The Tamesis
In the health world, bananas are famous for one thing: potassium. This essential mineral is key to heart, muscle and nervous system function, but there’s an important caveat: Your body doesn’t produce potassium on its own, so you must get it all from your diet. Yes, while bananas are a great way to meet your daily potassium goals, some foods are even better sources.
If your goal is to meet your daily potassium intake (2,600 mg for adult women and 3,400 mg for adult men, and varies with age and other variables), read on for all the other foods you should be eating every day. According to the National Institutes of Health, all of the following foods contain more than 422 milligrams of potassium per serving, which is the amount of potassium in a medium-sized banana.
acorn squash
In addition to being high in potassium and magnesium (also my least favorite fall vegetable!), acorn squash is also very high in fiber. One cup (mashed!) contains 644 mg, or 14% of the daily value.
apricots
While dried fruit may be a secret source of sugar, you should still consider adding dried apricots to your diet. Half a cup contains a whopping 755 mg, or 16% of the daily value. It is one of the richest foods in potassium.
avocado
This millennial-coded food contains vitamins B, K, E, and C, as well as fiber, antioxidants, and more. Then there’s potassium; avocados contain 507 milligrams of potassium.
Grapefruit
One cup of juice from this pink citrus fruit contains 400 mg of minerals.
kidney beans
Kidney beans are infinitely adaptable and are a great source of fiber that can be incorporated into soups, salads, rice dishes, and more. One cup of canned kidney beans contains 607 mg of potassium, which is equivalent to 13% of the daily value.
Lentils
This nutrient-dense legume is rich in protein, fiber, iron, folate and potassium. One cup of cooked lentils contains 731 mg of potassium, which is equivalent to 16% of the daily value.
milk
In the world of milk, the choices are endless. But if you want to increase your potassium levels, try 1%—one cup contains 8% of your daily value, or 366 milligrams.
Orange juice
This bright citrus fruit is not only a great source of vitamin C, with 496 milligrams in one cup, equivalent to 11% of your daily value.
Potato
A win for baked potato lovers like me. One medium baked potato (no need to eat the skin!) contains 610 mg of the mineral, which is 13% of your daily value.
prunes
The National Institutes of Health (NIH) lists plums (also known as prunes) as not only beneficial for the digestive system but also a source of potassium. One-half cup of dried plums provides 14% of the daily value, or 635 mg.
raisin
One-half cup of dried grapes contains 13% of your daily potassium goal, or 618 milligrams.
soy
Soybeans (including foods like tofu, tempeh, edamame, and miso) are a great source of potassium. In terms of actual beans, half a cup of cooked soybeans contains 9% of your daily value of potassium, or 443 milligrams.
sweet potato
In the debate over white potatoes versus sweet potatoes, both types of potatoes are high in potassium. Sweet potatoes have less potassium than white potatoes, at 486 mg.
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