8 Foods With More Potassium Than a Banana

By: Lisa Valente, M.S., R.D.  |  EatingWell.com, March 2017

These potassium-rich foods might surprise you.

taco stuffed avocado

Pictured recipe: Taco-Stuffed Avocados

When it comes to potassium, bananas may seem like the go-to food to get your fill of this mineral—one medium banana has around 420 mg, that's 12 percent of your daily value. Found mainly in fruits and vegetables, potassium can help you ward off muscle cramps. It's also important for keeping your heart healthy and your blood pressure in a healthy range. That's because potassium helps counteract the blood pressure-raising effect of sodium. But bananas aren't the only potassium superstars. Here are 8 potassium-rich foods with more potassium per serving than a banana and flavorful recipes to enjoy them.

Related: Healthy Recipes for Potassium-Rich Foods

1. Salmon

Edamame & Salmon Stir-Fry with Miso Butter

Pictured recipe: Edamame & Salmon Stir-Fry with Miso Butter

Salmon: 4 ounces = 15 percent daily value.

Salmon is known as a heart-healthy food because it is rich in omega-3s. The potassium in salmon helps your heart also, so there is even more reason to reach for this fish. 

Get More: Quick & Easy Salmon Recipes

2. Avocado

Jason Mraz's Guacamole

Pictured recipe: Jason Mraz's Guacamole

1/2 cup mashed avocado = 16 percent daily value.

Avocados are also known for having heart-healthy fats. One serving is 1/3 of an avocado, which delivers 75 calories, 7 grams of fat, 4 grams of carbohydrate, 3 grams of fiber and 1 gram of protein. Research points to the weight-loss benefits of eating avocados regularly. People who regularly eat avocado (about a half of one daily, which contains more potassium than a whole banana) are more likely to have smaller waists and weigh less, say researchers who analyzed over 17,000 American diets. Another study found that eating half an avocado for lunch helped people feel full for up to 5 hours after the meal.
Get More: Healthy Avocado Recipes

3. Yogurt

Raspberry Yogurt with Dark Chocolate

Pictured recipe: Raspberry Yogurt with Dark Chocolate.

1 cup non-fat plain yogurt = 18 percent daily value.

In addition to potassium, yogurt also delivers probiotics. Probiotics are good bacteria that help keep your gut healthy. When you buy yogurt, choose plain over flavored to save yourself lots of added sugar.  
Get more: Healthy Recipes with Yogurt
 

4. Baked Acorn Squash

Moroccan Chickpea-Stuffed Acorn Squash

Pictured recipe: Moroccan Chickpea-Stuffed Acorn Squash.

1 cup cubed acorn squash = 26 percent daily value.

Acorn squash is high in fiber, an excellent source of vitamins A and C, and also provides vitamin B6, folate, vitamin K and potassium. 
 
Related: Healthy Winter Squash Recipes
 

5. Dried Apricots

Chocolate-Dipped Apricots

Pictured recipe: Chocolate-Dipped Apricots

1/2 cup dried apricots = 22 percent daily value.

This humble and sweet dried fruit is a great way to get in your potassium. Dried apricots are easy to find, unlike fresh, which have a very short season. 1/2 cup of dried apricots also delivers 5 grams of heart-healthy fiber.

More recipes: Healthy Apricot Recipes

6. Baked Potato (with skin)

Roasted Chicken Thighs, Potatoes & Scallions with Herb Vinaigrette

Pictured recipe: Roasted Chicken Thighs, Potatoes & Scallions with Herb Vinaigrette

1 medium potato = 26 percent daily value.

Potatoes have a bad reputation but they are a healthy and delicious nutrient-packed vegetable, especially if you eat the skin. One medium potato has only 160 calories and delivers the minerals magnesium and phosphorus in addition to potassium.

Related: Healthy Baked Potato Recipes
 

7. White Beans

White Bean Salad with Cheddar, Bacon & Walnuts

Pictured recipe: White Bean Salad with Cheddar, Bacon & Walnuts

1/2 cup white beans = 17 percent daily value.

Beans are a great source of plant-based protein and are also high in fiber. Protein and fiber are both satisfying and help fill you up. 

Related Recipes:  
Ratatouille with White Beans & Polenta
Kale & White Bean Potpie with Chive Biscuits
Creamy Avocado & White Bean Wrap

8. Dark Leafy Greens

One-Pot Italian Sausage & Kale Pasta

Pictured recipe: One-Pot Italian Sausage & Kale Pasta.

1 cup cooked spinach = 24 percent daily value.

Dark leafy greens are one of the healthiest foods you can eat, so it's no surprise that they are also a good source of potassium. Dark leafy greens are also high in calcium, vitamin C and vitamin K. 
Related: Health Recipes for Greens 

Watch: How to Make Taco-Stuffed Avocados

Related:

Signs You're Not Getting Enough Potassium and What to Do About It

7-Day Meal Plan for Healthy Blood Pressure