Healthy Eating Best Healthy Foods 8 Foods With More Potassium Than a Banana These potassium-rich foods might surprise you. By Lisa Valente, M.S., RD Lisa Valente, M.S., RD Lisa Valente is a registered dietitian and nutrition editor. She studied at the University of Vermont, where she completed her undergraduate studies in nutrition, food science and dietetics, and attended the dietetic internship program at Massachusetts General Hospital to become a registered dietitian. She went on to earn a master's degree in nutrition communication from the Friedman School of Nutrition Science and Policy at Tufts University. She was a nutrition editor at EatingWell for eight years. Prior to EatingWell, Lisa worked as a research dietitian at Griffin Hospital in Connecticut and also taught cooking and nutrition classes. She was a featured speaker at the Academy of Nutrition and Dietetics annual Food & Nutrition Conference & Expo (FNCE) in 2017. EatingWell's Editorial Guidelines Updated on June 25, 2022 Reviewed by Dietitian Novella Lui, RD, M.H.Sc. Reviewed by Dietitian Novella Lui, RD, M.H.Sc. Novella Lui is a registered dietitian and a nutrition and health writer. She is passionate about supporting others in building healthy relationships with food by sharing practical and easy-to-follow tips. Novella combines her interest in providing evidence-based nutrition and health education with food and culture through creating consumer-focused content for brands and publications. As a foodie and a globetrotter, she loves to seek new flavors and explore different cuisines. In her spare time, you can find her looking for hidden food gems and spending time outdoors hiking local trails. EatingWell's Editorial Guidelines 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. Potassium is found mainly in fruits and vegetables, helping 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 eight potassium-rich foods with more potassium per serving than a banana and flavorful recipes to enjoy them. Healthy Recipes for Potassium-Rich Foods 1. Salmon Salmon: 4 ounces = 15 percent daily value. The Dietary Guidelines for Americans recommends at least 8 ounces of fish per week for adults based on a 2,000-calorie diet. Plus, eating fish like salmon is known as a heart-healthy food because it is rich in omega-3s. The potassium in salmon also helps your heart, so there is even more reason to reach for this fish. Get More: Quick & Easy Salmon Recipes 2. Avocado 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 out that including avocados as part of the meal may promote satiety (aka the feeling of fullness) and reduce hunger. Other studies noted 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. Get More: Healthy Avocado Recipes 3. Yogurt 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 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. Healthy Winter Squash Recipes 5. Dried 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. Every half cup of dried apricots also delivers 5 grams of heart-healthy fiber. More recipes: Healthy Apricot Recipes 6. Baked Potato (with skin) 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 delicious and nutrient-packed vegetables, especially if you eat the skin. One medium potato has only 160 calories and delivers the minerals magnesium and phosphorus in addition to potassium. Healthy Baked Potato Recipes 7. White Beans 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. Try one of these recipes to up your intake: Ratatouille with White Beans & Polenta Kale & White Bean Potpie with Chive Biscuits Creamy Avocado & White Bean Wrap 8. Dark Leafy Greens 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. Healthy Recipes for Greens Was this page helpful? Thanks for your feedback! Tell us why! Other Submit