Foods With More Potassium Than A Banana

Nature's energy bar. Better than a sports drink. Bananas have earned themselves quite a healthy reputation in the fitness world.

Not that it isn't deserved. One medium banana packs about 422 milligrams of potassium, about 11 percent of the 4,700 milligrams adults should aim to get daily. And one study found that cyclists performed just as well in an endurance workout when they ate bananas than when they drank a sports drink.

But it's not the only place the electrolyte can be found.

"We actually get a lot of potassium from our vegetables," Angela Ginn, R.D., L.D.N., C.D.E., a spokesperson for the Academy of Nutrition and Dietetics, told HuffPost earlier this month. "People assume it's all from fruit."

In fact, there are a number of rich sources of potassium that might surprise you. Click through the slideshow below for some of our favorites. Then tell us what we left out in the comments!

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• Potatoes

  Have a medium baked spud and you’ll knock back <a href="http://ndb.nal.usda.gov/ndb/foods/show/3152">751 milligrams of potassium</a>. A medium sweet potato isn’t a bad option either, with <a href="http://ndb.nal.usda.gov/ndb/foods/show/3274">542 milligrams</a> -- and a boost of antioxidant <a href="http://www.huffingtonpost.com/2012/06/29/healthy-food-healthiest-list_n_1636409.html#slide=1162283">beta-carotene</a>.

• Leafy Greens

  A cup of cooked Swiss chard packs <a href="http://ndb.nal.usda.gov/ndb/foods/show/2985">961 milligrams of potassium</a> -- more than double the amount in a medium banana. Popeye’s favorite contains <a href="http://ndb.nal.usda.gov/ndb/foods/show/3234">839 milligrams</a> per one cooked cup and a cup of cooked beet greens has <a href="http://ndb.nal.usda.gov/ndb/foods/show/2936">more than 1,300</a>.

• Beans

  A number of varieties of this <a href="http://www.huffingtonpost.com/2012/08/16/beans-health-benefits_n_1792504.html">fiber- and protein-packed superfood</a> are rich in potassium, including white beans, with <a href="http://ndb.nal.usda.gov/ndb/foods/show/4744">1,189 milligrams per cup</a>, lima beans, with <a href="http://ndb.nal.usda.gov/ndb/foods/show/3398">707 milligrams per cup</a>, edamame, with <a href="http://ndb.nal.usda.gov/ndb/foods/show/3229">970 milligrams per cup</a> and lentils, with <a href="http://ndb.nal.usda.gov/ndb/foods/show/4762">731 milligrams per cup</a>.

• Winter Squash

  A cup of cooked butternut squash cubes contains <a href="http://ndb.nal.usda.gov/ndb/foods/show/3255">582 milligrams of potassium</a>, while the same amount of acorn squash clocks in at <a href="http://ndb.nal.usda.gov/ndb/foods/show/3252">896 milligrams</a>. Plus, these seasonal superfoods are loaded with <a href="http://www.health.com/health/gallery/0,,20307323_10,00.html">vitamin A and omega 3s</a>, Health.com reported.

• Dates

  With <a href="http://ndb.nal.usda.gov/ndb/foods/show/2519">167 milligrams of potassium per date</a>, a handful of this dried fruit (<a href="http://www.huffingtonpost.com/2011/11/16/7-november-superfoods_n_1095439.html#s476043&title=Dates">also a good source of fiber</a>) beats out a banana.

• Yogurt

  Your favorite 8-ounce container of low-fat yogurt contains <a href="http://ndb.nal.usda.gov/ndb/foods/show/105">531 milligrams of potassium</a>. Just beware of fruit-on-the-bottom varieties, which <a href="http://www.huffingtonpost.com/2012/08/09/worst-snacks-for-body_n_1760945.html#slide=1355057">can be loaded with sugar</a>.

• Avocado

  One avocado contains more than twice as much potassium as a banana at <a href="http://ndb.nal.usda.gov/ndb/foods/show/2257">975 milligrams</a>. Even if you don’t eat the entire fruit in one sitting, scooping half into a salad or topping a sandwich or burger with a few slices will still do the trick.

• Tomato Sauce

  A cup of the canned stuff can contain upwards of <a href="http://ndb.nal.usda.gov/ndb/foods/show/3298">800 milligrams of potassium</a> -- just make sure to pick a brand without too much sodium or added sugar on the label!

• Fish

  A three-ounce serving of <a href="http://ndb.nal.usda.gov/ndb/foods/show/4480">halibut packs 449 milligrams of potassium</a>, slightly more than that medium-sized banana. <a href="http://ndb.nal.usda.gov/ndb/foods/show/4648">Salmon</a> and <a href="http://ndb.nal.usda.gov/ndb/foods/show/4599">clams</a> are among other good seafood options.

• Honorable Mention: Raisins

  There’s a hefty dose of potassium packed into these little dried fruits -- <a href="http://ndb.nal.usda.gov/ndb/foods/show/2472">322 milligrams</a> in just one snack-sized 1.5-ounce carton. Help yourself to a bigger serving if you want to beat out a banana -- just keep in mind the high sugar count in raisins (they are a fruit, after all) can make calories add up fast. <em>Photo from <a href="http://www.amazon.com/California-Raisins-6-Count-1-5-Ounce-Cartons/dp/B001E5308O/ref=sr_1_15?ie=UTF8&qid=1348069301&sr=8-15&keywords=raisins">Amazon.com</a></em>

• Honorable Mention: Dried Apricots

  One more dried fruit that ranks high on the list of potassium-rich food is apricots, with <a href="http://ndb.nal.usda.gov/ndb/foods/show/2253">257 milligrams</a> per <a href="http://www.eatingwell.com/nutrition_health/nutrition_news_information/what_is_a_serving_size_of_fruit?page=7">1/4-cup serving</a>.

• Honorable Mention: Cantaloupe

  A serving (134 grams) of this refreshing melon clocks in at <a href="http://ndb.nal.usda.gov/ndb/foods/show/2372">358 milligrams of potassium</a>, but springing for a cup of fruit would put you more on par with a banana.

• Honorable Mention: Papaya

  This brightly-colored fruit contains <a href="http://ndb.nal.usda.gov/ndb/foods/show/2406">264 milligrams per cup</a> of 1-inch pieces -- but we have a hunch you might snack on more.

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Comments

[SCRDinDC]

10:50 AM on 04/10/2013

Did you know coffee is a potassium source? Good news for us javaheads. Unfortunately, less than 2% of us get enough potassium each day. Many foods have more than a banana, potatoes (white and sweet) and beans (soy and lima) to name a few.

Here's a great potassium resource: http://bit.ly/WAKMR3

And why it's important for health: http://bit.ly/T539Jv

Kris Sollid, RD
IFIC and IFIC Foundation

[greatbritain76]

12:47 AM on 10/28/2012

Potassium tablets need to be used with caution and under medical supervision as they can cause problems such as cardian distress if not used properly.
They come in different forms, potassium Chloride (salt substitute) is very potent and concentrated
Potssium gluconate is safer and less potent, it’s chemical structure is closer to naturally food derived potassium.

[greatbritain76]

12:44 AM on 10/28/2012

The three foods with the highest potassium content are sea vegetables (sea weed), some types are higher than others,
figs
mollasses (brown sugar is pretty good too)

coconuts and particularly coconut water are also super high in potassium they sare used to fill I V bags in many countries for treating victims of dehydration and heat stress, their isotonic ( muscle toning and reviving), properties make them preferable to saline and Ringer solution in certain cases, the isotonic properties are more chemically identical to human blood and muscle cells than synthetic versions in standard II V solutions
Seaweed has this quality too, it also has the benefit of assisting the bodies cells self regulate their levels of electrolytes and other nutrients for days after the initial treatment, and combats the effect of artificial electrolytes and medications flushing out cerytain critical elctrolytes and nutrients.
In some cases it is considered better practice to use these types of rehydration methods on patients with certain medical conditions such as kidney disorders.
It is recommended that you make a homemade electrolyte drink with salt substitute, potassium chloride, however, if you are short on that use brown sugar to replace two thirds of the sugar called for in the recipe, it is derived from unrefined mollasses and has a high potassium concentrate.
Citrus fruits are also high in potassium, the white rind beneath the peel and the peel should be included as they contain concentrated amounts.

[garlicball]

06:18 PM on 09/27/2012

So have I been a victim of a great potassiun PR campaign from U.S. banana importers?
I think this is a possibility.

[howlar2]

03:27 PM on 09/24/2012

Do you want to know what has more potassium than any of the foods mentioned? POTASSIUM TABLETS! I take them before any sports activity, and they are CHEAP, actually less than most of the foods mentioned.

[Chlowina]

09:29 PM on 09/27/2012

You're ahead of the game. Good for you. Like you said, they're cheaper too.

[Pam512]

07:21 PM on 09/30/2012

You should not take potassium tablets unless your doctor tells you to.

[Shelix VonSlurpy]

10:36 AM on 09/24/2012

Lurry Tots.

[RAEnright3]

09:49 AM on 09/24/2012

guava

[garlicball]

06:18 PM on 09/27/2012

Gwavey!

[Pam512]

09:44 AM on 09/24/2012

I honestly did not know anything about potassium until I had to go to an endocrinologist for my osteporosis and they did a slew of blood tests. My potassium level was too high. I ate a banana every day, had a big glass of orange juice every day, and had a sweet potato every chance I could. I had to cut out one of those things, so I stopped with the bananas. My mother, who we found out had a couple of blood clots and had to go on blood thinner, found out her potassium level was low, so they gave her potassium pills. She ate a banana every day, drank orange juice every day and usually had a baked potato every other day. Sometimes I think we are trying to be "perfect" specimens" and it is not possible.

[Havana Thinks]

09:58 PM on 09/25/2012

I'd like to know how much is too high and is it just for you and different for every person? I eat a banana every day and sweet potatoes four to five days a week. I also enjoy orange juice 5 days a week and am now curious if I am over doing it.

[Pam512]

07:11 PM on 09/30/2012

Most doctors don't check it, I don't think. I was 56 before I had a test for it. You may want to ask your doctor the next time you go.

[Pam512]

07:23 PM on 09/30/2012

I just checked on webmd and I didn't realize just how important potassium is. It can affect a lot of things in your body. I'm surprised this article didn't put any emphasis on how important knowing your level is. I would think that any good doctor would check, but like I said, mine wasn't checked until I started going to the specialist.

[Marturia]

04:42 PM on 09/27/2012

So, what happens when you have high potassium levels? Just curious.

[Chlowina]

09:31 PM on 09/27/2012

I was thinking the same thing. Do you feel bad?

[Pam512]

07:10 PM on 09/30/2012

I don't know. I don't think I ever asked my doctor about it. I get cramps in my feet and I was told by one doctor it was a lack of potassium and by another that it was too much potassium. Probably if you go to webmd.com it may be enlightening.

[Char71]

03:03 PM on 09/22/2012

The avocado slices atop the bowl of chili looks good. I have been flirting with the idea of buying avocados for the last few months...I just didn't know what to do with them once had them. (translate - I am fairly new -- last few years -- to eating green veggies beyond lettuce, spinach and green beans!)

[Lucy33]

07:15 PM on 09/22/2012

You can put them on top of nachos or eat them by themselves with salt on them. That's what I like to do. Yum!

[youdneverknow]

07:52 PM on 09/22/2012

If you have a blender, you can put them in your smoothies. They make it creamy.

[VA Jill]

02:23 PM on 09/22/2012

I used to work with a totally nutzoid doctor, who, if a patient's potassium was low, would demand (and write the order for!) "banana STAT." We tried forever to get him to order potassium pills, but to no avail. And he once interrupted a code to demand a STAT can of Ensure for a patient.

[redheaded stranger]

11:44 AM on 09/22/2012

3 ounces of fish? That plate had a whole lot more than 3 ounces of fish on it.

[Marturia]

04:34 PM on 09/27/2012

Too much?
I'll split it with the kitty in your avatar. : )

[mathelitist]

05:14 AM on 09/22/2012

how could someone forget coconut water in this list??

[Sean Kruz]

10:33 AM on 09/22/2012

not sufficient... About 30 mg of potassium per 8 ounce cup. Coconut water is largely hype!

[mathelitist]

05:52 PM on 09/22/2012

it is 600mg per cup (240g). a large banana (8"+) long has about 490g.

i have no idea what people told you about coconut water, but it is isotonic. so the physics of nutrient absorption work in your favor. for this reason, coconut water is sometimes preferred to iv drips for healthy outpatients even in hospitals of south india.

not sure where you got 30mg from, but look up a reliable source. nutritiondata dot com is a good source.

[RML 1]

06:37 PM on 09/22/2012

All coconut is naturally anti-viral, no hype. It is also very high in arginine which is bad for any simplex of herpes.

[RosesForObama]

04:13 AM on 09/22/2012

I want a YoNana :(

[EastbyWest]

08:52 PM on 09/21/2012

That's a very helpful list. I'm saving the info and posting it on my frig.

[Ranveig Elvebakk]

02:09 PM on 09/21/2012

This Potassium guide is a bit of a mine field with respect to weight and diabetes, because, just as with bananas, some of these sources such as potatoes and dried fruits raise your blood sugar -
Dark leafy veggies, the squashes and beans are a sure bet, as are tomatoes. Eat your fruit whole, and make it an orange, melon or a peach.
And remember that half an avocado is equivalent to a Tablespoon of olive oil -