7 foods high in potassium

Potassium is a mineral and electrolyte used by your body to perform several different functions. It carries nutrients to your cells, maintains normal blood pressure, and ensures that your muscles and nerves work as they should. 

Experts recommend that healthy individuals get 4,700 mg of potassium a day (1). Most people, however, fall short of that number. 

With 422 mg of potassium per fruit, bananas are one of the most well-known sources of potassium (2). That said, they’re far from the only option available. 

Here are seven other potassium-rich foods—all of which contain even more potassium than bananas. 

Spinac​​h

Spinach is one of the healthiest foods you can eat. It comes loaded with vitamin A, vitamin K, magnesium, and folate. One cup of it also contains 540 mg of potassium, which is around 12% of your recommended daily intake (3).

If you’re not a fan of the taste, try mixing spinach with eggs or adding it into your salads. You can even use it in smoothies!

Avocados 

Avocados are a known superfood, so it shouldn’t be surprising that they also come with plenty of potassium. In fact, half of an avocado contains 487 mg of potassium, in addition to other vitamins and nutrients (4). 

If you’re unsure how to add avocados to your diet, try making avocado toast. You can also add avocado pieces to salads. 

Potatoes 

When most people think of potassium-rich foods, they don’t imagine potatoes. But this staple food contains even more potassium than a banana. Just one small potato has 515 mg of potassium, which is 11% of the recommended daily intake (5). 

Pomegranate 

Pomegranates are a multi-seeded fruit full of vitamins C and K, as well as other nutrients, like folate (6). One pomegranate also has as much as 666 mg of potassium (7). That’s nearly 15% of the amount you should be getting each day!

White beans 

Lima beans, white kidney beans, and pea beans are all different types of white beans. Regardless of which type you choose, you’ll get huge amounts of potassium—around 829 mg per cup (8)! 

 

White beans are great in soups, salads, and even pasta dishes. Experiment with them to find a tasty way to add them to your diet. 

Sweet potatoes

Sweet potatoes are another great source of potassium. One medium-sized sweet potato contains 541 mg, or 12% of the recommended daily intake (9). They also have other great nutrients like fiber and vitamin A (10). 

 

Like regular potatoes, sweet potatoes pair nicely with meat, vegetables, or beans. 

Watermelon 

Watermelons are the perfect warm-weather fruit. They contain high levels of water, vitamins A and C, and magnesium. Two slices will also provide you with 640 mg of potassium (11). 

Don’t limit yourself to bananas 

Potassium is one of the many essential minerals and nutrients your body needs. If you suspect you have a potassium deficiency, make a point to eat more potassium-rich foods. 

 

Bananas are one option, but the other foods mentioned in this guide are all fantastic (and tasty) choices as well.

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