17 Foods Packed With More Potassium Than a Banana

Bananas are known for their high potassium, which is key for heart, muscle, brain, and kidney health. One banana has 451 milligrams (mg) of potassium, but other tasty alternatives packed with more potassium include leafy greens, acorn squash, guava, black beans, orange juice, and avocados.

1. Avocado

Potassium: 975 mg
Serving size: 1 avocado

In addition to containing healthy fats and other nutrients, an average avocado contains about one-third of the daily value (DV) of potassium for most adults. By regularly consuming this fruit, you’ll also get plenty of folic acid, magnesium, and fiber.

2. Salmon

Potassium: 970 mg
Serving size: Half fillet

Salmon is rich in nutrients and omega-3 fatty acids. Its added vitamins B and D, selenium, and niacin also contribute to its heart-protective benefits.

3. Swiss Chard

Potassium: 961 mg
Serving size: 1 cup cooked

Swiss chard not only contains more potassium than a banana, but it also provides antioxidants, iron, zinc, and magnesium, which may lower your risk of certain chronic health conditions. Other leafy greens with more potassium than a banana include beet greens (1,309 mg) and spinach (830 mg).

4. Baked Potato

Potassium: 952 mg
Serving size: 1 medium baked potato

Thanks to their higher carbohydrate content, potatoes can give the body essential energy. Consume the flesh and the skin for 164 calories, along with magnesium, phosphorus, and potassium.

5. Acorn Squash

Potassium: 896 mg
Serving size: 1 cup cooked

As a fall-time favorite, acorn squash is a starchy vegetable that sometimes gets a bad rap for containing carbohydrates. Along with high potassium levels, acorn squash contains vitamin C, fiber, antioxidants, and beta-carotene.

6. Soybeans

Potassium: 886 mg
Serving size: 1 cup cooked

This plant-based protein option is heart-healthy, low in fat, and a solid source of protein. Plus, soybeans provide about one-third of the average DV of potassium.

7. Sweet Potato

Potassium: 855 mg
Serving size: 1 large baked sweet potato

Sweet potatoes are rich in fiber, vitamins A and C, zinc, and potassium. They also contain high levels of beta-carotene, which supports eye and skin health.

8. Dried Apricots

Potassium: 755 mg
Serving size: 1/2-cup dried

Dried fruits tend to contain more calories and sugar than their fresh fruit counterparts. However, it may be worth it in this case, with around 25% of the DV of potassium for most adults.

9. Lentils

Potassium: 731 mg
Serving size: 1 cup cooked

Lentils are a nutrient-dense plant-based food that is a solid source of potassium, fiber, phosphorus, iron, magnesium, and lysine (an essential amino acid).

10. Guava

Potassium: 688 mg
Serving size: 1 cup

Along with potassium, guava has an impressive vitamin C profile. The fruit is also rich in anti-inflammatory antioxidants that may help prevent and manage chronic conditions like high blood pressure and diabetes.

11. Passion Fruit Juice

Potassium: 687 mg
Serving size: 1 cup

Passion fruit has a sweet and tangy flavor, making it a refreshing option for a hydrating beverage. This tropical fruit juice not only provides potassium, but it also contains vitamins A and C, calcium, and magnesium.

12. Watermelon

Potassium: 640 mg
Serving size: 2 wedges of watermelon

Watermelon is known for being a hydrating fruit that’s high in water content. It is also rich in potassium. In addition to containing potassium and other essential nutrients, another health benefit of watermelon is that it makes you feel fuller faster while still being low in calories.

13. Prunes

Potassium: 635 mg
Serving size: One-half-cup dried prunes

Prunes support digestion thanks to their fiber content, but offer other health benefits. Along with potassium, prunes are a good source of vitamin K and antioxidants.

14. Black Beans

Potassium: 611 mg
Serving size: 1 cup cooked

Eating more beans can increase your recommended daily fiber and potassium intake. Cooked beans can be added to side dishes, salads, or soups and provide potassium, iron, zinc, magnesium, and folate.

15. Yogurt

Potassium: 573 mg
Serving size: 1 cup low-fat plain yogurt

The calcium and protein in yogurt are key for bone and gut health. Yogurt’s high potassium levels mean you can get around 20% of your DV at breakfast or as a midday snack.

16. Pumpkin

Potassium: 564 mg
Serving size: 1 cup cooked

Though pumpkin is a seasonal fall squash, it can also be eaten throughout the year. Mash pumpkin as a side dish, in soups, pastas, or pies to boost potassium and vitamins A and E.

17. Coconut Milk

Potassium: 497 mg
Serving size: 1 cup

Made from coconut flesh and water, coconut milk comes canned and offers many vitamins and minerals, including potassium. While coconut milk can be a dairy-free alternative for many beverages and dishes, it’s also high in saturated fat, which should be consumed in moderation.

Benefits of Increased Potassium Intake

It’s important to get enough potassium in your diet to help support the following aspects of your health:

• Lowering blood pressure and reducing the risk of stroke
• Supporting kidney function by decreasing the chances of developing kidney stones
• Improving bone health by increasing bone density
• Regulating blood sugar levels and potentially preventing insulin resistance and diabetes

People who have chronic kidney disease or are taking blood pressure medications should check with a healthcare provider before trying to increase potassium intake, as this can lead to dangerously high levels of the mineral in the blood (hyperkalemia).

Incorporating High-Potassium Foods into Your Diet

Fruits and vegetables are the richest sources of potassium. However, there are many potassium-rich foods to add to your diet, such as:

• Chicken
• Fish, like cod, flounder, and sardines
• Kidney beans
• Nuts
• Red meat
• Soy milk

Note that some salt substitutes also contain potassium, which may not be ideal if you have kidney disease or are taking certain medications. Talk to a healthcare provider before consuming “low-sodium” or “salt-free” options.

Key Takeaways

• Potassium is essential for heart, brain, muscle, and kidney health.
• Foods like sweet potatoes, avocados, leafy greens, acorn squash, and salmon offer more potassium than a banana.
• Consult a healthcare provider before changing your diet, especially if you have kidney issues or other underlying conditions or take medications.