What has more potassium than a banana?

When it comes to potassium-rich foods, bananas are often one of the first that come to mind. But let’s be real – eating bananas every day can get boring really fast. Plus, what if you’re one of those people who just doesn’t like bananas? Fear not my friends, because there are actually plenty of other foods out there that pack a potassium punch even stronger than our yellow fruit friend.

Why is Potassium Important?

Before we dive into some alternative sources of this essential mineral (yep – that’s right folks, no beating around the bush here), let’s quickly recap why potassium is so important for your body. We promise we won’t bore you with too much science-y stuff.

Potassium plays an important role in several bodily functions, including:

  • Regulating fluid balance
  • Helping muscles contract and relax
  • Keeping your heartbeat regular
  • Maintaining healthy blood pressure levels

Not too shabby for a little ol’ mineral, eh?

How Much Potassium do You Need per Day?

On average, healthy adults should aim to consume about 2,500mg of potassium each day to maintain optimal functioning. However, specific daily requirements can vary based on factors such as age and overall health status.

Consuming adequate amounts of potassium has been shown to reduce the risk of high blood pressure (and thus decrease the risk for heart disease) as well as improve bone health and muscle function.

Now onto the good stuff….

Sweet Potato

Are sweet potatoes basically nature’s candy? You betcha! These orange-hued spuds aren’t just delicious though; they also contain 542mg of potassium per 100g serving (that’s more than a banana!). Not only will incorporating more sweet potatoes into your diet help keep things interesting taste-wise, but their high fiber content will also help keep you feeling fuller for longer. Win-win!


Good news for all the millennials out there – your beloved avocado also happens to be super high in potassium, with a 100g serving containing roughly 485mg of the stuff. We know, we know…avocados can get expensive and they have a short shelf life if not eaten at just the right moment of ripeness. But remember folks: health is wealth (or something like that).

White Beans

When it comes to legumes, most people probably have never even heard of white beans before (we see you chickpeas and black beans). However, these pale little beauties are chock-full of potassium – about 561mg per 100g serving, to be exact. Whip up some homemade hummus using cannellini beans instead of chickpeas or toss some navy beans into your next soup or stew for an easy nutritional boost.


Not only is salmon incredibly tasty (especially when seasoned with a nice lemon pepper blend), but it’s also packed with several essential vitamins and minerals – including potassium! A 100g serving contains about 320mg (cue ‘the more you know’ rainbow graphic) so pile on those omega-3s without sacrificing your daily recommended intake.

Beet Greens

Many people file beet greens under “things I didn’t even realize were edible.” Well folks let us tell ya, they’re not only edible but they’re actually really darn good for you too! One cup cooked contains approximately 655mg which far surpasses our friend banana yet again. Try sauteing them with garlic and olive oil or tossing them into salads or smoothies as an unexpected nutrient-dense addition.

Just because we haven’t listed it here doesn’t mean that there aren’t other foods high in potassium out there. If you’re still not feeling inspired, here are a few other options to consider:

  • Spinach (558mg/100g)
  • Acorn Squash (437mg/100g)
  • Dried Apricots (1,162mg/100g)
  • Yogurt (plain non-fat 530mg/cup)

The Bottom Line

At the end of the day (or…article), it’s clear that bananas aren’t the be-all-end-all when it comes to high-potassium foods. Our bodies crave diversity and incorporating new foods into our diets can provide an array of nutritional benefits.

So go forth, fellow potassium-lovers! Try something new today and don’t be afraid to flex those foodie muscles. Who knows – maybe one day we’ll all be strolling around snacking on sweet potato slices wistfully reminiscing about our simpler days with ole’ reliable banana.

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