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.

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 foods with more potassium per serving than a banana and flavorful recipes to enjoy them.
Related: 4 Foods That Lower Blood Pressure
Edamame & Salmon Stir-Fry with Miso Butter

1. Salmon

4 ounces = 15 percent daily value.
Get the recipe for Edamame & Salmon Stir-Fry with Miso Butter.
More salmon recipes:
Roasted Salmon & Butternut Squash Salad
Orange-Sesame Salmon with Quinoa & Broccolini
Jason Mraz's Guacamole

2. Avocado

1/2 cup pureed = 16 percent daily value.
Get the recipe for Jason Mraz's Guacamole.
More avocado recipes:
Ceviche-Stuffed Avocados
Avocado Pesto
Raspberry Yogurt with Dark Chocolate

3. Yogurt (nonfat plain)

1 cup = 18 percent daily value.
Get the recipe for Raspberry Yogurt with Dark Chocolate.
More yogurt recipes:
Homemade Plain Yogurt
Ricotta & Yogurt Parfait
Moroccan Chickpea-Stuffed Acorn Squash

4. Baked Acorn Squash

1 cup cubed = 26 percent daily value.
Get the recipe for Moroccan Chickpea-Stuffed Acorn Squash.
More acorn squash recipes:
Roasted Acorn Squash with Cider Drizzle
Mashed Squash with Caramelized Onions
Chocolate-Dipped Apricots

5. Dried Apricots

1/2 cup = 22 percent daily value.
Get the recipe for Chocolate-Dipped Apricots.
More apricot recipes:
Apricot-Strawberry Tart
Apricot & Coconut Oatmeal
Roasted Chicken Thighs, Potatoes & Scallions with Herb Vinaigrette

6. Baked Potato (with skin)

1 medium potato = 26 percent daily value.
Get the recipe for Roasted Chicken Thighs, Potatoes & Scallions with Herb Vinaigrette.
More potato recipes:
Spanakopita Loaded Potatoes
Tune, Artichoke & Basil Stuffed Potatoes
White Bean Salad with Cheddar, Bacon & Walnuts

7. White Beans

1/2 cup = 17 percent daily value.
Get the recipe for White Bean Salad with Cheddar, Bacon & Walnuts.
More white bean recipes:
Ratatouille with White Beans & Polenta
Kale & White Bean Potpie with Chive Biscuits
Creamy Avocado & White Bean Wrap
One-Pot Italian Sausage & Kale Pasta

8. Dark Leafy Greens

1 cup cooked spinach = 24 percent daily value.
Get the recipe for One-Pot Italian Sausage & Kale Pasta.
More dark leafy green recipes:
Kale Turkey Wraps
Creamed Kale

Watch: 7 Foods to Lower Your Blood Pressure