Potassium

Everyday Foods With More Potassium Than a Banana

Emily Lockhart

Published on October 6, 2016 Updated on April 28, 2020

Health Check Certified by Julie Ching, MS, RDN, CDE

We often associate potassium with bananas, but in reality there are plenty of other potassium-rich foods. Some of these foods even have more potassium than a banana! This mineral is crucial for organs such as the heart and kidneys. A diet low in potassium can lead to high blood pressure, stroke, arthritis, cancer, digestive disorders, and even infertility.

To ensure a healthy diet rich in potassium, be sure to eat these 5 potassium-rich foods that will help 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 700-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 600-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).

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 cup of avocados is about 700-mg of potassium, depending on whether or not it’s from California or Florida, as well as how it is prepared. Yet another reason to love avocados is because they are extremely versatile and can be enjoyed in any meal of the day.

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. But it turns out that a single, medium sized potato packs about 900-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).

Julie Ching, MS, RDN, CDE

Julie Ching is a Registered Dietitian and Certified Diabetes Educator in Los Angeles. She decided to become a Dietitian after traveling through Europe, South America, and Asia and discovered a passion for food. She now works with people of all ages and varying disease states to improve their health. She is passionate about teaching people about nutrition so they can live their best life while still considering their cultural and socioeconomic backgrounds.