11 Foods With More Potassium Than A Banana

potassium is a all-important nutrient in your diet, playing key roles in muscleman strength, boldness routine, and heart health. And if you do n’t get enough—4,700 milligrams ( milligram ) a day, according to the USDA ( or 5,100 magnesium if you ’ re breastfeeding ) —it could lead to a insufficiency, complete with fatigue, muscle cramps, heart palpitations, and dizzy spells. Yikes. You ‘ve probably heard that bananas are packed with potassium, which is true. This tasty basic is a great option for an ample acid of the nutrient, with 422 mg in each medium-sized serve, according to the USDA. But it ‘s surely not the entirely way ( or evening the best way ) to load up on this authoritative mineral. While it might be tempting to equitable pop a potassium pill, Desiree Nielsen, R.D., and writer of, says that unless your health-care practitioner thinks you need one, food is the way to go. She adds that foods gamey in potassium come equipped with other amazing benefits, like fiber, vitamins, minerals, and phytochemicals. But is it possible to O.D. on potassium ? Unless you ’ re at risk for kidney disease ( which may interfere with the kidneys ’ ability to balance your sodium and potassium levels ) “ it ’ s improbable that eating a fortune of high-potassium foods will have negative effects, ” says Nielsen. It ’ mho by and large absorbed quite well, she adds.

Consuming your daily necessity is a great start, but certain life style factors can deplete your stores, like excessive sweat or vigorous activity in hot upwind, dipsomania, severe vomit, diarrhea or laxative mistreat, and the use of potassium-depleting diuretics, according to Nielsen. here, we ‘ve rounded up football team foods high in potassium—all of which have more of the alimentary than a banana. Nosh away .


Sweet potato

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Eat a sweet potato as your go-to side dish all class long. This delicious, vitamin-packed super-food has 542 magnesium of potassium ( for one medium-sized, bake sugared potato, according to the USDA ). “ I am obsessed with my spiralizer, so my favorite fresh manner to serve dulcet potato is as a substitute for pasta, ” says Nielsen. “ Give it a quick sauté with batch of olive petroleum, and serve with a cashew cream sauce. ”



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Yes, your supernumerary guac packs a nutritional punch. So you do n’t need an excuse to indulge in some avocado, particularly given the 487 magnesium of potassium contained in half the fruit, according to the USDA. “ [ It ’ s ] much a condiment in my house. I serve it aboard salads, grain roll, and breakfast scrambles for a high-fiber boost of healthy fats, ” she says. Looking for comfortable healthy breakfast options ? Check out these 11 delicious ways to eat avocado goner :


Dried apricots

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farseeing live the energy-boosting and satiating trail mix raw material. Six dried apricots pack 430 magnesium of potassium, per the USDA, but you don ’ t need to wait to lace up your hiking boots to enjoy them. Try Nielsen ’ s protein-packed breakfast cookies and swap the raisins for a quarter-cup dry apricots .


White beans

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Whether you cook them up in chili, drop them in a soup, or serve them on the side, white beans are another of our favored foods high in potassium. One cup will get you 541 mg of the mineral, according to the USDA. “ White beans are my secret weapon for creamy dips, soups, and sauces. Simply puree with roast garlic, salt, sage, and chili flakes for a deviation from the common hummus, ” says Nielsen .



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If you want to reach for a goodly nosh, you could n’t do much better than childlike plain yogurt. In a standard eight-ounce service of low-fat obviously yogurt, expect to take in roughly 579 milligram of potassium according to the USDA. For a healthy and easy lunch or bite, try Nielsen ’ s savory yogurt recipe mix with beets and walnuts .


Tomato paste

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Pizza international relations and security network ’ triiodothyronine all that bad for you after all. A quarter cup of tomato paste packs 669 magnesium of potassium, according to the USDA. Nielsen says it ’ s the best way to boost spirit in vegan queso recipes or a great base for making your own low-sugar catsup. ( Learn precisely how to tone up and blast fat with the Women ‘s Health Guide to Strength Training ! )



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In your salad, on your hamburger, or in a delicious smoothie, there are a million ways to get spinach into your diet—and take advantage of its whopping 839 milligram of potassium per cooked cup, according to the USDA. “ I always have spinach on hand for a quick greens hike. I add a large handful to smoothies, scrambles, and pasta. My favorite quick meal is a can of white beans sautéed with garlic, spinach, and lots of olive oil, ” says Nielsen .



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Although sweet potatoes have quite the health halo ( and for good cause ), their white potato counterparts actually have more potassium per serving. Per the USDA, one medium baked potato has 941 magnesium of potassium—about 20 percentage of your daily value .


Black beans

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We love blacken beans for their protein and fiber ( and the way they make a burrito even more delicious ), but they ‘re besides a bang-up source of potassium. One cup of can black beans has 739 milligram of potassium, according to the USDA .


Acorn squash

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The winter squash has an impressive potassium count, with 896 mg of potassium per one cup of cook, cub pieces, according to the USDA. Roast a batch of it and eat it as a slope, top it on your salads or grain bowl, or puree it into a soup or sauce .


Swiss chard

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One cup of cook swiss chard has 961 magnesium of potassium, according to the USDA. Use it as a ersatz for kale or spinach and sauté it with garlic for a delectable side dish. Just do n’t go overboard on the veggie—while it has lots of nutritional benefits, it ‘s besides a high-oxalate food, meaning it can cause kidney stones in people who are prone to them .
Marissa Miller
Marissa Miller has spent a decade edit and report on women ’ s health issues from an intersectional lens with a focus on peer-reviewed nutrition, fitness trends, mental health, skin care, generative rights and beyond, and presently holds a security in plant-based nutrition from Cornell .
Jenna Birch
Jenna Birch is a Michigan-based mercenary health and life style journalist, covering topics ranging from general health and nutrition to beauty and psychology .
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