When you think of potassium-rich foods, what’s the first thing that comes to mind? My guess is that it’s bananas.
It’s no lie that they pack in potassium, but did you know there are a lot of foods that are actually higher in potassium than a banana? Here’s a list of potassium rich foods to help you deliciously diversify your intake of this important mineral.
What is it?
First off, what exactly is potassium? It’s an essential mineral, meaning we need to take in sources of potassium through the diet to meet the body’s needs. Potassium is crucial for a number of functions within the body, including blood pressure regulation, muscle contractions, digestion, pH balance, nerve transmission, and kidney function.
The Adequate Intake (AI) for potassium for healthy adults is 4,700 mg per day, but this number can vary for individuals with certain conditions such as diabetes, kidney disease, or osteoporosis.
While some people fall short of their potassium requirement, regularly incorporating foods from this list will ensure you are meeting your goals.
The humble potato often doesn’t get as much nutrition attention as it deserves. One medium potato delivers 610 mg of potassium, or roughly 17% of the daily value (DV). That’s about 40% more potassium than you’ll find in a banana, which only contains 422 mg, or 9% DV.
In addition to potassium, 1 medium potato provides 5 grams of fiber, 4 grams of protein, vitamin C and magnesium. This Warm Potato, Leek, and Lentil Salad with Citrus & Herbs is a delicious way to get in more potassium, and give the potato the recognition it deserves.
While bananas might be the first fruit to come to mind, watermelon actually reigns supreme when it comes to potassium. In just 2 wedges, or about 1/8th of a melon, you’ll get 640 mg of potassium, or about 14% DV.
Watermelon is also a great source of vitamin C, vitamin A, and the antioxidant lycopene. Upgrade your usual fruit salad with this Grilled Peach and Watermelon Salad to pack in more potassium with each bite.
Leafy greens are one of the most nutrient-dense vegetables you can eat, and potassium is not excluded. A 3 cup serving of fresh spinach, or 1 cup cooked, contains 558 mg, or 12% DV of potassium. That’s a little over 25% more than you’ll find in a banana.
Spinach is also a good source of fiber, antioxidants, vitamin A, and vitamin C. Reap the benefits of this powerhouse vegetable first thing in the morning with these Baked Eggs with Brussels Sprouts, Spinach, and Leeks.
Another food that BEETS out the banana in potassium is this vibrant root veggie. One cup of beets contains 518 mg of potassium, or 11% DV. Each serving also provides a healthy dose of folate, fiber, and betalains, powerful antioxidants that give red beets their colorful hue.
Add an earthy and potassium-rich spin to your average yogurt with this Savory Beet and Cucumber Yogurt Parfait for a quick and easy breakfast or snack.
Known for their creamy texture and cult following, avocados can also add potassium to their list of benefits. One half of an avocado provides 487 mg or 12% DV of potassium, on top of fiber, healthy fats, and protein.
Add these Mini Tacos with Avocado, Hummus and Lime to your next Taco Night spread for a fun and utensil-free appetizer.
Which of these potassium-rich foods surprised you the most?