To get more potassium in your diet, you don’t need to down an electrolyte drink or pop a supplement. There are plenty of whole foods naturally rich in this mineral — and you don’t just have to load up on bananas.
Potassium is an essential nutrient that helps with nerve and muscle function, heart health and fluid balance. The recommended daily intake for adults is 2,600 milligrams for women and 3,400 milligrams for men, according to the National Institutes of Health.
Unfortunately, potassium is so under-consumed by Americans it’s considered a “nutrient of public health concern,” per the NIH.
Potassium has a range of health benefits, including counteracting sodium, a nutrient Americans consume far too much of in their daily diets. Here are some ways to eat more potassium.
Potassium Benefits
Potassium is not only an essential mineral but also an electrolyte.
In the body, potassium helps maintain proper fluid balance inside the cells, acting as a counterpart to sodium, which regulates fluid outside the cells, TODAY.com reported previously.
When these two electrolytes are in a balanced ratio, this helps regulate our blood volume. Getting more potassium can help offset the harmful effects of sodium on blood pressure, per MedlinePlus.
Potassium gives off an electrical charge, which triggers the motor neurons that allow our muscles to contract and relax, Heidi Skolnik, a sports nutritionist at the Hospital for Special Surgery, tells TODAY.com.
This includes the heart muscle. Potassium helps regulate our heartbeat, playing an important role in cardiovascular health.
Getting enough potassium aids with nerve transmission and skeletal muscle function, facilitating coordinated movements. Increasing your potassium intake may help prevent muscle cramping, along with stretching and getting enough water.
Fortunately, potassium is found naturally in many fruits, vegetables, and other whole foods.
Foods With More Potassium Than a Banana
Bananas, famous for their potassium, are the most commonly sold fruit sold in the U.S. One medium banana provides about 420 milligrams of potassium, or 9% of the daily value, per the NIH.
“One of the reasons they’re popular is a banana is easy to carry, it’s appealing to eat,” Heidi Skolnik, a sports nutritionist at the women’s sports medicine center at the Hospital for Special Surgery, tells TODAY.com.
They provide easily digestible carbohydrates, which is why they’re a great pre-workout snack, according to Natalie Rizzo, dietitan and TODAY nutrition editor,
But, “there are a lot of other fruits and vegetables that are as high, if not higher, in potassium than than bananas,” Jennifer Bruning, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.
The best strategy is to eat a variety of potassium-rich foods that provide a variety of vitamins, minerals and other nutrients.
Here are nine dietitian-approved whole foods that have more potassium than a banana (over 420 milligrams per serving):
Dried Apricots
“Dried fruits like apricots are a very good source of potassium,” says Bruning.
One-half cup of dried apricots provides about 755 milligrams of potassium, or 16% of the daily value, per the NIH.
Apricots also provide gut-healthy soluble fiber, vitamin C and vitamin A, while being naturally low in calories. Their orange color comes from beta-carotene, a precursor to vitamin A that acts as a potent antioxidant in the body.
Bruning recommends opting for unsweetened, whole dried apricots.
Potatoes
“If we’re looking at vegetables, regular white potatoes are great for potassium,” says Bruning.
One medium baked potato, eaten with the skin, contains a whopping 952 milligrams potassium, or 35% of the daily value.
Potatoes are also rich in carbohydrates, which fuel the body with energy, and provide a decent amount of fiber, especially when you eat the skin. They’re also rich in magnesium, another electrolyte, and have some vitamin C.
They may be less easy to snack on than a banana, says Skolnik, but baked potatoes are a smart addition to your diet.
Lentils
Lentils are tiny nutritional powerhouses. If you’re looking to add a boost of potassium to savory meals, opt for this nutritious and affordable legume, the experts note.
One cup of cooked lentils packs 730 milligrams of potassium, or 16% of the daily value.
Lentils are also known for providing a hefty amount of plant protein and gut-healthy fiber. Plus, they’re a good source of B vitamins and other minerals like iron and magnesium.
Red, green, yellow, brown — whichever variety you choose, it’s a nutritious choice!
Prunes
Prunes are often hailed for preventing constipation, but these sticky dried fruits are also an excellent source of potassium.
One serving (a half-cup) of prunes contains about 635 milligrams of potassium.
Prunes, or dried plums, are also loaded with soluble and insoluble fiber, which promote regularity. In addition to potassium, prunes provide some vitamin K and iron. Eating prunes regularly can support digestive, heart and bone health.
Prunes are also rich in antioxidants and plant compounds, which may help lower inflammation and protect memory, according to registered dietitian Frances Largeman-Roth.
Acorn Squash
The hearty acorn squash is another excellent source of potassium.
One cup of acorn squash provides about 650 milligrams of potassium, or 14% of the daily value.
Acorn squash is rich in another essential mineral, magnesium, which supports heart health and sleep. While low in calories, this squash is still rich in fiber.
The antioxidants that give the flesh its bright color may have anti-inflammatory and anti-cancer properties, TODAY.com reported previously.
Kidney Beans
Kidney beans, shaped like the vital organ, are packed with potassium to support kidney health.
One cup of canned kidney beans has over 600 milligrams of potassium, or about 13% of the daily value.
Kidney beans are an excellent source of vegetarian protein.They’re also high in fiber to support a healthy gut microbiome, and slow-digesting carbohydrates to regulate blood sugar.
These flavorful beans are a great source of plant-based non-heme iron, Rizzo adds.
Cantaloupe
Melons like cantaloupe are another fruit that beats bananas in the potassium category.
One cup of cubed cantaloupe has about 430 milligrams of potassium, or 10% of the daily value.
Cantaloupe is rich in vitamin C, which supports a healthy immune system, and vitamin A, which benefits eye and skin health, TODAY.com reported previously. These also act as antioxidants, which protect against damage to the cells from harmful free radicals.
Thanks to its high water content, cantaloupe is a hydrating fruit that can help increase your fluid intake.
Spinach
“Spinach and other leafy greens are fantastic sources of potassium,” says Bruning.
One half-cup of cooked spinach has about 430 milligrams of heart-healthy potassium.
Spinach is also one of the best food sources of vitamin K, which supports healthy blood clotting, and it’s rich in vitamin A for eye health and folate, which supports cell growth.
This salad staple also provides some iron and magnesium, and antioxidants that may help lower the risk of chronic disease, TODAY.com previously reported.
Avocado
“Avocados are great. Half an avocado has close to the same amount of potassium as a banana,” says Bruning. In fact, this creamy fruit has slightly more of the essential mineral.
One-half of a raw avocado has about 470 milligrams of potassium.
In addition to potassium, avocados are rich in healthy unsaturated fats and fiber, which provide lasting energy and help with satiety. Avocados are also rich in vitamins, including C, E, and K, and magnesium.