Brown's Blog


13 Foods That Have More Potassium Than A Banana

potassium rich foods
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When you think of the best sources of potassium, you probably default to bananas. In fact, most people are hard-pressed to think of any other source of potassium, the essential mineral that works to aid communication between nerves and muscles and helps move nutrients into cells. You'd think the tropical fruit has a monopoly on the stuff. 

But the truth is, bananas are really nothing to write home about in the potassium department. Each medium fruit provides 422 mg of the mineral, or about 9% of your 4,700 mg recommended daily intake. Not too shabby, but you can easily do better. Just start with these 13 foods, all of which provide more potassium than your old yellow standby. 

sweet potato
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Sweet potato

A medium baked sweet potato has 542 mg (12% DV) of potassium. These tubers are also rich in vitamin A. They also just happen to be ridiculously tasty; we love them in this bacon-and-egg stuffed sweet potato recipe.

white potato
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White potato

Surprise, surprise: A single medium baked potato has 941 mg (20% DV) of potassium. Let your potato cool before you eat it and you'll get a dose of gut-friendly resistant starch, too. Potato salad, anyone? 

tomato sauce
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Tomato sauce

This plain old pasta topper is a secret source of potassium, with 728 mg (15% DV) in each cup. Look for a low-sugar variety sold in BPA-free packaging. One to try: Cucina Antica Tomato Basil Cooking Sauce (Buy now: $6, target.com).

watermelon
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Watermelon

Chomp down two refreshing watermelon wedges, and you'll get 641 mg (14% DV) of potassium. It's also a great source of lycopene, a naturally occurring plant pigment that's been linked to a reduced risk of certain cancers. Rather sip your nutrients? Cold-pressed watermelon juice is a great alternative. A 12-ounce bottle of WTRMLN WTR (Buy now: 6, 1-liter bottles, $56, amazon.com) is free of added sugars and has 825 mg of potassium.

 

frozen spinach
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Frozen spinach

Add 1 cup of frozen spinach to your next stir-fry or pasta dish and you'll get a respectable 540 mg (11% DV) of potassium. Bonus: It's crazy inexpensive—usually much cheaper than fresh veggies. 

beets
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Beets

A cup of cooked, sliced beets delivers 518 mg (11% DV) of potassium, while a 1-oz serving of beet chips has an impressive 90 mg. One to try: Rhythm Superfoods Naked Beet Chips. (Just don't freak out if they turn your pee pink or red afterward! Totally normal, we promise.)

 

black beans
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Black beans

Chances are you're already buying canned black beans for their fiber and protein—but they're also a great potassium source. Eat one cup and you'll get 739 mg (16% DV) of the mineral.

white beans
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White beans

White beans might be the best source of potassium in the grocery store: A single cup has 1189 mg. That's a full quarter of what you need every day. That same 1-cup serving also packs a whopping 20 g of protein and 13 g of fiber. 

canned salmon
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Canned salmon

Canned salmon is a lazy cook's dream—you get all the heart health benefits of eating omega-3–rich fish with no more effort than popping open a can. Each 5 oz can has 487 mg (10% DV) of potassium.

edamame
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Edamame

Yeah, whole soybeans are one of the world's greatest sources of plant-based protein, but that's not the only trick up their sleeve: 1 cup also supplies 676 mg (14% DV) of potassium. 

butternut squash
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Butternut squash

One cup of this slightly sweet fall favorite packs 582 mg (12% DV) of potassium. 

swiss chard
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Swiss chard

One cup of cooked chard has a whopping 961 mg (20% DV) of potassium. These hearty greens also pack calcium, iron, and vitamins A, C, and K.  


yogurt
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Yogurt

Regular plain yogurt (not the Greek stuff) has an impressive 573 mg (12% DV) of potassium per cup. Plus, it packs nearly half your daily calcium needs. 

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