These Foods Have More Potassium Than A Banana

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.

Spinach

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.

About the author

Nadia Elysse

US Editorial Team Lead

Nadia leads Culture Trip's U.S. editorial team. She's a law-educated journalist covering culture, sexual health, health care policy, and marijuana legislation. Her work has been featured in a number of publications including Medical Daily and Newsweek.