Foods That Pack More Potassium Than a Banana

Medically Reviewed on 6/7/2022

Why is potassium important?

Potassium is a mineral and electrolyte that aids in blood pressure maintenance and nerve and muscle function. Foods that pack more potassium than a banana include avocados, potatoes, coconut water, and other foods.
Potassium is a mineral and electrolyte that aids in blood pressure maintenance and nerve and muscle function. Foods that pack more potassium than a banana include avocados, potatoes, coconut water, and other foods.

To function at full capacity, our bodies need a full selection of vitamins and minerals. One such mineral is potassium. It is a mineral and electrolyte that aids in blood pressure maintenance and nerve and muscle function. It is essential because it must be taken in, as the body can’t produce it on its own. It must be plentiful in your diet to meet the needs of the body. A banana is a common choice for snacking, and a well-known source of potassium. 

While bananas are good for potassium supplementation, there are several foods that are even greater sources.

Potassium plays an important role in the function of the heart, kidneys, muscle contraction, fluid balance, and nervous system. Due to its effect on blood pressure, it is needed to help reduce the risk of stroke and heart disease

The recommended potassium daily intake is 2600 mg for women and 3400 for men.  

Which foods are high in potassium?

Avocadoes: A half-cup serving of an avocado has approximately 360 milligrams of potassium. A banana only has about 330 milligrams. Avocados are popular in fish dinners and salads and are the main ingredient in guacamole. 

Baby Spinach: Raw baby spinach is an excellent addition to any salad. It is low in carbs and very versatile. It contains 682 grams of potassium per 100 mg serving, so it is a good source of potassium when added to any meal.

Potatoes: Potatoes are a good source of potassium. Their skins pack a lot of nutrients. A medium potato with the skin on has over 900 mg of potassium. 

Sunflower seeds: A sprinkling of sunflower seeds can add 710 mg of potassium per 100 g.

Legumes: White beans have around 600 mg per half-cup serving. So do adzuki beans. Lima beans, navy beans, pinto beans, and great northern beans pack 350 mg per half-cup. Soybeans like edamame and other lentils are good sources of potassium as well. 

Salmon: At 357 mg per serving, salmon is a good potassium source. It can also be paired for dinner with other potassium sources like avocado for a meal with low carbs and high nutrients.  

Juice: Fruit juices are a good source of potassium. Carrot juice and prune juice both have about 700 mg of potassium per cup. Both pomegranate and orange juice are also good sources because of a nutritional potassium value of 500 mg per cup. 

Almonds: For a low carb snack packing 834 mg per 100 grams, look to almonds. They are an easy grab-and-go option and contain only 6.9 carbs per 100 grams. 

Dairy: Your traditional milk and cheese is known for its high calcium content. Dairy is also a great source of potassium. A cup of skim milk has about 380 mg of potassium. Plain yogurt has 500 mg per cup and healthy probiotic levels as well.  

Tinned sardines: Sardines are versatile in that they keep for a long time, are low in carbs, and have healthy levels of potassium. Tinned sardines have 410 mg of potassium per 100 grams.

Tomatoes: at 400 mg of potassium, a cup of chopped tomatoes is a good potassium source. Tomato juice and tomato puree contain 500 milligrams, while concentrated tomato paste has 650 milligrams per quarter.

Broccoli: Broccoli contains about 3.1 grams of carbs per serving and 397mg of potassium per 100 g. It is versatile and can be eaten raw, roasted, steamed, or added to other popular dishes. 

Plantains: This tropical treat contains over 480 mg of potassium per serving. 

Canned clams: If you like clam chowder, a 3-ounce serving of canned claims has about 500 mg of potassium. 

Dried apricot: Dried apricot has 16% of the daily recommended value for potassium per half-cup. They have a long shelf life and are a good source of vitamins A and E and fiber.  

Coconut water: Coconut water is very hydrating. It has natural sugars and electrolytes and contains 13% of the recommended daily value of potassium. 

Beets: A cup of beets provides 11% of the required daily value for potassium. It contains folate and nitrates. The function of blood vessels and heart health is supported by nitrates.  

Butternut squash: Squash cooked like a vegetable though it is technically a fruit. One cup provides 12% of the daily recommended value for potassium. In addition, it is a nutritional source of vitamins like A, B, and magnesium. Butternut squash is popular whether boiled, steamed, roasted, or in soup. 

Is there such a thing as too much potassium?

The body needs potassium, but having too much can be harmful. If too much is in your blood, it can cause heart problems. Too much potassium is called hyperkalemia. Those at risk for developing hyperkalemia include people with kidney disease, people who take drugs that prevent the body's elimination of potassium, people with Addison disease, or those with uncontrolled diabetes. People that have severe burns can also contract hyperkalemia.  


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Medically Reviewed on 6/7/2022

Cleveland Clinic: "10 Foods That Are High in Potassium." "7 foods that have more potassium than a banana."

National Institute of Health: "Potassium."

National Kidney Institute: "Six Steps to Controlling High Potassium."