If you’re looking to boost your potassium intake, you don’t need to rely on sports drinks or supplements. A wide variety of whole foods are naturally abundant in this essential mineral, and bananas aren’t your only option.
Potassium is vital for various bodily functions, including nerve and muscle activity, heart health, and maintaining fluid balance. For adults, the daily recommended intake is 2,600 milligrams for women and 3,400 milligrams for men, as noted by the National Institutes of Health.
Regrettably, potassium intake is alarmingly low among Americans, making it a “nutrient of public health concern,” according to the NIH.
Potassium offers numerous health benefits, one of which is its ability to counterbalance sodium—an element that many people consume in excess. Below are several ways to incorporate more potassium into your diet.
Benefits of Potassium
Potassium serves not only as an essential mineral but also as an important electrolyte.
In your body, potassium plays a crucial role in balancing fluids within cells, acting in opposition to sodium, which governs fluid outside the cells, as reported by TODAY.com.
Maintaining a balanced ratio of these electrolytes helps regulate blood volume. Increasing your potassium intake can mitigate the adverse effects of sodium on blood pressure, according to MedlinePlus.
Potassium generates an electrical charge that activates motor neurons, facilitating muscle contractions and relaxation, according to Heidi Skolnik, a sports nutritionist at the Hospital for Special Surgery, who spoke with TODAY.com.
This includes the muscle of the heart, highlighting potassium’s significance for cardiovascular health.
Sufficient potassium intake supports nerve transmission and skeletal muscle functionality, aiding in smooth, coordinated movements. A higher potassium consumption may also reduce muscle cramping, especially when combined with proper hydration and stretching.
Fortunately, many fruits, vegetables, and whole foods are naturally rich in potassium.
Foods Richer in Potassium Than a Banana
Bananas, lauded for their potassium content, are the most popular fruit in the U.S. A medium banana contains approximately 420 milligrams of potassium, equating to 9% of the daily value according to the NIH.
“Their popularity is partly due to their portability and palatability,” notes Heidi Skolnik, a sports nutritionist at the Hospital for Special Surgery.
They provide easily digestible carbohydrates, making them an excellent pre-workout snack, according to Natalie Rizzo, a dietitian and TODAY nutrition editor.
However, “plenty of other fruits and vegetables contain even more potassium than bananas,” states Jennifer Bruning, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.
To optimize your nutrition, consume a variety of potassium-rich foods that also offer a range of vitamins and minerals.
Here are nine dietitian-recommended whole foods containing more potassium than a banana, each offering over 420 milligrams per serving:
Dried Apricots
“Dried fruits like apricots are fantastic sources of potassium,” states Bruning.
Half a cup of dried apricots offers about 755 milligrams of potassium—16% of the daily value, according to the NIH.
Apricots are also packed with gut-friendly soluble fiber, vitamin C, and vitamin A, while being relatively low in calories. Their vibrant orange hue is due to beta-carotene, which acts as a powerful antioxidant in the body.
Bruning recommends choosing unsweetened, whole dried apricots for optimal health benefits.
Potatoes
“If we’re considering vegetables, white potatoes are an excellent source of potassium,” Bruning explains.
A medium baked potato with the skin holds a staggering 952 milligrams of potassium—35% of the daily value.
Potatoes also deliver a good dose of carbohydrates for energy, along with fiber, particularly if you consume the skin. They are rich in magnesium, another essential electrolyte, and provide some vitamin C.
While they may not be as convenient to snack on as a banana, baked potatoes can be a smart addition to your diet.
Lentils
Lentils are tiny powerhouses of nutrition. If you’re looking to enhance your savory dishes with potassium, consider this versatile and budget-friendly legume.
One cup of cooked lentils contains 730 milligrams of potassium—16% of the daily value.
Moreover, lentils provide substantial amounts of plant-based protein and fiber that’s beneficial for gut health. They also offer B vitamins and essential minerals like iron and magnesium.
Whether you choose red, green, yellow, or brown, lentils make a nutritious addition to your meals!
Prunes
While prunes are often celebrated for promoting digestive health, they are also a superb source of potassium.
A half-cup serving of prunes delivers around 635 milligrams of potassium.
Prunes, or dried plums, are filled with both soluble and insoluble fiber, which aids in digestion. In addition to potassium, they provide vitamin K and iron, supporting heart, digestive, and bone health.
Prunes are also abundant in antioxidants and plant compounds that may help reduce inflammation and enhance cognitive function, as noted by registered dietitian Frances Largeman-Roth.
Acorn Squash
This hearty vegetable is another fantastic potassium source.
One cup of acorn squash provides roughly 650 milligrams of potassium, or 14% of the daily value.
Acorn squash is also rich in magnesium, which promotes heart health and aids sleep. Although low in calories, this squash is high in fiber.
The antioxidants that contribute to its vibrant color may possess anti-inflammatory and anti-cancer properties, as previously reported by TODAY.com.
Kidney Beans
Shaped like kidneys, these beans are excellent sources of potassium that supports kidney health.
A cup of canned kidney beans contains over 600 milligrams of potassium, or about 13% of the daily value.
Additionally, kidney beans are an excellent source of vegetarian protein. They provide a high fiber content that supports gut health and slow-digesting carbohydrates to help stabilize blood sugar levels.
These flavorful beans are also a good source of plant-based non-heme iron, according to Rizzo.
Cantaloupe
Melons like cantaloupe are another fruit that ranks high in potassium.
One cup of cubed cantaloupe contains about 430 milligrams of potassium, or 10% of the daily value.
Cantaloupe is rich in vitamin C, which aids immune function, and vitamin A, which benefits eye and skin health. These vitamins are also powerful antioxidants that help protect cells from free radical damage.
Thanks to its high water content, cantaloupe is a hydrating fruit that can enhance your overall fluid intake.
Spinach
“Spinach and other leafy greens are amazing sources of potassium,” Bruning states.
Half a cup of cooked spinach contains about 430 milligrams of potassium, promoting heart health.
Spinach is also an excellent source of vitamin K, essential for blood clotting, as well as vitamins A and folate, which is critical for cell growth.
This salad staple also provides iron, magnesium, and antioxidants that may lower the risk of chronic diseases, as previously mentioned by TODAY.com.
Avocado
“Avocados are exceptional,” says Bruning. One-half of an avocado typically contains potassium levels comparable to banana and slightly higher.
Specifically, half of a raw avocado offers about 470 milligrams of potassium.
Beyond potassium, avocados are rich in healthy unsaturated fats and fiber, contributing to sustained energy and improved satiety. They also boast an array of vitamins like C, E, and K, along with magnesium.
