17 Potassium-Rich Foods Beyond Bananas

Potassium is essential for heart, muscle, brain, and kidney health, and while bananas are a well-known source, offering 451 mg per fruit, there are numerous other delicious options that provide even more potassium. Here's a roundup of foods that can enrich your diet with this vital nutrient:  

1. Avocado  

An entire avocado contains 975 mg of potassium, making it a powerhouse for this nutrient. Beyond potassium, avocados deliver healthy fats, folic acid, magnesium, and fiber, contributing significantly to daily nutritional needs.  

2. Salmon  

Featuring 970 mg of potassium in a half fillet, salmon is rich in omega-3 fatty acids and vitamins B and D, selenium, and niacin, all contributing to heart health and nutrient density.  

3. Swiss Chard  

Providing 961 mg per cooked cup, Swiss chard surpasses bananas in potassium while also offering antioxidants, iron, zinc, and magnesium, potentially reducing the risk of chronic illnesses.  

4. Baked Potato  

A medium baked potato contains 952 mg of potassium alongside magnesium and phosphorus. Eating both the flesh and skin offers 164 calories and energizing carbohydrates.  

5. Acorn Squash  

One cup of cooked acorn squash contains 896 mg of potassium. Despite its starchy nature, it delivers vitamin C, fiber, antioxidants, and beta-carotene.  

6. Soybeans  

A cup of cooked soybeans offers 886 mg of potassium. These heart-healthy, low-fat plant proteins are a robust source of potassium and essential amino acids.  

7. Sweet Potato  

Rich in fiber and vitamins A and C, a large baked sweet potato offers 855 mg of potassium and beta-carotene, beneficial for eye and skin health.  

8. Dried Apricots  

With 755 mg of potassium per half-cup, dried apricots are high in sugar and calories but deliver substantial potassium, making them noteworthy for adults' daily intake.  

9. Lentils  

Lentils provide 731 mg of potassium per cooked cup, alongside fiber, phosphorus, iron, magnesium, and lysine, supporting nutrient-rich diets.  

10. Guava  

At 688 mg per cup, guava is rich in vitamin C and anti-inflammatory antioxidants, potentially aiding in the management of high blood pressure and diabetes.  

11. Passion Fruit Juice  

Passion fruit juice provides 687 mg of potassium per cup. This tropical beverage offers a refreshing blend of vitamins A and C, calcium, and magnesium.  

12. Watermelon  

With 640 mg of potassium from two wedges, watermelon is hydrating and low in calories, making it a satisfying choice for potassium intake without extra weight gain.  

13. Prunes  

Supporting digestion with fiber, half a cup of prunes provides 635 mg of potassium along with vitamin K and antioxidants.  

14. Black Beans  

Cooked black beans offer 611 mg of potassium per cup, along with iron, zinc, magnesium, and folate, perfect for salads, soups, and side dishes.  

15. Yogurt  

Low-fat plain yogurt contains 573 mg of potassium per cup, offering a wholesome mix of calcium and protein, beneficial for bone and gut health.  

16. Pumpkin  

One cooked cup of pumpkin contains 564 mg of potassium, ideal for side dishes and soups throughout the year alongside vitamins A and E.  

17. Coconut Milk  

Coconut milk provides 497 mg of potassium per cup. Despite its richness in vitamins and minerals, moderation is advised due to saturated fat content.  

These potassium-rich foods can enhance your diet, promoting overall health beyond the benefits offered by bananas. Incorporating a variety of these options ensures a diverse intake of essential nutrients, contributing to heart, brain, muscle, and kidney wellness.