Potassium Deficiency

Everyday Foods With More Potassium Than a Banana

Emily Lockhart

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I worry a lot about vitamin deficiencies. Maybe it’s because I don’t eat dairy, not by choice, I have a casein allergy. However, the thing that keeps me up at night most often is what I’m not getting enough of in my diet. I thought I had potassium all figured out. After all, I eat a banana every morning (at 400-milligrams), either on-the-go, in my smoothie, or on a slice of whole grain toast with almond butter. But it turns out that my banana proof method may not be the sole way to get my daily share of potassium.

Here are six foods that pack more potassium than a banana, thus work to ward off depression, insomnia, heart disease, stroke, and high blood pressure to boot…

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1. Beans

Beans, beans, they’re good for your heart, the more you eat…the most potassium you’re getting (so get your mind out of the toilet). Choose your favorite bean—from kidney bean to black bean or from navy bean to pinto bean to pack more potassium into your meals.

While kidney beans boast the highest amount of potassium per cup serving (at 600-milligrams), mix up the type and manner in which you serve your beans by adding lima, pinto, edamame, black, and white beans to soups, salads, dips, stews, and burritos.

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2. Acorn Squash

Tis’ the perfect time of year for squash. Good thing, as this autumn favorite is loaded with antioxidants, fiber, and you got it, potassium. A mere cup of mashed and cooked acorn squash is jam-packed with more than 900-milligrams.

Don’t wait until Thanksgiving to enjoy this colorful, naturally-sweet, potassium-rich side dish roasted, steamed, or mashed with a drizzle of olive oil and a sprinkle of salt, pepper, curry powder or maple syrup (if you’re daring).

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3. Avocados

I’ve recently started eating avocados for breakfast. What? They add a creamy, velvety texture to my morning smoothies and mash oh-so-tasty on my morning toast with a squeeze of lemon and sliced tomatoes.

While you already knew this superfood was loaded with heart healthy fats, it turns out the avocado is also rich in potassium. A medium-sized fruit (yes, it’s technically a fruit) contains roughly 975-milligrams of potassium. Plus, as mentioned, avocados are extremely versatile as a feature food in all meals of the day.

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4. Sun-Dried Tomatoes

Sure you can enjoy your tomatoes fresh, but in this case, sun-dried tomatoes deliver the most potassium per serving. Just a cup added to your pizza, pasta, sandwich, or salad serves up roughly 1800-milligrams.

Plus, you likely already equate tomatoes with plenty of vitamin C and fiber, which promote digestive wellness as well as immune health. Try adding sun-dried tomatoes to your pasta sauce for an extra zesty zip.

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5. Potatoes

Taders of all varieties can be sort of banana shaped if you buy from the “ugly” produce section at the market (which I totally recommend). But it turns out that a single, medium sized potato packs about 695-milligrams of potassium.

So choose your potato from a colorful selection of sweet, russet, red, or fingerling, but make sure you prepare your spud in the healthiest way—try baking or grilling instead of frying and steer clear of fatty toppings (i.e., butter, cheese, bacon, and sour cream).

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6. Swiss Chard

I wasn’t one of the kids that shied away from my dark leafy greens. My dad grew rows of Swiss chard in our backyard garden and I relished the time from early July through August when my family ate our fill.

What I didn’t realize at the time was that a mere cup of steamed Swiss chard packs roughly 1000-milligrams of prized potassium. You can stock up on a variety of leafy greens—such as bok choy, kale, mustard greens, spinach, and collard greens.