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What Has More Potassium Than a Banana?

We need potassium for nerve and muscle function, blood pressure regulation, and fluid balance. Bananas are an excellent source, but sweet potatoes, spinach, salmon, and white beans contain more potassium.
potassium graphic image showing foods that have potassium

Potassium is an essential nutrient that the human body relies on heavily to perform a variety of vital functions. Potassium, a mineral, is found in many types of foods, but the banana is probably the most popular source. However, did you know that several other foods have more potassium than a banana?


In this article, we’ll explore some of the top foods that are rich in potassium. So, if you’re looking to increase your potassium intake, read on!


Sweet Potatoes

Sweet potatoes, not only delicious but also pack a powerful nutritional punch. These root vegetables are low in calories but high in nutrients. A medium-sized sweet potato contains around 952 mg of potassium, which is higher than a banana by around 260 mg. Moreover, sweet potatoes are also rich in vitamins A and C, fiber, and antioxidants.


Spinach

Leafy greens are known for their nutrient content, and spinach is a great example. Rich in iron, calcium, and vitamins A and K, spinach is also an excellent source of potassium. A cup of cooked spinach (180g) contains around 839 mg of potassium, that’s around 200 mg higher than a banana. Mix spinach leaves with salads, soups, or smoothies to add potassium to your daily intake.


Avocado

Another delicious fruit that is an excellent source of potassium is avocado. Avocado contains around 708 mg of potassium per 100 g, higher than a medium-sized banana by about 160 mg. Moreover, avocados are also rich in healthy fats, fiber, and other essential nutrients, making them a popular addition to many dishes, including salads, sandwiches, and guacamole.


Beets

Beets are a great source of nutrients, including potassium. One medium-sized beet contains around 518 mg of potassium, which is 45% more than a banana. Furthermore, beets are rich in dietary fiber, vitamin C, and minerals such as iron, manganese, and folate.


White Beans

Beans could be an excellent addition to your diet, especially when you need more potassium. White beans are the most potassium-dense of all beans and contain around 1,189 mg of potassium per cooked cup. That’s much more than a banana, it contains almost three times more potassium. Beans like kidney beans, lima beans, and black beans are also excellent sources of potassium.


Salmon

Fish is a great source of protein, but it is also a rich source of potassium. One serving of cooked salmon contains approximately 628 mg of potassium that’s more than a banana. In addition to potassium, salmon is also rich in omega-3 fatty acids, which help reduce inflammation and lower the risk of chronic diseases like heart disease.


Yogurt

Yogurt is not only rich in calcium, but it is also a good source of potassium. A cup of yogurt contains around 579 mg of potassium, which is 13% more than a banana. Moreover, dairy products like yogurt, cheese, and milk also contain potassium, which helps promote healthy blood pressure levels.


Brussels Sprouts

Brussels sprouts are a cruciferous vegetable that is packed with nutrients, including potassium. A cup of cooked Brussels sprouts contains around 447 mg of potassium, which is 90 mg higher than a medium-sized banana. These cruciferous vegetables are also rich in fiber, vitamins C and K, and antioxidants, which help fight inflammation and oxidative stress.


Mushrooms

Mushrooms are packed with nutrients like vitamin D, zinc, and copper, but they’re also a source of potassium. One cup of cooked mushrooms contains around 432 mg of potassium, that’s the same as a medium-sized banana. Furthermore, mushrooms are low in calories, low in fat, and a great addition to many dishes.


Pomegranate

Pomegranate is a superfood that has many health benefits due to its potent antioxidant content. Not only is it high in vitamin C and fiber, but it is also a good source of potassium. One whole pomegranate contains around 666mg of potassium, that’s almost 150mg higher than a medium-sized banana. Pomegranate seeds can be added to salads, smoothies, or used as a garnish to soups or main dishes.


Final Thoughts

Potassium is a vital mineral necessary for bodily functions like nerve and muscle function, blood pressure regulation, and fluid balance. While bananas are an excellent source of potassium, there are several other foods that contain more potassium than a banana, such as sweet potatoes, spinach, salmon, and white beans.


Adding these foods to your diet is an easy and delicious way to increase your potassium intake and maintain good health.


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