6 Foods that Contain More Potassium than Bananas

Potassium is a mineral that counteracts the hypertensive effects of sodium, which can be beneficial in improving cardiovascular health. Discover 6 foods that contain more potassium than bananas.
6 Foods that Contain More Potassium than Bananas
Eliana Delgado Villanueva

Written and verified by the nutritionist Eliana Delgado Villanueva.

Last update: 27 May, 2022

Surely when you’re told that you’re low in potassium or that you need to concume a greater amount, the first thing you think of is bananas. Well, we have great news for you: there are plenty of foods that contain more potassium than bananas, so you won’t always have to eat the same thing!

Potassium is a mineral that’s present in the cells and that the body needs in order to function properly. It helps the muscles, the nervous system, and also the heart to maintain a proper cardiac rhythm.

Why is potassium so important in the diet?

Potassium has several vital functions in the body. Perhaps the most important is helping counteract the hypertensive effects of sodium, according to an article published in the journal Current Hypertension Reports. It also plays a major role in muscle recovery for athletes. That’s why many people eat bananas once they finish exercising.

Because it’s so important, you should always ingest the daily amount of potassium that your body needs. In fact, deficiency in this mineral can compromise the correct state of health.

According to the World Health Organization, the body needs about 3100 mg of potassium per day to function properly.

What happens if you’re low in this mineral?

Decompensation in potassium levels can affect the nervous system and disrupt communication with muscle cells in the digestive system, heart, and other muscles.

Most of the potassium in the body is located in the cells. Therefore, potassium deficiency or hypokalemia can have important consequences, according to this 2008 study.

Some symptoms of potassium deficiency may include the following:

Foods with more potassium than bananas

Sweet potatoes are rich in potassium.

1. Sweet potatoes

Sweet potatoes provide 542 milligrams of potassium per 100 grams. Also, they’re an excellent source of vitamin C, which is an indispensable nutrient for strengthening defenses and stimulating collagen synthesis. As if this weren’t enough, sweet potatoes also contain significant amounts of iron and magnesium.

2. Salmon

Fish has a good concentration of potassium, but salmon stands out from the rest with about 460 mg in its content. Low in fat and rich in Omega 3,  it’s ideal for lunch or dinner.

3. Green leafy vegetables have more potassium than bananas

Chard is a vegetable that, for every 100 grams, offers 380 mg of potassium. That’s a little more than bananas, which provide 370 mg in the same amount of food. You can use it in a variety of preparations and easily ingest a portion of 200 grams of chard to add more of this mineral to your diet.

At the same time, spinach contains about 560 mg of potassium and is also a high source of iron and chlorophyll that keeps the immune system working properly. You can prepare it in salads, pasta, cream soups, and in many combinations with other vegetables.

4. Avocado

This food provides 487 mg of potassium per 100 grams and is also a source of healthy fats. These qualities make it an ideal food to preserve heart health and prevent degenerative diseases, such as Alzheimer’s. So, when you have the opportunity, enjoy this fruit in your salads or prepare delicious guacamole.

Avocado cut in cubes.

5. Beans

White beans also contain more potassium than bananas, with 400 mg of potassium in their content. They have an excellent flavor and you can combine them with various foods. They’re ideal for lunch since you’ll be sure to get a good intake of vitamins.

6. Yogurt has more potassium than bananas

Break free from the monotony of your mornings with a good bowl of yogurt, which will give you 579 mg of potassium. At the same time, eating yogurt is recommended to help digestion and prevent bad breath. That’s because it contains a large number of beneficial bacteria for the gastrointestinal tract.

Yogurt is rich in potassium.
Yogurt is a food that provides significant amounts of potassium. In addition, it’s recommended as a supplement to improve digestion and strengthen the immune system.

You may also be interested in reading: What Are the Health Benefits of Yogurt?

Include foods with potassium in your diet

As we can see, to reach the recommended potassium intake of 3100 mg daily, we don’t have to rely on bananas alone. Many other foods offer this mineral and in even higher concentrations!

Remember that the more varied your diet is, the less likely you are to have a deficit of a nutrient.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Falkner B., Does potassium deficiency contribute to hypertension in children and adolescents? Curr Hypertens Rep, 2017.
  • Tejada Cifuentes F., Alteraciones del equilibrio del potasio: hipopotasemia. Rev Clin Med Fam, 2008.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.