20 Foods That Pack More Potassium Than a Banana

20 foods that pack more potassium than a banana; these surprising foods contain even higher levels of this often overlooked electrolyte
Source : prevention

While bananas are commonly known as potassium-rich sources, it's worth noting that avocadoes, spinach, and various other delicious options are also rich in potassium.

Potassium is a vital mineral, essential for upholding normal blood pressure, supporting healthy nerve and muscle function, and facilitating nutrient transport into cells within your body. It is an indispensable nutrient as it cannot be synthesized by your body. So, it's imperative to obtain potassium from foods to meet your daily requirements, also known as the Daily Value (DV). 

While a medium-sized banana offers around 420 mg of potassium, other rich sources exist beyond just bananas. Explore these 20 potassium-rich foods, each delivering more potassium per serving than a banana.

1. Avocados

Avacado, a native to the Americas, is a medium-sized, evergreen tree in the laurel family
Source : britannica

Eating half an avocado, about 68 grams, gives you a good amount of potassium around 345 milligrams. That is about 7% of the recommended daily amount you should aim for. But if you have a whole avocado, it's even better that gives you nearly 15% of what you need in a day.

They are really good for you because they have lots of vitamin K, healthy fats, and folate. If you have high blood pressure, eating this can be helpful. That's because they have potassium. And they're low in sodium, which is something you should try to avoid if you have high blood pressure.

Similarly, you can enjoy avocados in lots of different ways. You can put them on toast, mix them into pasta sauce, or use them to make a yummy salad dressing.

2. Watermelon

Watermelon eaters tend to exhibit a higher quality diet featuring more magnesium, potassium, vitamin A and other antioxidants
Source : goodhousekeeping

Just two wedges of watermelon (572 grams) provide 641 mg or 14% of the daily values for potassium. The same portion also has 44 grams of carbs, 2.2 grams of fiber, 3.5 grams of protein, and 0.8 grams of fat.

Further, with its pleasant flavor and abundant water, this powerful fruit offers plenty of lycopene, vitamins A, C, and B6. And over 90% water which means that enjoying watermelon keeps you satisfied while keeping calories in check.

Remember that old-pressed watermelon juice can also be a great alternative.

3. Frozen Spinach

Spinach contains a lot of vitamin A, iron, calcium, vitamin K, folate, and potassium
Source : marthastewart

Just one cup of frozen spinach (190 grams) will serve you a respectable 574 mg or 12% of the DV for potassium. Likewise, about three cups of raw spinach pack approximately 11% of the DV.

Also, this is loaded with other nutrients, the same portion of frozen spinach includes 127% of the DV for vitamin A, 58% for folate, 37% for magnesium, and 857% for vitamin K.

If you choose to have raw spinach in salads, smoothies, and juices then that's good because it stands as the most effective approach to obtain the antioxidant lutein.

4. Sweet Potatoes

Sweet potatoes come in a variety of colors, both inside and out; their flesh varies, too, and can be creamy white, deep purple or vibrant orange
Source : seattletimes

A medium-baked sweet potato serves 542 mg or 12% of the DV. Similarly, a one-cup serving of mashed potatoes (328 grams) has 16% of the DV for potassium, which provides over 200% of the daily value of vitamin A.

Sweet potatoes are a good source of fiber and complex carbs and offer a small amount of protein. They are also low in fat and are an excellent source of vitamin A, critical for vision.

For a hearty and balanced meal, you can mix up root veggies with beans and meat toss in some leafy greens or colorful veggies, and add a touch of healthy fat. It's an easy way to create a tasty and nutritious dish that'll keep you satisfied.

5. Coconut Water

Coconut water is the liquid found inside green, immature coconuts; the water differs in taste and nutrition to coconut milk and oil
Source : bbcgoodfood

When you bring coconut from the store, that coconut water delivers about 507 mg per 8 fluid ounces. One cup (240 ml) of this hydrating drink contains 13% of the DV for potassium.

This refreshing drink holds essential electrolytes that help to attract water into your cells. Its natural sugars offer both a source of energy during physical activity and assist in restoring consumed glycogen reserves afterward.

Thus, coconut water is a good source of sodium, magnesium, and manganese.

6. Tomato Paste

Because tomato paste is super concentrated, its potassium levels are, too
Source : thekitchn

Simply three tablespoons (50 grams) of tomato paste can give you more than 10% of the potassium you need in a day. As per the USDA, 100 grams of tomato paste has a powerful 1010 mg of potassium, which is more than enough for most recipes.

We all know that this is made from cooked tomatoes that have been peeled and had their seeds removed. It's packed with lycopene and vitamin C.

Likewise, this focused on seasoning that enhances the taste of any dish. Remember that consuming this more may be harmful because of its added sugars, preservatives, and other stuff.

7. Beans

Beans are known for being good sources of both dietary fiber and plant protein
Source : cnn

Only one cup (179 grams) of white beans delivers an impressive 21% of the DV for potassium, an amount twice that found in a banana. The same portion of black beans contains 13% of the daily value.

Black beans contain phytates, an antinutrient that could potentially reduce your body's mineral absorption. Interestingly, if you soak dried beans overnight, that can assist in reducing their phytate content because this compound will seep into the water.

Both types of beans serve as nutritious sources of complex carbs and are incredibly versatile and effortlessly complement dishes such as burritos, stews, and salads.

8. Legumes

Common edible legumes include chickpeas, beans, lentils, peas, soybeans, and peanuts
Source : healthline

Apart from beans, the legume family includes lentils, soybeans, peanuts, and chickpeas. And all these boast high potassium content.

Just one cup (198 grams) of lentils provides 15% of the DV, while the same serving of peanuts, soybeans, and chickpeas offers 23%, 19%, and 10% of the DV, respectively.

Moreover, specific legumes like chickpeas and lentils include phytates. Hence, it's advised to soak them overnight to decrease their phytate levels.

9. Butternut Squash

Roast butternut squash, adorned with spiced and caramelized onions, creates a delectable complement to grilled chicken or sausages
Source : bbc

One cup (205 grams) of butternut squash contains 582 mg or 12% of the DV for potassium. Raw butternut squash primarily comprises 86% water, 12% carbohydrates, and 1% protein, with minor fat.

It serves as a great source of vitamins A (67% DV) and C (25% DV) and offers smaller amounts of vitamin B, vitamin E, manganese, and magnesium, each maintaining a range of 10-12% DV.

Technically a fruit, this sweet-tasting winter squash is cooked like a root vegetable. You can easily boil, roast, chop, or stem for dishes such as hearty soups or baked veggies.

10. Potatoes

White potatoes (baked or boiled) offer a healthy dose of vitamin C and magnesium
Source : thespruce

We all know that potatoes are a starchy root vegetable that continues to be a staple food in numerous countries. You will be glad to know that a medium-sized boiled potato (167 grams) provides 12% of the DV for potassium.

However, different types of potatoes have different amounts of potassium because of the soil they grow in. They also have vitamin C and magnesium.

If you cook potatoes by boiling or baking them instead of frying, they have less fat, fewer calories, and less salt. So, they are healthier for you that way.

11. Dried Apricots

One cup of dried apricots supplies 94% of your body's daily need for Vitamin A and 19% of its iron
Source : amazon

Dried apricots provide 755 mg or 16% of the DV for potassium per half cup (65 grams). It has a long shelf life and provides a good dose of fiber and vitamins A and E.

You can pick unsweetened dried apricots when shopping to avoid consuming extra sugar. These delectable fruits make a delightful addition to muesli and serve as nutritious snacks for hiking or camping adventures.

People also enjoy adding them to homemade granola bars and trail mixes.

12. Pomegranate

The edible portion of raw pomegranate comprises 78% water, 19% carbohydrates, 2% protein, and 1% fat
Source : britannica

One single pomegranate (282 grams) boasts 666 mg of potassium, equivalent to 14% of the DV. These highly nutritious and healthy fruits exhibit a range of colors from red to purple.

This is rich in folate and vitamins C and K. They offer a higher protein content compared to the majority of other fruits, with each fruit containing 4.7 grams of protein.

Indulge in the fruit's satisfyingly sweet crunch by spooning it directly, or enhance your culinary experience by sprinkling these vibrant red jewels over a fresh salad.

13. Swiss Chard

Swiss chard is a green leafy vegetable which has a low content of carbohydrates, protein, and fat
Source : simplyrecipes

This leafy green vegetable is also known as silverbeet or simply chard. One cup of cooked Swiss chard delivers 961 mg or 20% of the DV for potassium.

The same serving provides 60% of the DV for vitamin A and 476% of the DV for vitamin K and all are high in fiber and low in calories.

It can also serve as a delicious base for salads and can be easily steamed or fried with a touch of oil.

14. Beets

Beetroots, commonly referred to as beets, are a vibrant and versatile type of vegetable
Source : prevention

A cup (170 grams) of boiled beets provides 518 mg or 11% of the DV for potassium. They are an excellent source of folate which provides 30% of the DV per boiled cup.

This sweet root vegetable contains nitrates, which promote healthy blood vessel function.

You can eat beets in different ways such as, raw, boiled, or pickled. They are tasty in salads, soups, or even as juice.

15. Adzuki Beans

Adzuki beans, which belong to the Fabaceae family, are rich in protein, fiber, and many other nutrients
Source : stylecraze

A cup of cooked adzuki beans (100 grams), boiled with salt, has 532 mg of potassium (11% DV), as per the USDA. Incorporating them into your diet adds a superb element to your selection of potassium-rich foods.

Cooked adzuki beans comprise 66% water, and 25% carbohydrates, including 8% protein, and 7% dietary fiber, and contain negligible fat.

They possess a high amount of dietary fibers and resistant starch, which enhances digestion. It helps to reduce the risk of diabetes, help in weight loss, and improve your heart health. They are great in chili and soups.

16. Fish

Salmon, popular fatty fish, is one of the most nutritious foods on the planet
Source : healthline

Specific varieties of lean and fatty fish serve as sources of potassium. For instance, just half a fillet (154 grams) of cooked cod contains 12% of the DV and a whole fillet (150 grams) of haddock provides 11%.

Likewise, cooked salmon boasts 21% of the DV for potassium per half a fillet (154 grams). The same serving of tuna has a whopping 17% of the DV.

Furthermore, fatty fish like salmon and tuna are abundant in heart-healthy omega-3 fatty acids, potentially contributing to a decreased risk of heart disease.

17. Papaya

The papaya fruit and seeds have been shown to have strong antifungal properties
Source : thekitchn

A single cup of mashed papaya supplies 591 mg of potassium. Similarly, half of the papaya provides 390 mg of this essential mineral. It offers high levels of antioxidants vitamin A, vitamin C, and vitamin E.

Antioxidants play a crucial role in preventing the oxidation of cholesterol. The oxidized cholesterol is more likely to create blockages that lead to heart disease.

Other possible health benefits of papaya include assisting in digestion, reducing the risk of heart disease, cancer, and diabetes, lowering blood pressure, and improving blood glucose control in people with diabetes.

18. Fruit And Vegetable Juices

Fruit and vegetable juices play a vital role in promoting weight loss, assisting you in achieving your ideal weight in a healthy way
Source : stylecraze

Adding fruit and vegetable juices into your diet is a convenient way to boost your potassium intake. Citrus juices appear to provide the most of this mineral.

For example, one cup (240 ml) of 100% pomegranate juice contributes 11% of the DV for potassium. Additionally, Juices from potassium-rich fruits like oranges serve as excellent alternatives.

Just one cup of 100% orange juice supplies about 10% of the DV, while the same serving of grapefruits contains 9% of the DV.

Likewise, one cup of tomato juice boasts 10% of the DV, and the same serving of carrot juice provides 15%.

19. Zucchini

zucchini, also called courgette, is a variety of summer squash in the gourd family, grown for its edible fruits
Source : delish

One medium zucchini (196 grams) supplies 512 mg of potassium. This summer squash is rich in antioxidants, including vitamin C, and is also a valuable source of fiber, promoting healthy digestion.

It is closely related to the marrow, although it's not precisely identical. Once grown, this fruit is often referred to as marrow.

Zucchini is low in food energy, with around 17 kilocalories per 100 grams, and offers good amounts of folate (24 μg/100 g), vitamin C (12.9 mg/100 g), and provitamin A (200 IU [10 RAE]/100 g).

20. Yams

Candied yams are rich in flavor, covered in sweet sauce, and flavored with vanilla
Source : thekitchn

Yams provide 19% of the DV for potassium, with one cooked, cubed cup (136 grams). Similar to cassava or yucca, these starchy tubers are popular in the Caribbean, South America, and Western Africa.

While raw yam might only supply moderate nutrient density, it does stand out by possessing the highest potassium content among the ten major stable foods worldwide.

In comparison to potato products, it typically maintains a lower glycemic index, equivalent to about 54% of glucose for a 150-gram serving.

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