DronG/iStock/GettyImages If you always watched the Rick Moranis three-quel Honey, We Shrunk Ourselves, you probably know that bananas are a good source of potassium. ( Recap : One of the kids passes out and he needs potassium, and Moranis ‘ son pipes up, “ potassium, potassium, bananas have potassium ! ” )
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But while the yellow fruit is often thought of as the chief beginning of the mineral, there are actually batch of foods with more potassium than bananas .
ad potassium is a crucial mineral needed to support kidney and affection health a well as muscle and heart affair, according to the National Institutes of Health ( NIH ). The mineral is an electrolyte and works with sodium ( another electrolyte ) to keep fluid levels balanced, according to the University of Michigan .
How a lot potassium Do You Need ? While the NIH recommends a casual potassium inhalation of 3,400 milligrams and 2,600 milligrams for adults assigned male and female at birth, respectively, the FDA calculates its daily Value ( DV ) percentages based on eating 4,700 milligrams of potassium per day. So how much potassium do you truly need ?
“ Aiming for 3,400 to 4,700 milligrams per day is by and large regarded as condom and is recommended to decrease the hazard of developing chronic diseases where the risk may be modifiable with adequate amounts of dietary potassium [ such as senior high school blood pressure ], ” says Maya Feller, RD, CDN .
Below, find a list of foods high in potassium to add to your shopping handcart. eminence that the DVs cited below are based on eating 4,700 milligrams of potassium per day .
1. Beet Greens: 1,309 mg, 28% Daily Value (DV)
Beet greens, aka leaves from the beet plant, are an excellent generator of potassium.
bhofack2/iStock/GettyImages Rich in a server of nutrients including vitamin bc, iron and vitamin C, leafy greens are powerhouses. They ‘re besides great sources of potassium, with beet greens taking the lead, providing 28 percentage of the Daily Value ( DV ) per 1 cup .
2. Salmon: 1,067 mg, 23% DV
not alone is salmon an excellent reservoir of thin protein ( 43 grams per 6 ounces ) and heart-healthy omega-3 fatty acid fatso acids, but it ‘s besides one of the best low-carb foods high in potassium .
A 6-ounce serve of fudge wild-caught pink-orange offers 23 percentage of the DV and 6 ounces of cook farmed salmon has 14 percentage of the DV for potassium. Wild-caught salmon has less saturated fatten than farm salmon, but both are healthy options .
3. Cannellini Beans: 1,004 mg, 21% DV
In general, beans pack a punch when it comes to plant-based nutrition, but cannellini beans ( besides known as white kidney beans ) provide the highest sum of potassium in the bean family — 21 percentage of the DV per 1 cup cooked .
ad Using beans as a base for your fudge is a good way to bump up your nutrition, and they go great with any kind of vegetable or kernel. Try them in these high-protein canned bean recipes .
4. Avocados: 975 mg, 21% DV
Everyone ‘s favored fatty fruit — yes, avocados are fruit ! — packs good-for-you unsaturated fats, vitamin E, fiber and vitamin C and merely happens to be one of the best keto foods high in potassium. One whole avocado provides 21 percentage of the DV for the alimentary. Avocados are filling and versatile, making them great for breakfast, lunch and dinner. Try them in these avocado recipes that are n’t goner or guac .
5. Lima Beans: 969 mg, 21% DV
Pop lima beans into your following stew, chili or soup for a dependable dose of potassium, protein and fiber.
YelenaYemchuk/iStock/GettyImages All beans are high in potassium, but lima beans ( besides referred to as butterbeans ) top the charts. One cup of cook lima beans has 21 percentage of your potassium DV, 23 percentage DV for iron, about 12 grams of plant-based protein and about 9 grams of satiating roughage. Plus, they have a balmy taste and work beautifully in a variety show of dishes .
6. Swiss Chard: 960 mg, 20% DV
Another leafy k to add to your potassium list is swiss chard. Like its beet greens friend, swiss chard is a capital low-carb food high in potassium — 1 cup cooked has 20 percentage of the DV — and is a good informant of non-heme ( plant-based ) iron and vitamin C. Swiss chard sautés well, making it a democratic stir-fry ingredient .
7. Potatoes: 925 mg, 20% DV
Potatoes tend to get a bad rap because of people ‘s fear of carbohydrates. But potatoes — yes, even white ones — are one of the best vegan foods gamey in potassium and provide a host of nutrients. Baked potatoes with their skin contain 20 percentage of the DV for potassium ( per medium cooked potato ) a well as satiating fiber .
Prefer them mashed ? Per cup, there are 692.1 milligrams of potassium in chat up potatoes — that ‘s 15 percentage of your DV. Get cooking with these easy potato recipes under 300 calories .
8. Acorn Squash: 896 mg, 19% DV
Drizzle potassium-rich acorn squash with maple syrup and add a dart of cinnamon for a delightful side smasher.
bhofack2/iStock/GettyImages Thanks to its bright orange discolor, acorn squash ( and its other squash relatives ) is high in free-radical-fighting antioxidants, according to Harvard Health Publishing. One cup of cook acorn squash provides 19 percentage of the DV for potassium and 36 percentage of the DV for roughage .
9. Pinto Beans: 745.6 mg, 16% DV
Add them to soups, salads, chili and even sandwiches for a protein, fiber and potassium boost. barely 1 cup of cooked pinto beans provides 16 percentage of your potassium DV .
10. Lentils: 730 mg, 16% DV
alike to beans, lentils are high in plant-based protein, iron and potassium — 1 cup of cooked lentils offers 16 percentage of your DV of the mineral. Thanks to their versatility, lentils make a hearty base to any meal, whether it ‘s vegetarian or with kernel .
Lentils come in a variety show of colors, including k, black, red and chicken, all of which provide slenderly unlike amounts of nutrients. Try them in these high-protein lentil recipes .
11. Tilapia: 646 mg, 14% DV
Tilapia is a mild-tasting white fish that contains a good dose of satiating protein. What ‘s more, a 6-ounce cook helping contains 14 percentage of the DV for potassium. While tilapia does contain some omega-3 fatty acid fatty acids, other fish, such as pink-orange, are higher in healthy fats, according to Harvard Health Publishing .
12. Coconut Water: 600 mg, 13% DV
Coconut body of water is having a moment, and for beneficial cause : It ‘s a great informant of electrolytes, including potassium, making it a go-to for hydration. One cup of coconut water contains 13 percentage of the DV of the mineral, deeming it a top drink eminent in potassium. But unlike good ol ‘ H2O, coconut water does contain calories ( 46 per cup ) .
13. White Button Mushrooms: 555 mg, 12% DV
modest but mighty, these mushrooms provide fiber, iron and potassium, adenine well as a satisfy umami flavor when cooked. A cup of cook egg white clitoris mushrooms offers 12 percentage of the DV for potassium. Mushrooms can easily add nutrition to omelets, stir-fries and pasta dishes. White button mushrooms even provide some vitamin D — 2 percentage of the DV per cup — equally well as 15 percentage of the DV for iron .
14. Kiwi: 561 mg, 12% DV
Kiwi fruit has 185 percentage of the DV for vitamin C.
Photo by Cathy Scola/Moment/GettyImages Kiwi, the bantam sweetly fruit that hails from New Zealand, is packed with nutrition, including fiber and vitamin C ( 185 percentage of the DV ! ). A cup of new zealander besides provides 12 percentage of the DV for potassium while one fruit contains 5 percentage of the DV.
15. Tomatoes: 523 mg, 11% DV
Bright bolshevik thanks to lycopene, a knock-down antioxidant, tomatoes are packed with nutrients, including vitamin C, iron and potassium. One cup of cook tomatoes contains 11 percentage of the DV for potassium. Cooked tomatoes contain a bite more potassium than ripe tomatoes, but both will add semblance and nutrition to your plate .
Lycopene found in tomatoes is linked to a lower gamble of stroke, according to an October 2012 study in Neurology of more than 1,000 men .
16. Orange Juice: 496 mg, 11% DV
Your good morning field glass of OJ provides the boodle you need to kick start your day, plus vitamin C and other antioxidants to help support a healthy immune system. Orange juice, a thoroughly source of calcium, is besides frequently fortified with vitamin D, and the combination makes OJ good for bone health, according to an October 2014 paper in the Journal of Medicinal Food .
An 8-ounce looking glass of orange juice provides 11 percentage of the DV for potassium. Orange juice is gamey in carbohydrate ( it is a fruit juice, after all ) with about 21 grams per cup, so it ‘s authoritative to enjoy it in moderation .
17. Bananas: 487 mg, 10% DV
Although many of us already know bananas have potassium, the fruit is besides a commodity source of fiber and vitamin C. One large banana offers 10 percentage of the DV for potassium. Bananas are perfect granola and oatmeal toppers, taste great on their own and can serve as the main ingredient for many a muffin and bread recipe. Pair one with peanut butter for the ultimate balance bite or try them in these creative banana recipes .
18. Cantaloupe Melon: 473 mg, 10% DV
bite on potassium-packed cantaloup on its own or add it to a fruit salad.
OcsanaDen/iStock/GettyImages Sweet and packed with nutriment, cantaloup melon makes for the arrant fruit salad ingredient. A suffice contains 72 percentage of your daily recommended inhalation for vitamin C, plus it offers character, a bite of protein and potassium. specifically, 1 cup provides 10 percentage of the DV for the mineral, deeming it a top vegan food high in potassium .
19. Yogurt: 379 mg, 8% DV
indeed long as you do n’t choose varieties loaded with add sugar, yogurt is a goodly bite. Certain yogurts are a big beginning of probiotics, aka good-for-you bacteria that can help promote overall health, including gut and immune health, according to the National Center for Complementary and Integrated Health .
Yogurt besides provides fatty, calcium, protein and potassium, making it bone- and muscle-friendly. A 1-cup serve of yogurt provides 8 percentage of the DV for potassium .
20. Milk: 322 mg, 7% DV
unharmed milk is a alimentary powerhouse : It ‘s high in fatten, protein and calcium and is frequently fortified with vitamin D. Milk is besides a good source of potassium across all varieties ( solid milk, reduced-fat, low-fat and skim over ). An 8-ounce glass has 7 percentage of the DV .
21. Sunflower Seeds: 241 mg, 5% DV
Nuts and seeds add flavor, fat, plant-based protein and antioxidants to snacks and salads. And because they ‘re high in healthy fats, a little serve goes a long way in helping you feel fuller for longer. An ounce of sunflower seeds provides 5 percentage of the DV for potassium. Sunflower seeds besides contain fiber and are excellent sources of antioxidants vitamin E and selenium .
22. Raisins: 319.9 mg, 7% DV
Dried fruit like raisins makes for a dulcet, fiber-rich addition to yogurt bowl, cereal and tied some savory kernel dishes. Plus, raisins are high in potassium, offering 7 percentage of your DV in merely one 1.5-ounce box .
23. Prunes: 308.3 mg, 7% DV
Like raisins, prunes are besides high in potassium, giving you 7 percentage of the DV per 1.5-ounce serve. The notoriously effective fruit for constipation contains the lifelike sugar alcohol sorbitol, which has a laxative effect, per Tufts University. It besides has a solid sum of fiber : 3.2 grams per service .
24. Strawberries: 254 mg, 5% DV
When it comes to potassium in strawberries vs. bananas, the yellow yield takes the coat.
xamtiw/iStock/GettyImages The fat fruit is packed with antioxidants, fiber and even potassium : 1 cup sliced has 5 percentage of your DV of the mineral. Besides snacking on the yield, try it in these healthy strawberry breakfast recipes .
Check out the chart below that breaks down the top 10 foods high gear in potassium by serving size and potassium message .
acme 10 Foods That Contain the Most Potassium
|food||Serving size||potassium content|
|Beet Greens||1 cup bare-assed||1,309 milligram, 28 % DV|
|salmon||6 oz. cooked||1,067 magnesium, 23 % DV|
|Cannellini Beans||1 cup cooked||1,004 milligram, 21 % DV|
|Avocados||1 hale fruit||975 magnesium, 21 % DV|
|Lima Beans||1 cup cooked||969 milligram, 21 % DV|
|swiss Chard||1 cup cooked||960 magnesium, 20 % DV|
|Potatoes||1 medium cooked potato||925 milligram, 20 % DV|
|Acorn Squash||1 cup cooked||896 milligram, 19 % DV|
|Pinto Beans||1 cup cooked||745.6 milligram, 16 % DV|
|Lentils||1 cup cooked||730 milligram, 16 % DV|