When most people think of high-potassium foods, bananas come to mind. It makes sense: The fruit is rich in potassium, and it’s tasty to boot. Bananas are also easy to eat—just peel and enjoy—making them a popular choice for when you need potassium (and a delicious snack). And while there are many reasons you might want (or need) to focus on potassium, know that bananas aren’t your only choice. In fact, there are plenty of foods with more potassium than bananas, making it easy to diversify your plate. Ahead, registered dietitians name their top picks for potassium-packed foods, plus how to eat more of each one at home.
- Kristen Lorenz, RD, registered dietitian and the founder of Kristen Lorenz Nutrition
- Rhyan Geiger, RDN, registered dietitian nutritionist and owner of Phoenix Vegan Dietitian
- Tamar Samuels, MS, RDN, registered dietitian nutritionist and co-founder and vice president of Culina Health
What Is Potassium?
Potassium is an essential mineral, meaning the body needs it to function. Its role as an electrolyte is especially crucial, as it helps regulate the movement of fluids in and out of cells, explains registered dietitian Kristen Lorenz, RD. This is key for maintaining hydration, which is why you may need more potassium (among other electrolytes) after sweating, vomiting, or experiencing diarrhea, as these scenarios can cause fluid loss.
In the cardiovascular department, potassium is a major player too. “It helps maintain a steady heartbeat and supports healthy blood pressure by relaxing blood vessel walls,” Lorenz says. Put another way, “when potassium levels are optimal, your heart doesn’t have to work as hard to pump blood, thereby avoiding unnecessary cardiac stress,” Lorenz adds. Potassium also manages blood pressure by counteracting the effects of sodium, another mineral that can increase blood pressure in high amounts. That said, if you’re at risk for high blood pressure or heart disease, your healthcare provider might recommend eating more potassium-rich foods.
Additionally, potassium is necessary for healthy kidney function, says registered dietitian nutritionist Tamar Samuels, MS, RDN: “The kidneys regulate potassium balance in the body, but potassium itself also directly influences kidney processes.” The mineral provides support by “promoting healthy blood pressure, protecting against kidney injury, and enabling the kidneys to efficiently excrete excess potassium,” Samuels says.
Foods With More Potassium Than Bananas
For context, one medium banana contains 422 milligrams of potassium. It’s a generous amount, no doubt, but some foods hold even higher levels of the mineral. Here are some of the best options, according to dietitians.
White Beans
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In just one cup of canned white beans, you’ll get a whopping 1,190 milligrams of potassium. According to Lorenz, the beans also offer plant-based protein and gut-friendly fiber, which are needed for satiety and fullness. “Stir white beans into soups, toss into salads, or blend into a delicious white bean dip with garlic and lemon,” Lorenz suggests.
Beet Greens
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If you want to fuel up on potassium, take a tip from registered dietitian nutritionist Rhyan Geiger, RDN, and nosh on some beet greens. They’re packed with potassium too—about 1,190 milligrams per one cup cooked, nearly three (!!) times the amount found in a banana. Plus, “the greens are rich in vitamins A, C, and K, and they’re also packed with antioxidants that help fight free radicals,” Geiger says. Saute beet greens in olive oil and enjoy them as a side dish, in warm salads, with eggs, or in soups.
Avocados
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Creamy and versatile, avocado is another food with more potassium than bananas. One avocado contains 975 milligrams of the mineral, along with heart-healthy fats, Lorenz says. It’s also rich in fiber and vitamins E, C, and B6, which are all known to support heart health, Samuels adds. Avocado toast and guacamole are classic ways to enjoy the ingredient, but it’s also tasty in smoothies, where its mild flavor will mesh well with a variety of fruits.
Potatoes
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White potatoes contain even more potassium than bananas and sweet potatoes. One medium baked potato with skin offers 910 milligrams of potassium, per data from the USDA. They also contain vitamin C, vitamin B6, and fiber, which are key nutrients for heart health, Samuels says. To help retain the nutritional value of white potatoes, Samuels suggests baking, mashing, or roasting them with minimal added salt.
Spinach
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Kseniya Ovchinnikova
Spinach boasts an impressive amount of potassium, approximately 839 milligrams per one cup cooked. The leafy green also contains other essential minerals, including magnesium and iron, Lorenz says. And take note: You’re not limited to salads when it comes to spinach. “Saute spinach with garlic, toss into omelets, or stir into soups and stews for a potassium punch,” Lorenz suggests.
Prune Juice
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“Surprisingly, prune juice is a great source of potassium,” Geiger says. One cup of 100% canned prune juice holds 707 milligrams of potassium, along with some fiber for supporting healthy bowel movements. Sip on prune juice on its own or blend it into your go-to smoothie recipe.
Plantains
A relative of bananas, plantains are high in potassium. However, they contain even more of the mineral, about 663 milligrams per cup sliced and baked. What’s more, plantains are “high in fiber, vitamin C, and vitamin A, which aid in digestion and immune support,” Samuels says. To eat more of the fruit, serve baked, fried, or boiled plantains as a side dish, Samuels suggests.
Sweet Potatoes
With 542 milligrams of potassium, one medium baked sweet potato (with skin) offers more potassium than a single banana. It’s also “high in beta-carotene and fiber,” Lorenz says. To enjoy the tuber, “slice and roast sweet potatoes with olive oil, salt, and smoked paprika, or mash sweet potatoes into a quick side dish for dinner,” Lorenz suggests.
Lima Beans
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For a boost of potassium, reach for lima beans. One cup of canned lima beans holds 530 milligrams of potassium, along with fiber, folate, and iron, Geiger says. As with other legumes, lima beans can bulk up soups, stews, salads, and rice dishes, where they’ll add satiating protein and flavor.
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