17 Foods With More Potassium Than A Banana

Potassium is a vital mineral that supports bone strength, muscle function, nerve regulation, and healthy blood pressure. Adults should aim for 2,600–3,400 mg of potassium daily, as recommended by the National Institute of Health.

While bananas are often touted as the go-to potassium source, one medium banana only offers about 450 mg — a moderate amount compared to other potassium-rich foods. Here’s a list of delicious alternatives that pack a stronger potassium punch.

Beet Greens

1 cup cooked = 1,309 mg potassium
Tender and flavorful, beet greens provide nearly three times more potassium than a banana. Instead of discarding them, slice the greens thinly and add to soups or stews.

Adzuki Beans

1 cup cooked = 1,224 mg potassium
Also known as red mung beans, adzuki beans are nutrient-dense, high in antioxidants, and popular in sweet and savory Asian dishes.

Swiss Chard

1 cup cooked = 961 mg potassium
With vibrant stems and lush leaves, Swiss chard offers a strong potassium boost. Sauté it with garlic or add to soups, and don’t forget to pickle the stems.

Yams

1 cup cooked = 911 mg potassium
True yams, common in Africa and Asia, are starchier than sweet potatoes. Their high potassium content makes them worth seeking out.

Acorn Squash

1 cup cooked = 896 mg potassium
Beautifully green with tender orange flesh, acorn squash offers a substantial potassium boost and is in peak season from September to December.

Spinach

1 cup cooked = 839 mg potassium
This leafy green powerhouse also provides protein, fiber, iron, calcium, and vitamin C. Add it to soups, omelets, or smoothies.

Jackfruit

1 cup = 739 mg potassium
Known for its meaty texture, jackfruit works well in savory dishes and its seeds are edible too. Canned jackfruit is perfect for quick meals.

Water Chestnuts

1 cup = 724 mg potassium
Crunchy and refreshing, water chestnuts enhance stir-fries, salads, and noodle dishes with both texture and nutrients.

Guava

1 cup = 688 mg potassium
This tropical fruit delivers a sweet, fragrant flavor and is rich in vitamin C. Its beautiful pink flesh makes it a visual and nutritional delight.

Plantains

1 cup cooked = 663 mg potassium
Cousins of bananas, plantains shine when fried or baked. They’re versatile and flavorful at any stage of ripeness.

Taro Root

1 cup cooked = 639 mg potassium
Used in chips, teas, and pastries, taro is a starchy root with a subtle sweetness and a strong potassium profile.

Nonfat & Low-Fat Yogurt

8 oz = 573–625 mg potassium
A convenient and creamy source of potassium, plain yogurts (especially nonfat) make an excellent snack or breakfast base.

Butternut Squash

1 cup cooked = 582 mg potassium
This naturally sweet squash doubles as a fruit and provides both fiber and potassium, especially when roasted to caramelized perfection.

Parsnips

1 cup cooked = 572 mg potassium
Sweet and earthy, parsnips resemble pale carrots and are delicious when roasted or mashed.

Sweet Potato

1 cup cooked = 572 mg potassium
Readily available and easy to cook, sweet potatoes offer fiber, vitamin A, and potassium in one nutrient-packed package.

Kiwi

1 cup = 560 mg potassium
These small fruits are rich in vitamin C and add a tangy, tropical touch to smoothies or fruit bowls.

Cantaloupe

1 cup = 474 mg potassium
Juicy and refreshing, cantaloupe is a hydrating summer fruit with more potassium than a banana and a sweet, mellow flavor.

Incorporating a variety of potassium-rich foods — from leafy greens to tropical fruits and starchy vegetables — can help meet your daily nutritional needs while keeping meals exciting and flavorful. Move beyond bananas, and enjoy the colorful array of foods nature provides for your health and vitality.

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