle weakness, a general feeling of being unwell. A more severe deficiency can lead to an increase in diluted urine, muscular paralysis, and changes in heart rhythm, among other symptoms (1Trusted Source).
Summary
The DV for potassium for healthy individuals is 4,700 mg, which you can reach by following a balanced diet.
The bottom line
Although bananas are a good source of potassium, many other nutritious foods, including sweet potatoes, legumes, and beets, offer more potassium per serving. Swiss chard, yams, and white beans even have twice as much potassium per cup as a medium banana.
The key to getting enough potassium is to eat a range of plant foods each day. Certain fish, such as salmon, tuna, and cod, are good animal-based sources of this mineral too.
Just one thing
Try this today: If you want to increase your potassium intake on a budget, focus on legumes like beans or veggies like potatoes, which provide plenty of potassium at a low cost.
Last medically reviewed on January 27, 2022
How we reviewed this article:
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Jun 28, 2023
Written By
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Medically reviewed by Maya Feller, MS, RD, CDN, Nutrition — Written by Ariane Lang, BSc, MBA and Sharon O'Brien MS, PGDip — Updated on June 28, 2023
I eat two avocados a day.
If Scam-ala manages to steal the election we’ll be lucky if we can get cardboard to eat once she puts regulations on diesel fuel in the name of the “climate crisis”.
You have to else they spoil................
Yeah, I usually buy a mix of various stages of ripeness, so it hopefully works out.
I always thought pepita seeds were high in potassium, but didn’t see them listed.
Try refrigerating them, it works.
Salt substitutes are composed of beneficial POTASSIUM chloride (”No-Salt”, “Norton’s”), rather than the standard SODIUM chloride (or regular table salt).
Yams? Maybe around Thanksgiving.
I would eat more of those other things if they were more appealing.
They left out the King of Fruits - Durian.
Does draft Yuengling and a Potassium supplement do the same thing? Asking for a friend of mine.
Not exactly available everywhere............
I’m hauling in a bumper crop of avocados these days. Yummy!
Avocados shouldn’t be refrigerated until they are ripe to eat.
BTTP
Florida man is, of course, exempted from that prohibition.
In my part of the country, I pay 50 cents/pound for bananas. That is quite a value compared to other fruits. One of my favorite ways to eat them is in a banana split with ice cream (vanilla, chocolate and strawberry), strawberries, pineapple, chocolate syrup, chopped walnuts and whipping cream.
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