An essential mineral and electrolyte for your body, potassium supports healthy nerve and muscle function, helps maintain normal blood pressure, and transports nutrients into your cells.

The adequate intake (AI) of potassium for healthy individuals is 4, 700 mg. Unfortunately, most people don’t get enough of it.

Bananas are well known for having high potassium content; in fact, a medium-sized banana holds 9% of the adequate intake or 422 mg of potassium.

But take note that bananas are not the only highest potassium foods. Here we give you 17 foods that hold more potassium than a banana.

1. Watermelon

A large, delicious fruit, watermelon has a high water content.

Two wedges of watermelon hold 640 grams of potassium, which is < 14% of the adequate intake, 172 calories, 0.8 grams of fat, 44 grams of carbohydrates, 2.2 grams of fiber, and 3.4 grams of protein.

What’s more, watermelon is an excellent source of magnesium, vitamin A, and vitamin C.

2. Coconut water

A fantastic, hydrating drink, coconut water is a great natural alternative to sports drinks. Its natural sugars help replenish lost glycogen stores after exercise or provide energy during exercise.

What’s more, it provides key electrolytes that help draw water into your cells.

A one-cup coconut water (240 ml) holds 600 mg of potassium, which is ~ 13% of the adequate intake. Plus, it provides significant amounts of manganese, magnesium, sodium, and calcium.

Coconut water is available online. This is great when served chilled with ice after exercise.

3. White beans

The term white beans may refer to lima beans, great northern beans, cannellini (white kidney) beans, or navy (pea) beans.

Although bananas are rich in potassium, a 179-gram white beans offers twice as much potassium as a single banana.

A single cup of cooked white beans contains a whopping 829 mg of potassium, which is 18% of the adequate intake. It also holds 28–61% of the reference daily intake (RDI) for various B vitamins.

What’s more, white beans are an excellent source of plant-based protein and iron. They are also very filling with 19 grams of fiber for every 179 grams.

They are unbelievably versatile and can be easily incorporated into your diet, e.g., an ingredient for stews or salads.

White beans are also available online.

4. Black beans

Also called turtle beans, black beans are a staple food in South and Central America and are often used in soups and burritos.

They are also an excellent source of potassium. A 172-gram black beans carries 611 mg of potassium, which is 13% of the adequate intake.

However, not all of that potassium can be used, as black beans also contain phytates, which lessen your body’s absorption of minerals.

We don’t know how much these phytates affect the body’s absorption of minerals, but soaking dried beans overnight—if you are using dried beans—can help reduce the number of phytates.

Like other potassium foods, black beans are also available online.

5. Edamame

Traditionally eaten in Japan, edamame are immature soybeans served in the pod.

They also provide a larger amount of potassium than a banana. In fact, a 155-gram edamame holds 676 mg, which is just over 14% of the adequate intake.

The same amount of serving holds 121% of the RDI for folate.

Edamame are packed with several other nutrients. What’s more, they are an excellent source of manganese, magnesium, and vitamin K.

6. Avocados

Avocados are amazingly popular and trendy.

They are rich in healthy fats and an excellent source of folate and vitamin K. A 100-gram avocado carries 487 mg of potassium, which is 10% of the adequate intake. A whole avocado provides 20% of your daily potassium needs at once.

With that, avocados may be beneficial for people with high blood pressure, who need to reduce their salt (sodium) and increase their potassium intake.

Research has confirmed the benefits of potassium in lowering blood pressure.

Like most fruits, avocados are low in sodium. In fact, a half avocado holds only 0.5% of your RDI of sodium.

7. Sweet potatoes

Often used as an alternative to potatoes, sweet potatoes are especially nutritious. They can be a great support for your potassium intake. A medium-sized sweet potato holds 541 mg of potassium, which is 12% of your adequate intake.

Sweet potatoes carry a small amount of protein. They are also low in fat and a good source of fiber and complex carbohydrates. What’s more, they are a great source of vitamin A, providing 400% of your RDI for every one sweet potato.

They are especially great when paired with good protein sources, including dark greens, colored vegetables, beans, or meat and a little fat for a filling, well-balanced meal.

8. Butternut squash

A sweet-tasting winter squash, butternut squash is technically a fruit, but typically cooked and consumed like a root vegetable.

A 205-gram butternut squash holds 582 mg of potassium, which is over 12% of the adequate intake.

What’s more, it also is an excellent source of vitamin A and vitamin C with smaller amounts of vitamin E, B vitamins, and magnesium.

This food can be boiled, roasted, steamed, or chopped up for use in hearty soups.

9. Dried apricots

Made from dehydrated fresh apricots, dried apricots have a long shelf life. They are also usually pitted.

Six dried apricots carry 488 mg of potassium, or over 10% of your adequate intake. What’s more, these fruits also provide significant amounts of vitamin A, vitamin E, and fiber.

They make a healthy snack on hikes or camping trips and are lovely mixed into muesli.

Dried apricots are also available online.

10. Swiss chard

Also called silverbeet or simply chard, Swiss chard is a leafy green vegetable that is highly nutritious.

A 178-gram (1 cup) cooked chard holds 961 mg of potassium, which is 20% of the adequate intake. It amazingly provides more than double the potassium in a banana.

The same amount of serving also holds 214% of the RDI for vitamin A and a whopping 716% of the RDI for vitamin K.

What’s more, Swiss chard is also low in calories and a good fiber source.

Although sometimes overlooked in favor of other leafy greens, Swiss chard is a delicious base for salads. It can also be simply steamed or sautéed with a little oil.

11. Beets

Also called beetroot, beets are often added to salads, boiled, or pickled.

This deep-purple vegetable is also an excellent source of potassium, providing 518 mg, or 11% of the adequate intake, for every cup of boiled beets, which is around 170 grams.

If you want to increase your potassium intake to help manage or prevent high blood pressure, beets are an excellent choice.

Beets also contain nitrates, which have been shown to improve blood vessel function and overall heart health when converted into nitric oxide.

Plus, this root veggie is an excellent source of folate, providing 34% of the RDI per cup (170 grams).

12. Potatoes

A starchy, delicious root vegetable, potatoes remain a staple food in many countries in the world.

A single potato weighing 136 grams can provide 515 mg of potassium, or 11% of the adequate intake.

Potatoes have been reported to be the best dietary source of potassium. A small baked potato can provide a whopping 738 mg of potassium, which is nearly 16% of the adequate intake.

However, take note that their potassium content may vary depending on the soil wherein they’re grown.

Potatoes may be a key contributor to potassium intake in most people’s diets, as they are eaten daily in many different countries.

13. Spinach

One of the most nutrient-dense vegetables on the planet, spinach is packed with several nutrients.

A single cup (156 grams) of frozen spinach contains 29% of your RDI for magnesium, 57% for folate, 366% for vitamin A, and a whopping 725% for vitamin K.

It’s also a great source of potassium: the same amount of serving of frozen spinach can provide 540 mg, or roughly 12% of the adequate intake.

Similarly, a 100-gram raw spinach can provide 558% mg of potassium, which is around 12% of the adequate intake.

14. Tomato paste

Made from peeled, deseeded, and cooked tomatoes, tomato paste adds fantastic flavor to all tomato-based sauces and dishes.

This concentrated condiment is also available for purchase online.

About 50 grams of tomato paste holds 486 mg of potassium, or over 10% of the adequate intake.

What’s more, it also provides good amounts of vitamin C and lycopene, which is a beneficial plant compound.

It’s important that you choose the tomato paste with the fewest ingredients and avoid those that have added sugars, preservatives, and additives.

15. Pomegranate

An extremely healthy, multi-seeded fruit, pomegranate is a fantastic source of potassium as well. In fact, a single fruit can provide 666 mg, which is just over 14% of the adequate intake.

What’s more, this fruit is loaded with vitamin C and vitamin K, as well as folate. It also has a higher protein content compared to most fruits, with 4.7 grams per fruit.

However, it also provides more calories than most fruits with a significant amount of natural sugars.

Good thing it also holds 11 grams of fiber, which can help slow digestion and make you feel full faster and longer.

16. Parsnips

A white root vegetable, parsnips is similar to carrots. It provides good amounts of folate and vitamin C.

A single cup (156 grams) serving of parsnips holds 572 mg of potassium, or 12% of the RDI. Moreover, it contains soluble fiber, which may aid in reducing cholesterol levels.

17. Oranges

Oranges are rich in not only vitamin C, but also potassium. In fact, a single cup of orange juice holds 11% of the RDI.

What’s more, this fruit is also packed with antioxidants, folate, thiamine, and vitamin A.

Potassium benefits

You might also wonder what is potassium good for. Here are some of the benefits it provides.

It helps decrease blood pressure. A potassium-rich diet helps the body remove excess sodium, thereby lowering blood pressure.

It may help prevent osteoporosis. A potassium-rich diet has been shown in several studies to reduce the amount of calcium the body loses through urine, thereby helping prevent osteoporosis.

It may help prevent kidney stones. Potassium citrate has been found to lower the levels of calcium, which is a common mineral found in kidney stones, in urine.

It may help reduce water retention. Studies suggest that a high potassium intake increases urine production and reduces sodium levels, reducing water retention.

Too little or too much potassium

A low potassium intake can rarely cause a potassium deficiency; however, when the body loses too much potassium, deficiencies mostly happen. A person may experience chronic diarrhea, chronic vomiting, or other situations where you lost a lot of water.

Although getting too much potassium is very uncommon, it can happen when you take a lot of potassium supplements. No strong evidence has shown that healthy adults can get potassium more than the adequate intake from foods alone.

Excess blood potassium can happen in people with chronic kidney disease or poor kidney function, as it occurs when the body could hardly eliminate the mineral through urine.

Moreover, people who are taking blood pressure medications, those who have chronic kidney disease, and elderly people may need to limit their potassium intake.

Taking too many potassium supplements has been found to be potentially dangerous. It is therefore important that you get enough—not too little or too many—potassium daily for optimal health.

Conclusion

There are several other excellent sources of potassium aside from banana. These include beets, sweet potatoes, white beans, spinach, and many more.

Potassium offers several benefits, including improved water retention and blood pressure levels. The key to getting adequate intake of potassium is to eat plant-based foods each day. You can aim to incorporate the above 17 potassium laden foods into your diet to help boost your intake.