20 Foods That Pack More Potassium Than a Banana
While bananas are commonly known as potassium-rich sources, it's worth noting that avocadoes, spinach, and various other delicious options are also rich in potassium.
Potassium is a vital mineral, essential for upholding normal blood pressure, supporting healthy nerve and muscle function, and facilitating nutrient transport into cells within your body.
It is an indispensable nutrient as it cannot be synthesized by your body. So, it's imperative to obtain potassium from foods to meet your daily requirements, also known as the Daily Value (DV).
While a medium-sized banana offers around 420 mg of potassium, other potent sources exist beyond just bananas.
Explore these 20 potassium-rich foods, each delivering more potassium per serving than a banana.
Half an avocado (68 grams) provides a whopping 345 mg of potassium. equivalent to 7% of the DB. Opting for a whole avocado will supply nearly 15% of the DV in a single serving.
Packed with vitamin K, beneficial fats, and folate, avocados may benefit individuals with high blood pressure, who often need to elevate potassium intake while simultaneously lowering their sodium consumption.
The fruit can be enjoyed over toast, in pasta sauce, or as part of a delicious salad dressing.
Just two wedges of watermelon (572 grams) provide 641 mg or 14% of the DV for potassium. The same portion also has 44 grams of carbs, 2.2 grams of fiber, 3.5 grams of protein, and 0.8 grams of fat.
With its pleasant flavor and abundant water, this substantial fruit offers ample lycopene, vitamins A, C, and B6. With over 90% water, enjoying watermelon keeps you satisfied while keeping calories in check.
Cold-pressed watermelon juice can also be a great alternative.
3. Frozen Spinach
Just one cup of frozen spinach (190 grams) will serve you a respectable 574 mg or 12% of the DV for potassium. Likewise, about three cups of raw spinach pack approximately 11% of the DV.
Loaded with other nutrients, the same portion of frozen spinach includes 127% of the DV for vitamin A, 58% for folate, 37% for magnesium, and 857% for vitamin K.
Opting for raw consumption of spinach through salads, smoothies, and juices stands as the most effective approach to acquiring the antioxidant lutein.
4. Sweet Potatoes
A medium-baked sweet potato serves 542 mg or 12% of the DV. Similarly, a one-cup serving of mashed potatoes (328 grams) has 16% of the DV for potassium, which provides over 200% of the DV of vitamin A.
Sweet potatoes are a good source of fiber and complex carbs and offer a small amount of protein. They are also low in fat and are an excellent source of vitamin A, critical for vision.
For a satisfying and well-rounded meal, consider combining these delicious root vegetables with a protein source like beans or meat, accompanied by dark leafy greens or colorful vegetables, and a little fat.
5. Coconut Water
Store-bought coconut water delivers about 507 mg per 8 fluid ounces. One cup (240 ml) of this hydrating drink contains 13% of the DV for potassium.
This refreshing drink holds essential electrolytes that aid in attracting water into your cells. Its natural sugars not only offer a source of energy during physical activity but also assist in restoring depleted glycogen reserves afterward.
Coconut water is a good source of sodium, magnesium, and manganese.
6. Tomato Paste
Just three tablespoons (50 grams) of tomato paste fulfills more than 10% of the DV. As per the USDA, 100 grams of it has a substantial 1010 mg of potassium, a quantity exceeding the requirements of most recipes.
Made from cooked tomatoes that have been peeled and seeded, tomato paste is a good source of lycopene and vitamin C.
This concentrated condiment enhances the taste of any tomato-based sauces and dishes, but it's important to be cautious of products that contain added sugars, additives, or preservatives.
Opting for the product with the least number of ingredients could be a wise choice.
Merely one cup (179 grams) of white beans delivers an impressive 21% of the DV for potassium, an amount twice that found in a banana. The same portion of 'black beans contains 13% of the DV.
'Black beans contain phytates, an antinutrient that could potentially reduce your body's mineral absorption. Soaking dried beans overnight can aid in reducing their phytate content, as this compound will seep into the water.
Both types of beans serve as nutritious sources of complex carbs and are incredibly versatile, effortlessly complementing dishes such as burritos, stews, and salads.
Apart from beans, the legume family includes lentils, soybeans, peanuts, and chickpeas - all of which boast high potassium content.
Just one cup (198 grams) of lentils provides 15% of the DV, while the same serving of peanuts, soybeans, and chickpeas offers 23%, 19%, and 10% of the DV, respectively.
Specific legumes like chickpeas and lentils include phytates, hence it's advised to soak them overnight to decrease their phytate levels. Another option is to explore sprouting as well.
9. Butternut Squash
One cup (205 grams) of butternut squash contains 582 mg or 12% of the DV for potassium. Raw butternut squash primarily comprises 86% water, 12% carbohydrates, and 1% protein, with negligible fat.
It serves as a great source of vitamins A (67% DV) and C (25% DV) and offers smaller amounts of vitamin B, vitamin E, manganese, and magnesium, each possessing content of 10-12% DV.
Technically a fruit, this sweet-tasting winter squash is cooked like a root vegetable. You can easily boil, roast, chop, or stem butternut squash for dishes such as hearty soups or baked veggies.
A medium-sized boiled potato (167 grams) provides 12% of the DV for potassium. A starchy root vegetable, potatoes continue to be a staple food in numerous countries.
However, the diverse array of potato varieties can lead to varying potassium levels, often influenced by the composition of the soil they are cultivated in. They are also a good source of vitamin C and magnesium.
When prepared in the right way, boiled or baked instead of deep fried, they are low in fat, calories, and sodium.
11. Dried Apricots
Dried apricots provide 755 mg or 16% of the DV for potassium per half cup (65 grams). It has a long shelf life and provides a good dose of fiber and vitamins A and E.
Opt for unsweetened dried apricots when shopping to avoid consuming extra sugar. These delectable fruits make a delightful addition to muesli and serve as nutritious snacks for hiking or camping escapades.
People also enjoy adding them to homemade granola bars and trail mixes.
One single pomegranate (282 grams) boasts 666 mg of potassium, equivalent to 14% of the DV. These highly nutritious and healthy fruits exhibit a range of colors from red to purple.
Pomegranates are rich in folate and vitamins C and K. They offer a higher protein content compared to the majority of other fruits, with each fruit containing 4.7 grams of protein.
Indulge in the fruit's satisfyingly sweet crunch by spooning it directly, or enhance your culinary experience by sprinkling these vibrant red jewels over a fresh salad.
13. Swiss Chard
One cup of cooked Swiss chard delivers 961 mg or 20% of the DV for potassium, more than double that found in a banana. This leafy green vegetable is also known as silverbeet or simply chard.
The same serving provides 60% of the DV for vitamin A and 476% of the DV for vitamin K, all while being high in fiber and low in calories.
Chard serves as a delicious base for salads and can be easily steamed or sauteed with a touch of oil.
One cup (170 grams) of boiled beets provides 518 mg or 11% of the DV for potassium. They are an excellent source of folate, providing 30% of the DV per boiled cup.
This sweet root vegetable contains nitrates, known to promote healthy blood vessel function and contribute to overall heart well-being when converted into nitric oxide in your body.
You can eat beets raw, boiled, or pickled. They can be used in everything from salads to soups to juices.
15. Adzuki Beans
A cup of cooked adzuki beans (100 grams), boiled with salt, has 532 mg of potassium (11% DV), per the USDA. Incorporating them into your diet adds a superb element to your selection of potassium-rich foods.
Cooked adzuki beans comprise 66% water, 25% carbohydrates, including 8% protein, 7% dietary fiber, and contain negligible fat.
They possess a high amount of dietary fibers and resistant starch, enhancing digestion. Adzuki beans help to reduce the risk of diabetes, aid in weight loss, and improve your heart health.
They are great in chili and soups!
Specific varieties of lean and fatty fish serve as sources of potassium. For instance, just half a fillet (154 grams) of cooked cod contains 12% of the DV and a whole fillet (150 grams) of haddock provides 11%.
Likewise, cooked salmon boasts 21% of the DV for potassium per half a fillet (154 grams). The same serving of tuna has a whopping 17% of the DV.
Furthermore, fatty fish like salmon and tuna are abundant in heart-healthy omega-3 fatty acids, potentially contributing to a decreased risk of heart disease.
A single cup of mashed papaya supplies 591 mg of potassium. Similarly, half of the papaya provides 390 mg of this essential mineral.
It offers high levels of antioxidants vitamin A, vitamin C, and vitamin E.
Antioxidants play a crucial role in preventing the oxidation of cholesterol. The oxidized cholesterol is more likely to create blockages that lead to heart disease.
Other possible health benefits of papaya include aiding in digestion, reducing the risk of heart disease, cancer, and diabetes, lowering blood pressure, and improving blood glucose control in people with diabetes.
18. Fruit And Vegetable Juices
Incorporating fruit and vegetable juices into your diet is a convenient way to boost your potassium intake. Citrus juices appear to provide the most of this mineral.
For example, one cup (240 ml) of 100% pomegranate juice contributes 11% of the DV for potassium. Additionally, Juices from potassium-rich fruits like oranges serve as excellent alternatives.
Just one cup of 100% orange juice supplies about 10% of the DV, while the same serving of grapefruits contains 9% of the DV.
Certain vegetable juices also boast high levels of this essential mineral.
One cup of tomato juice boasts 10% of the DV, and the same serving of carrot juice provides 15%.
One medium zucchini (196 grams) supplies 512 mg of potassium. This summer squash is rich in antioxidants, including vitamin C, and is also a valuable source of fiber, promoting healthy digestion.
It is closely related to the marrow, although it's not precisely identical. Once mature, its fruit is often referred to as marrow.
Zucchini are low in food energy, with around 17 kilocalories per 100 grams, and offers good amounts of folate (24 μg/100 g), vitamin C (12.9 mg/100 g), and provitamin A (200 IU [10 RAE]/100 g).
Yams provide 19% of the DV for potassium, with one cooked, cubed cup (136 grams). Similar to cassava or yucca, these starchy tubers are popular in the Caribbean, South America, and Western Africa.
While raw yam might only supply moderate nutrient density, it does stand out by possessing the highest potassium content among the ten major stable foods worldwide.
In comparison to potato products, yam typically maintains a lower glycemic index, equivalent to about 54% of glucose for a 150-gram serving.
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