8 Foods With More Potassium Than A Banana
Bananas are probably the first food that pops into your head/mind when it comes to potassium. Actually, the majority of people are hard-pressed to think of another source of potassium, the essential mineral that works to aid communication between nerves and muscles and helps move nutrients into cells. You’d think the awesome fruit has a monopoly on the stuff.
However, bananas are really nothing to write home regarding in the potassium department. 1 medium (7″ to 7-7/8″ long) (118 g) banana provides 422 mg of the mineral, or about 9 % of your 4,700 mg recommended daily intake. Not too shabby, but the truth is you can easily do better. Try out the following 8 foods which provide more potassium than a banana.
Beans, beans, they’re good for your heart, the more you eat…the most potassium you’re getting (so get your mind out of the toilet). Choose your favorite bean—from kidney bean to black bean or from navy bean to pinto bean to pack more potassium into your meals. While kidney beans boast the highest amount of potassium per cup serving (at 600-milligrams), mix up the type and manner in which you serve your beans by adding lima, pinto, edamame, black, and white beans to soups, salads, dips, stews, and burritos.
2. Acorn Squash
Tis’ the perfect time of year for squash. Good thing, as this autumn favorite is loaded with antioxidants, fiber, and you got it, potassium. A mere cup of mashed and cooked acorn squash is jam-packed with more than 900-milligrams. Don’t wait until Thanksgiving to enjoy this colorful, naturally-sweet, potassium-rich side dish roasted, steamed, or mashed with a drizzle of olive oil and a sprinkle of salt, pepper, curry powder or maple syrup (if you’re daring).
They add a creamy, velvety texture to my morning smoothies and mash oh-so-tasty on my morning toast with a squeeze of lemon and sliced tomatoes. While you already knew this superfood was loaded with heart healthy fats, it turns out the avocado is also rich in potassium. A medium-sized fruit (yes, it’s technically a fruit) contains roughly 975-milligrams of potassium. Plus, as mentioned, avocados are extremely versatile as a featured food in all meals of the day.
Chomp down two refreshing watermelon wedges and you’ll get 641 mg (14 percent DV) of potassium. It’s also a great source of lycopene, a naturally occurring plant pigment that’s been linked to a reduced risk of certain cancers.
5. Sun-Dried Tomatoes
Sure you can enjoy your tomatoes fresh, but in this case, sun-dried tomatoes deliver the most potassium per serving. Just a cup added to your pizza, pasta, sandwich, or salad serves up roughly 1800-milligrams. Plus, you likely already equate tomatoes with plenty of vitamin C and fiber, which promotes digestive wellness as well as immune health. Try adding sun-dried tomatoes to your pasta sauce for an extra zesty zip.
Traders of all varieties can be sort of banana shaped if you buy from the “ugly” produce section at the market (which I totally recommend). But it turns out that a single, medium sized potato packs about 695-milligrams of potassium. So choose your potato from a colorful selection of sweet, russet, red, or fingerling, but make sure you prepare your spud in the healthiest way—try baking or grilling instead of frying and steer clear of fatty toppings (i.e., butter, cheese, bacon, and sour cream).
7. Swiss Chard
Mere cup of steamed Swiss chard packs roughly 1000-milligrams of prized potassium. You can stock up on a variety of leafy greens—such as bok choy, kale, mustard greens, spinach, and collard greens.
8. Frozen Spinach
Add 1 cup of frozen spinach to your next stir-fry or pasta dish and you’ll get a respectable 540 mg (11 percent DV) of potassium. Bonus: It’s crazy inexpensive.