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Medically reviewed by Elizabeth Barnes, RDN
Bananas are known for their high potassium, which is key for heart, muscle, brain, and kidney health. One medium banana has 422 milligrams (mg) of potassium, but other tasty alternatives packed with more potassium per serving include leafy greens, acorn squash, guava, and avocados.
1. Avocado
Potassium: 975 mg Serving size: 1 avocado
In addition to containing healthy fats and other nutrients, an average avocado contains about one-third of the daily value (DV) of potassium for most adults. By regularly consuming this fruit, you'll also get plenty of magnesium, folic acid, and fiber.
2. Swiss Chard
Potassium: 961 mg
Serving size: 1 cup cooked
Swiss chard not only contains more potassium than a banana, but it also provides antioxidants, iron, zinc, and magnesium, which may lower your risk of certain chronic health conditions. Other leafy greens with more potassium than a banana include beet greens (1,309 mg) and spinach (830 mg).
3. Baked Potato
Potassium: 952 mg Serving size: 1 medium baked potato
Thanks to their higher carbohydrate content, potatoes can give the body essential energy. Consume the flesh and the skin for 164 calories, along with magnesium, phosphorus, and potassium.
4. Acorn Squash
Potassium: 896 mg Serving size: 1 cup cooked
As a fall-time favorite, acorn squash is a starchy vegetable that sometimes gets a bad rap for containing carbohydrates. Along with high potassium levels, acorn squash contains vitamin C, fiber, antioxidants, and beta-carotene.
5. Sweet Potato
Potassium: 855 mg Serving size: 1 large baked sweet potato
Sweet potatoes are rich in fiber, vitamins A and C, zinc, and potassium. They also contain high levels of beta-carotene, which supports eye and skin health.
6. Dried Apricots
Potassium: 755 mg Serving size: 1/2-cup dried
Dried fruits tend to contain more calories and sugar than their fresh fruit counterparts. However, it may be worth it in this case, with around 25% of the DV of potassium for most adults.
7. Guava
Potassium: 688 mg Serving size: 1 cup
Along with potassium, guava has an impressive vitamin C profile. The fruit is also rich in anti-inflammatory antioxidants that may help prevent and manage chronic conditions like high blood pressure and diabetes.
8. Prunes
Potassium: 635 mg Serving size: 1/2-cup dried
Prunes support digestion thanks to their fiber content, but offer other health benefits. Along with potassium, prunes are a good source of vitamin K and antioxidants.
How Much Potassium Do You Need?
The exact amount of potassium you need daily depends on factors like age and sex assigned at birth. Here's what experts generally recommend:
- 3,400 mg per day for adult men
- 2,600 mg per day for women
Breastfeeding adults may require around 2,800 mg of potassium each day, due to the loss of the mineral through breast milk.
9. Pumpkin
Potassium: 564 mg Serving size: 1 cup cooked
Though pumpkin is a seasonal fall squash, it can also be eaten throughout the year. Mash pumpkin as a side dish, in soups, pastas, or pies to boost potassium and vitamins A and E.
Benefits of Increased Potassium Intake
It's important to get enough potassium in your diet to help support the following aspects of your health:
- Lowering blood pressure and reducing the risk of stroke
- Supporting kidney function by decreasing the chances of developing kidney stones
- Improving bone health by increasing bone density
- Regulating blood sugar levels and potentially preventing insulin resistance and diabetes
People who have chronic kidney disease or are taking blood pressure medications should check with a healthcare provider before trying to increase potassium intake, as this can lead to dangerously high levels of the mineral in the blood (hyperkalemia).
Read the original article on Verywell Health
