These Foods Have More Potassium Than A Banana

These foods contain far more potassium than a banana.
These foods contain far more potassium than a banana.

US Editorial Team Lead

Fun fact: not everyone likes bananas. Hard to believe, I know. But if you don’t enjoy bananas and still want to incorporate potassium into your diet, there are plenty of other foods packed with the essential mineral.
Potassium is considered a “macromineral,” meaning it’s key to body function. Other macrominerals include sulfur, calcium, chloride, magnesium, phosphorus, and sodium. The World Health Organization recommends a potassium intake of 3,510 milligrams per day, a suggestion that much of the globe falls far below. Insufficient potassium intake can lead to high blood pressure and heart problems.

One average-sized banana contains about 422 milligrams of potassium. Here are a few foods that contain far more:

Sweet potato

Sweet potatoes contain B6 vitamins, have a low glycemic index, and have anti-inflammatory properties. They also contain Vitamin A, which is great for healthy skin and hair. And, on top of all that, one sweet potato contains about 438 milligrams of potassium.

One packet of Spinach contains about 1,585 milligrams of potassium. Of course, most people don’t eat a whole packet of spinach in one sitting. But, even if you have just half a pack as a salad, you’re consuming about 792 milligrams of potassium.

Beets

Beets are very on trend at the moment. They’re packed with essential nutrients and make for some beautiful purple tinted smoothies. Beets may help lower blood pressure and heart disease risk. They also help facilitate healthy digestion. Delicious and nutritious, one cup of beets contains about 442 milligrams of potassium.

Black beans

Black beans are great for digestion, weight loss, cancer prevention, and diabetes symptom management. Rice and beans are a mainstay of many local cuisines around the world, and for good reason. The health benefits of black beans abound, with one cup containing a whopping 2,760 milligrams of potassium.

Edamame

One cup of cooked edamame contains about 676 milligrams of potassium. For many, sushi and edamame go together like peanut butter and jelly. But it’s not just a tasty snack; edamame has some great health benefits, as well. The soybean is known to lower obesity, diabetes, and heart disease risk.

Butternut squash

Butternut squash happens to be packed with important nutrients. The vitamin A and fiber in butternut squash have been linked to healthy hair and skin, as well as healthy digestion. One cup of this autumn favorite contains about 493 milligrams of potassium.

Avocado

Guacamole lovers, rejoice! Just one avocado contains about 975 milligrams of potassium. Avocados have also been linked to improved vision, osteoporosis prevention, and lowered risk of depression.

landscape with balloons floating in the air

KEEN TO EXPLORE THE WORLD?

Connect with like-minded people on our premium trips curated by local insiders and with care for the world

Since you are here, we would like to share our vision for the future of travel - and the direction Culture Trip is moving in.

Culture Trip launched in 2011 with a simple yet passionate mission: to inspire people to go beyond their boundaries and experience what makes a place, its people and its culture special and meaningful — and this is still in our DNA today. We are proud that, for more than a decade, millions like you have trusted our award-winning recommendations by people who deeply understand what makes certain places and communities so special.

Increasingly we believe the world needs more meaningful, real-life connections between curious travellers keen to explore the world in a more responsible way. That is why we have intensively curated a collection of premium small-group trips as an invitation to meet and connect with new, like-minded people for once-in-a-lifetime experiences in three categories: Culture Trips, Rail Trips and Private Trips. Our Trips are suitable for both solo travelers, couples and friends who want to explore the world together.

Culture Trips are deeply immersive 5 to 16 days itineraries, that combine authentic local experiences, exciting activities and 4-5* accommodation to look forward to at the end of each day. Our Rail Trips are our most planet-friendly itineraries that invite you to take the scenic route, relax whilst getting under the skin of a destination. Our Private Trips are fully tailored itineraries, curated by our Travel Experts specifically for you, your friends or your family.

We know that many of you worry about the environmental impact of travel and are looking for ways of expanding horizons in ways that do minimal harm - and may even bring benefits. We are committed to go as far as possible in curating our trips with care for the planet. That is why all of our trips are flightless in destination, fully carbon offset - and we have ambitious plans to be net zero in the very near future.

Winter Sale Offers on Our Trips

Incredible Savings

X
Edit article