7 Foods Higher in Potassium Than Bananas —and Why You Should Eat More of Them

According to a registered dietitian, that banana-a-day habit won’t quite cut it. Here are some delicious ways to pack more potassium into your diet.

Potassium: We know we need it, but do we really know what it is?

Simply stated, potassium is a mineral that's classified as an electrolyte. When dissolved in water, potassium produces ions that are positively charged. This ability to conduct electricity is what makes it an integral part of our body's ability to function properly. Its importance for our health cannot be emphasized enough.

"Potassium helps with many processes in the body, including water regulation in and out of the cells, sending nerve signals, and controlling muscle contractions," explains Amy Shapiro, MS, RD, CDN, and founder of Real Nutrition. "It also has been shown to help decrease high blood pressure, reduce the risk of stroke, and prevent kidney stones and osteoporosis. This is because it helps to prevent calcium from leaching out of the bones."

Everyone thinks of bananas when trying to consume adequate potassium, but a single banana contains just about 9 percent of your daily potassium requirement. "There are so many other whole foods that are abundant with potassium," explains Shapiro. Read on for the nutrition expert's favorite potassium-rich choices.

01 of 07


Spring green salad displayed on a serving platter and served with a green dressing.
Greg DuPree

Avocados are full of fiber and heart-healthy fats, and half of an avocado contains 10 percent of your daily potassium needs—which is already more than a banana. “Not to mention the texture and flavor they add to any dish,” Shapiro adds.

02 of 07

Sweet Potatoes

Maple Sweet Potatoes With Spicy Pecan Praline Recipe
Victor Protasio

According to Shapiro, sweet potatoes pack tons of vitamin A for eye and skin health, plus they’re filled with heart-healthy fiber. One medium sweet potato contains 15 to 20 percent of your daily potassium needs. "Pair one with some lean protein and you'll feel satisfied for hours,” Shapiro suggests.

03 of 07


Wilted Sesame Spinach
A flavorful mix of just four ingredients ( tahini, maple syrup, tamari, and sesame seeds) takes wilted spinach to another level. This melt-in-your-mouth side is saucy on the plate, adding another layer of flavor to your main dish.Get the recipe:Wilted Sesame Spinach. Greg DuPree

Spinach is low in calories, high in fiber, and packed with folic acid. “It’s also rich in lutein and zeaxanthin to support eye health,” Shapiro adds. And 3 cups of spinach contains a whopping 14 to 19 percent of your daily potassium needs. Mild in flavor, spinach can easily be added to your salads or soups for a balanced and healthy meal.

04 of 07


Citrus Recipes: Grilled Watermelon and Halloumi Salad With Ginger-Lime Vinaigrette
Kelsey Hansen

According to Shapiro, watermelon is loaded with antioxidants that reduce the risk for certain cancers. Additionally, 1/8 of a watermelon contains 18 to 24 percent of your daily potassium needs along with vitamin A, vitamin C (hello, glowing skin), and fiber.

05 of 07


Sausage and beans layer on the flavors in this simple one-pot recipe, which is inspired by the classic cassoulet.
Caitlin Bensel

Beans—think white, black, or soy—are not just rich in plant-based protein and fiber, but a one-cup serving also contains between 18 to 28 percent of your potassium needs. “Beans are incredibly versatile, too. They can easily be added to your salad or soup, or you can sprinkle them on tacos and eggs,” Shapiro adds.

06 of 07


Apricot Clafouti
This delightfully simple French dessert is a like a cross between a baked pancake and a custardy cake. Though clafoutis are commonly made with cherries, we love the way this one shows off the sweetness and sunny hue of golden apricots. Get the recipe: Apricot Clafouti. Marcus Nilsson

Dried apricots are a delicious snack that contains about 14 to 19 percent of your daily requirements for potassium. “I love these paired with nuts in a trail mix—perfect when you are on the go or craving something sweet that doesn’t contain added sugar,” says Shapiro.

07 of 07


Big batch cocktails - Sparkling Pomegranate Kombucha Punch
Stephen DeVries

Pomegranates are a sweet snacking treat, loaded with heart health benefits, antioxidants, and tons of fiber. This fall fresh fruit comes in at over 25 percent of your daily potassium needs and is fun to eat whole, sprinkled on a salad, or even enjoyed as a juice.

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  1. Jehle S, Hulter HN, Krapf R. Effect of potassium citrate on bone density, microarchitecture, and fracture risk in healthy older adults without osteoporosis: a randomized controlled trialJ Clin Endocrinol Metab. 2013;98(1):207-217. doi:10.1210/jc.2012-3099

  2. Ferraro PM, Bargagli M, Trinchieri A, et al. Risk of kidney stones: influence of dietary factors, dietary patterns, and vegetarian-vegan dietsNutrients. 2020;12(3):779. doi:10.3390/nu12030779

  3. Aburto NJ, Hanson S, Gutierrez H, et al. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analysesBMJ. 2013;346:f1378. doi:10.1136/bmj.f1378

  4. USDA Food Data Central, Avocados, raw, California. Accessed January 1, 2023.

  5. NIH Office of Dietary Supplements, Potassium fact sheet for health professionals. Accessed January 1, 2023.

  6. USDA Food Data Central, Sweet potato, cooked, baked in skin, flesh, with salt. Access January 1, 2023.

  7. USDA Food Data Central, Spinach, raw. Accessed January 1, 2023.

  8. USDA Food Data Central, Watermelon, raw. Accessed January 1, 2023.

  9. USDA Food Data Central, White beans NFS. Accessed January 3, 2023.

  10. USDA Food Data Central, Organic dried apricots. Accessed January 1, 2023.

  11. USDA Food Data Central, Pomegranates, raw. Accessed February 26, 2023.

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