10 Foods Higher in Potassium Than a Banana
Surprise! Bananas deliver less than 10 percent of our daily dose of the mineral potassium, which protects against stroke and heart disease. Here’s how to get the rest.
This sweet root vegetable tops bananas in the potassium department, delivering 582 milligrams of the essential mineral in one cup, compared to 420 milligrams in a banana. According to the Government of Canada, adults should aim to get 4,700 milligrams of potassium a day.
Soybeans are one of the top foods high in potassium, packing in 676 milligrams per cup. Edamame beans are also one of the world’s best sources of plant-based protein because they contains all the essential micronutrients our bodies need to build muscle. Edamame are delicious roasted with a sprinkle of salt. Not sure how to eat edamame? Try this Mediterranean Edamame Salad recipe.
White and sweet potatoes
A sweet potato contains 542 milligrams of potassium, while its cousin, the white potato, delivers a whopping 941 milligrams. Both types of tubers also come with high levels of vitamin A. People often confuse yams and sweet potatoes, for potassium you’ll want to stick with sweet potatoes. We’ve rounded up our best healthy sweet potato recipes to give you plenty of cooking inspiration.
Get 961 milligrams of potassium by cooking up a single cup of Swiss chard. Not only is it one of the foods high in potassium, but the leafy green is also packed with iron, calcium, and vitamins A, C, and K. Here are more of the most nutritious foods in the world.
Chop and roast just one cup of beets for a 518-milligram dose of potassium. As a bonus, you’ll also get folate, manganese, and copper, not to mention dietary fiber, magnesium, phosphorus, vitamin C, iron, and vitamin B6. This Beet and Strawberry Smoothie is another easy way to add the superfood to your diet.
Not many people think of tomato sauce as a food high in potassium, but topping your pizza, pasta, or vegetables with one cup of the stuff will get you 728 mg of the nutrient. Make sure to pick the perfect pasta shape to go with your tomato sauce. Learn more about the health benefits of tomatoes.
If you’re looking for foods high in potassium, black beans are a top choice, delivering a hefty 739 milligrams. This legume is also a great source of vegetarian protein and dietary fiber, plus a long list of other health boosters, including antioxidants, iron, phosphorous, calcium, magnesium, manganese, copper, and zinc. These are the foods you’ll find in a dietitian’s fridge.
Surprisingly, white beans are the best source of potassium you can get. Just one cup contains an impressive 1,189 milligrams of potassium, which is about one-fourth of the daily recommended amount. Similar to black beans, they also contain protein, fiber, and a host of other healthful vitamins and minerals.
Two slices of watermelon contain a whopping 641 milligrams of potassium. Plus, its star ingredient is lycopene, a plant pigment that has been known to reduce the risk of some cancers. Here are more cancer-fighting foods to add to your diet.
Yogurt is a great source of calcium and delivers 380 mg of potassium per eight-ounce cup. Bring it over the banana threshold by adding one ounce of hazelnuts, which have 211 milligrams of potassium. Here’s exactly how much you need when it comes to all vitamins and minerals.