Potassium is a mineral your body can’t live without. It helps keep your heart beating, your muscles moving, and your brain and kidneys working properly. While bananas are often praised for their potassium content, they’re not actually the best source. In fact, many everyday foods offer even more of this important nutrient.
According to health experts, adults need between 2,600 and 3,400 milligrams of potassium daily. A medium banana gives you about 375 milligrams — just around 11% to 14% of your daily needs. Fortunately, there are plenty of other foods that can help you get even more potassium, many of which are tasty and easy to add to your meals.
Here are 20 foods that contain more potassium than a banana:
1. Swiss Chard
One cup of cooked Swiss chard delivers a powerful 961 milligrams of potassium. That’s over one-fourth of your daily requirement. It’s also loaded with vitamin K, important for bone health and blood clotting. But if you’re on blood thinners, talk to your doctor before adding too much to your diet.
2. Avocados
One whole avocado provides 945 milligrams of potassium. That’s more than double what you get from a banana! Avocados are also full of healthy fats that help protect your heart.
3. Soybeans
A cup of cooked soybeans brings 886 milligrams of potassium along with fiber, protein, and iron — making them a nutritional powerhouse for both meat-eaters and vegetarians.
4. Acorn Squash
This sweet, nutty vegetable contains 896 milligrams of potassium per cooked cup, along with vitamin A and fiber for gut and immune health.
5. Sweet Potatoes
One large baked sweet potato contains 855 milligrams of potassium. It’s also rich in vitamin A and fiber, which supports eye and digestive health.
6. Lentils
A cup of cooked lentils holds 731 milligrams of potassium. Lentils also offer a big dose of fiber and essential B vitamins, which help your body produce energy.
7. Dried Apricots
Half a cup of dried apricots provides 755 milligrams of potassium — and they make a great on-the-go snack. You’ll also get vitamin E, an antioxidant that protects your cells from damage.
8. Beet Greens
One cooked cup or two raw cups of beet greens provide around 580 milligrams of potassium. They’re also high in vitamin A, which is great for your skin and eyes.
9. Tomato Puree
Just half a cup of tomato puree gives you 550 milligrams of potassium, along with vitamins A, C, and E to support immunity and skin health.
10. Pumpkin
A cup of cooked mashed pumpkin offers 564 milligrams of potassium. It also contains vitamins A and E, which help protect your eyesight and immune system.
11. Yogurt
One cup of low-fat plain yogurt has 573 milligrams of potassium. It’s also a strong source of protein and bone-building nutrients like calcium and magnesium.
12. Raisins
Half a cup of raisins delivers 600 milligrams of potassium and includes iron and fiber. They’re a sweet, nutritious snack to satisfy cravings without processed sugar.
13. Black Beans
A cup of cooked black beans holds 611 milligrams of potassium, plus lots of fiber and important nutrients like folate and iron.
14. Coconut Milk
One cup of canned coconut milk has 497 milligrams of potassium. While rich in flavor, it’s also high in saturated fat, so enjoy in moderation.
15. Pomegranate Seeds
A cup of these bright red seeds contains 410 milligrams of potassium, along with vitamin C for a strong immune system.
16. Salmon
Three ounces of cooked salmon provide 429 milligrams of potassium, plus omega-3 fats and selenium — both crucial for heart and brain health.
17. Orange Juice
One cup of orange juice offers 457 milligrams of potassium and more than a full day’s worth of vitamin C. But keep in mind, juice has less fiber than whole fruit.
18. Milk
A cup of low-fat milk contains 391 milligrams of potassium. It also provides calcium, phosphorus, and other nutrients important for bone and thyroid health.
19. Spinach
Cooked spinach is packed with nutrients, including 839 milligrams of potassium per cup. It’s also a great source of folate, fiber, and vitamins A and E.
20. Salt Substitutes
Some salt substitutes are made with potassium salts and can offer anywhere from 440 to 2,800 milligrams of potassium per teaspoon. But be cautious — always consult your doctor before using these, especially if you have kidney issues or take medications that affect potassium levels.
Quick Recap
Bananas are a good source of potassium, but they’re far from the best. From leafy greens to beans and fish, there are many foods that can help you meet your daily potassium needs. Eating a variety of these foods can support your heart, muscles, and more — and keep your diet balanced and delicious.
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