SerpApi.Org
Medically reviewed by Kayla Girgen, RD
- Foods like leafy greens, sweet potatoes, and avocados contain more potassium per serving than a banana.
- Potassium supports heart, muscle, nerve, and kidney function.
- People with kidney disease may need to limit their potassium intake.
Bananas are a well-known source of potassium, an essential mineral for kidney, heart, muscle, and brain function. A medium banana contains 375 milligrams (mg), or about 11-14% of the Daily Value (DV). However, there are other foods that pack even more potassium.
1. Swiss Chard
Potassium: 961 mg per cooked cup
One cup of cooked Swiss chard also provides more than 400% of the DV for vitamin K, which is needed for blood clotting and healthy bones. However, if you’re taking blood thinners such as warfarin, consult your healthcare provider about the safety of consuming vitamin K-rich foods.
2. Avocado
- Potassium: 945 mg per avocado
Avocados are high in monounsaturated fats. Consuming more monounsaturated fats instead of saturated fats can help support healthy blood lipid (fat) levels and heart health. An avocado also provides more than 10% of the DV for folic acid and magnesium.
3. Soybeans
- Potassium: 886 mg per cooked cup
In addition to potassium, soybeans are rich in iron, magnesium, selenium, and folate. They also contain 31 grams of protein per cooked cup and 10 grams of fiber.
4. Acorn Squash
- Potassium: 896 mg per cooked cup
Acorn squash is also a good source of vitamin A and provides 9 grams of fiber per cup. Your body needs vitamin A for cell development, eye health, and a strong immune system.
5. Sweet Potato
- Potassium: 855 mg per large baked sweet potato
Sweet potatoes are also rich in fiber, magnesium, and vitamin A.
6. Lentils
- Potassium: 731 mg per cooked cup
Lentils are rich in magnesium, zinc, B vitamins, and folate. They’re a great source of fiber. One cooked cup contains about 16 grams of fiber, more than half the recommended minimum fiber intake. Consuming adequate fiber is linked to a lower risk of chronic conditions such as diabetes and heart disease.
7. Dried Apricots
- Potassium: 755 mg per 1/2 cup
Apricots are a good source of vitamins A and E. Vitamin E is an antioxidant. It’s essential for protecting cells from damage caused by metabolism and environmental factors such as pollution, cigarette smoke, and ultraviolet (UV) light.
8. Beet Greens
- Potassium: 580 mg per 2 cups of raw greens
Beet greens are also rich in vitamin A.
9. Tomato Puree
Potassium: 550 mg per 1/2 cup
Tomato puree is rich in vitamins A, C, and E, antioxidants that are essential for protecting cells from damage.
10. Pumpkin
- Potassium: 564 mg per cup of cooked mashed pumpkin
Pumpkin is also rich in vitamins A and E.
11. Yogurt
- Potassium: 573 mg per cup of plain low-fat yogurt
Yogurt is a great source of protein, providing 12 grams per cup. It also contains calcium, phosphorus, magnesium, zinc, and selenium.
12. Raisins
- Potassium: 600 mg per 1/2 cup
Raisins also contain fiber and iron.
13. Black Beans
- Potassium: 611 mg per cooked cup
Black beans are also rich in fiber, iron, magnesium, zinc, and folate.
14. Coconut Milk
- Potassium: 497 mg per cup
Coconut milk is high in saturated fatty acids, which may have adverse effects on heart health.
15. Pomegranate
- Potassium: 410 mg per cup of pomegranate arils (seeds)
Pomegranate also contributes to your daily vitamin C intake.
16. Salmon
- Potassium: 429 mg per 3 oz of cooked salmon
Salmon is also rich in selenium (72% of the DV per 3-ounce serving) and omega-3 fatty acids. Your body needs omega-3 fatty acids for brain, immune, eye, sperm, hormone, and heart health. Since your body cannot produce omega-3s, you must consume foods that contain them.
17. Orange Juice
- Potassium: 457 mg per cup
A cup of orange juice also exceeds the DV for vitamin C. However, it lacks the fiber of whole oranges.
18. Milk
- Potassium: 391 mg per cup of low-fat (1%) milk
Milk is rich in calcium and phosphorus. It also contains iodine and selenium, two nutrients necessary for thyroid function.
19. Spinach
- Potassium: 839 mg per cooked cup
A cooked cup of spinach also provides 4.3 grams of fiber and contains calcium, folate, and vitamins A and E.
20. Salt Substitutes
- Potassium: 440-2,800 mg per teaspoon
Salt substitutes, such as potassium salts, are used to decrease sodium intake from table salt. You should consult your healthcare provider before using potassium salts and follow the dosing recommendations of the specific product.
Read the original article on Health
