Have you ever wondered why your mom always told you to eat your bananas? Well, I’m about to let you in on a secret – it’s all about potassium!
This amazing nutrient is like a superhero for your body. It helps your muscles work, keeps your heart beating, and even helps you grow.
But here’s the cool part – bananas aren’t the only foods packed with potassium. I’ve got a list of 34+ awesome foods that are bursting with this super nutrient.
So, are you ready to discover some tasty ways to power up your body? Let’s dive in!
Fruits: Nature’s Candy with a Potassium Punch
1. Bananas: The Classic Potassium Powerhouse
You probably saw this coming, right? Bananas are the superstars of potassium-rich foods. I love grabbing one for a quick snack.
They’re sweet, easy to eat, and perfect for on-the-go. Plus, they’re great in smoothies or sliced on top of cereal.
Did you know that one medium banana has about 422 mg of potassium? That’s a lot of goodness in one yellow package!
| Nutrient | Amount per medium banana (118g) |
|---|---|
| Calories | 105 |
| Carbohydrates | 27g |
| Fiber | 3.1g |
| Sugar | 14.4g |
| Protein | 1.3g |
| Fat | 0.4g |
| Potassium | 422mg |
| Vitamin C | 10.3mg |
| Vitamin B6 | 0.4mg |
2. Oranges: Not Just for Vitamin C
I bet you thought oranges were all about vitamin C, right? Well, surprise! They’re also packing some serious potassium.
I love peeling one open for a juicy snack. The sweet-tart taste is so refreshing. And get this – one medium orange has about 237 mg of potassium. That’s pretty impressive for a little citrus fruit!
| Nutrient | Amount per medium orange (131g) |
|---|---|
| Calories | 62 |
| Carbohydrates | 15.4g |
| Fiber | 3.1g |
| Sugar | 12.2g |
| Protein | 1.2g |
| Fat | 0.2g |
| Potassium | 237mg |
| Vitamin C | 69.7mg |
| Folate | 39.3µg |
3. Cantaloupe: The Sweet Summer Treat
Have you ever tried cantaloupe? It’s this super sweet, orange melon that’s perfect for hot summer days.
I love cutting it into cubes for an easy snack. It’s juicy and refreshing, and guess what? It’s loaded with potassium too!
One cup of cantaloupe cubes gives you about 427 mg of potassium. That’s even more than a banana!
| Nutrient | Amount per cup of cantaloupe cubes (160g) |
|---|---|
| Calories | 54 |
| Carbohydrates | 13.1g |
| Fiber | 1.4g |
| Sugar | 12.6g |
| Protein | 1.3g |
| Fat | 0.3g |
| Potassium | 427mg |
| Vitamin A | 5986IU |
| Vitamin C | 59.1mg |
4. Apricots: Tiny Fruits with Big Benefits
Apricots might be small, but they’re mighty when it comes to potassium. These little orange fruits are sweet and tangy.
I love eating them fresh, but dried apricots are great too. They’re like nature’s candy!
Just two fresh apricots can give you about 181 mg of potassium. That’s a lot of goodness in a small package!
| Nutrient | Amount per 2 fresh apricots (70g) |
|---|---|
| Calories | 34 |
| Carbohydrates | 8.1g |
| Fiber | 1.4g |
| Sugar | 6.9g |
| Protein | 1g |
| Fat | 0.3g |
| Potassium | 181mg |
| Vitamin A | 1341IU |
| Vitamin C | 6.3mg |
5. Prunes: Not Just for Grandma Anymore
Okay, I know what you’re thinking. Prunes? Really? But hear me out! These dried plums are super sweet and chewy.
They’re like nature’s gummy bears, but way healthier. And they’re packed with potassium.
Just a half-cup of prunes gives you about 637 mg of potassium. That’s more than a banana and an orange combined!
| Nutrient | Amount per 1/2 cup of prunes (82g) |
|---|---|
| Calories | 204 |
| Carbohydrates | 54.2g |
| Fiber | 6.2g |
| Sugar | 32.9g |
| Protein | 2g |
| Fat | 0.3g |
| Potassium | 637mg |
| Iron | 0.8mg |
| Vitamin K | 52.1µg |
6. Kiwi: The Fuzzy Green Powerhouse
Have you ever tried a kiwi? They’re these cool, fuzzy green fruits with tiny black seeds inside. I love cutting them in half and scooping out the bright green flesh with a spoon.
They’re tangy and sweet, kind of like a mix between a strawberry and a banana. And guess what? They’re loaded with potassium too! One medium kiwi has about 215 mg of potassium.
| Nutrient | Amount per medium kiwi (69g) |
|---|---|
| Calories | 42 |
| Carbohydrates | 10.1g |
| Fiber | 2.1g |
| Sugar | 6.2g |
| Protein | 0.8g |
| Fat | 0.4g |
| Potassium | 215mg |
| Vitamin C | 64mg |
| Vitamin K | 27.8µg |
7. Avocado: The Creamy Green Machine
Avocados aren’t just for making guacamole! These creamy green fruits (yep, they’re actually fruits!) are packed with good fats and – you guessed it – potassium.
I love spreading them on toast or adding them to salads. Half an avocado gives you about 487 mg of potassium. That’s more than a banana!
| Nutrient | Amount per 1/2 avocado (100g) |
|---|---|
| Calories | 160 |
| Carbohydrates | 8.5g |
| Fiber | 6.7g |
| Sugar | 0.7g |
| Protein | 2g |
| Fat | 14.7g |
| Potassium | 487mg |
| Vitamin K | 21µg |
| Folate | 81µg |
Vegetables: Green Goodness and More
8. Spinach: Popeye’s Favorite for a Reason
Remember Popeye? He was onto something with his spinach obsession. This leafy green is a nutritional powerhouse.
I love adding it to salads or sneaking it into smoothies. It’s mild-tasting but packs a punch when it comes to nutrients. One cup of cooked spinach has a whopping 839 mg of potassium!
| Nutrient | Amount per 1 cup cooked spinach (180g) |
|---|---|
| Calories | 41 |
| Carbohydrates | 6.8g |
| Fiber | 4.3g |
| Sugar | 0.8g |
| Protein | 5.3g |
| Fat | 0.5g |
| Potassium | 839mg |
| Iron | 6.4mg |
| Vitamin A | 18866IU |
9. Broccoli: Little Green Trees of Health
Broccoli might look like tiny trees, but it’s actually a super veggie. I know some kids don’t like it, but there are so many yummy ways to eat it.
Try it roasted with a bit of olive oil and salt – it’s delicious! One cup of cooked broccoli gives you about 457 mg of potassium. That’s almost as much as a banana!
| Nutrient | Amount per 1 cup cooked broccoli (156g) |
|---|---|
| Calories | 55 |
| Carbohydrates | 11.2g |
| Fiber | 5.1g |
| Sugar | 2.2g |
| Protein | 3.7g |
| Fat | 0.6g |
| Potassium | 457mg |
| Vitamin C | 101.2mg |
| Vitamin K | 220µg |
10. Brussels Sprouts: Tiny Cabbages, Big Benefits
Brussels sprouts might look like mini cabbages, but they’re so much more. I know they have a bad rap, but trust me, when they’re cooked right, they’re amazing!
Try them roasted with a bit of honey – yum! One cup of cooked Brussels sprouts has about 495 mg of potassium. That’s more than a banana!
| Nutrient | Amount per 1 cup cooked Brussels sprouts (156g) |
|---|---|
| Calories | 56 |
| Carbohydrates | 11.1g |
| Fiber | 4.1g |
| Sugar | 2.7g |
| Protein | 4g |
| Fat | 0.8g |
| Potassium | 495mg |
| Vitamin C | 96.7mg |
| Vitamin K | 219µg |
11. Sweet Potatoes: Nature’s Candy Veggie
Sweet potatoes are like the dessert of vegetables. They’re naturally sweet and so versatile. I love them baked with a little cinnamon.
And guess what? They’re packed with potassium too! One medium baked sweet potato has about 542 mg of potassium. That’s way more than a banana!
| Nutrient | Amount per medium baked sweet potato (114g) |
|---|---|
| Calories | 103 |
| Carbohydrates | 23.6g |
| Fiber | 3.8g |
| Sugar | 7.4g |
| Protein | 2.3g |
| Fat | 0.2g |
| Potassium | 542mg |
| Vitamin A | 21907IU |
| Vitamin C | 22.3mg |
12. White Potatoes: The Versatile Veggie
White potatoes often get a bad rap, but they’re actually pretty good for you. They’re super versatile – you can bake them, mash them, or make fries. I love a good baked potato with some cheese and broccoli on top.
One medium baked potato with the skin on has about 926 mg of potassium. That’s more than twice as much as a banana!
| Nutrient | Amount per medium baked potato with skin (173g) |
|---|---|
| Calories | 161 |
| Carbohydrates | 36.6g |
| Fiber | 3.8g |
| Sugar | 2g |
| Protein | 4.3g |
| Fat | 0.2g |
| Potassium | 926mg |
| Vitamin C | 16.6mg |
| Vitamin B6 | 0.5mg |
13. Tomatoes: The Fruit That Acts Like a Veggie
Did you know tomatoes are actually a fruit? But we use them like vegetables in cooking. I love slicing them up for sandwiches or making homemade tomato sauce.
They’re tangy and delicious, and they’re also packed with potassium. One medium raw tomato has about 292 mg of potassium.
| Nutrient | Amount per medium raw tomato (123g) |
|---|---|
| Calories | 22 |
| Carbohydrates | 4.8g |
| Fiber | 1.5g |
| Sugar | 3.2g |
| Protein | 1.1g |
| Fat | 0.2g |
| Potassium | 292mg |
| Vitamin C | 15.6mg |
| Vitamin A | 1025IU |
14. Beet Greens: Don’t Toss Those Tops!
Have you ever eaten beet greens? Most people throw them away, but they’re actually super nutritious.
They’re the leafy tops of beets, and they taste a bit like spinach. I love sautéing them with a little garlic.
One cup of cooked beet greens has a whopping 1309 mg of potassium. That’s more than three bananas!
| Nutrient | Amount per 1 cup cooked beet greens (144g) |
|---|---|
| Calories | 39 |
| Carbohydrates | 8.5g |
| Fiber | 4.2g |
| Sugar | 0.3g |
| Protein | 3.7g |
| Fat | 0.2g |
| Potassium | 1309mg |
| Vitamin A | 11525IU |
| Vitamin C | 35.9mg |
15. Zucchini: The Summer Squash Surprise
Zucchini is this awesome summer squash that’s super versatile. You can grill it, bake it, or even make zucchini noodles! I love it in stir-fries or baked into zucchini bread.
It’s mild-tasting but packs a nutritional punch. One medium zucchini has about 512 mg of potassium. That’s more than a banana!
| Nutrient | Amount per medium zucchini (196g) |
|---|---|
| Calories | 33 |
| Carbohydrates | 6.1g |
| Fiber | 2g |
| Sugar | 4.9g |
| Protein | 2.4g |
| Fat | 0.6g |
| Potassium | 512mg |
| Vitamin C | 29.4mg |
| Vitamin B6 | 0.3mg |
Legumes: The Protein-Packed Potassium Providers
16. Lima Beans: Not Just in Succotash
Lima beans might not be the most popular bean, but they’re definitely worth trying. They’re creamy and slightly sweet. I love them in soups or mixed with corn in succotash.
And they’re packed with potassium! One cup of cooked lima beans has about 969 mg of potassium. That’s more than twice as much as a banana!
| Nutrient | Amount per 1 cup cooked lima beans (188g) |
|---|---|
| Calories | 216 |
| Carbohydrates | 39.3g |
| Fiber | 13.2g |
| Sugar | 3.3g |
| Protein | 14.7g |
| Fat | 0.7g |
| Potassium | 969mg |
| Iron | 4.5mg |
| Magnesium | 80.8mg |
17. White Beans: The Creamy Potassium Powerhouse
White beans are these creamy, mild-tasting beans that are great in all sorts of dishes. I love using them in soups or mashing them to make a dip.
They’re super versatile and packed with nutrients. One cup of cooked white beans has about 1004 mg of potassium. That’s more than twice as much as a banana!
| Nutrient | Amount per 1 cup cooked white beans (179g) |
|---|---|
| Calories | 249 |
| Carbohydrates | 44.8g |
| Fiber | 11.3g |
| Sugar | 0.5g |
| Protein | 17.4g |
| Fat | 0.6g |
| Potassium | 1004mg |
| Iron | 6.6mg |
| Magnesium | 113mg |
18. Kidney Beans: The Chili Champion
Kidney beans are these big, red beans that are a staple in chili. But they’re great in so many other dishes too! I love adding them to salads or making bean burgers with them.
They’re not just tasty – they’re packed with potassium. One cup of cooked kidney beans has about 713 mg of potassium. That’s way more than a banana!
| Nutrient | Amount per 1 cup cooked kidney beans (177g) |
|---|---|
| Calories | 225 |
| Carbohydrates | 40.4g |
| Fiber | 11.3g |
| Sugar | 0.9g |
| Protein | 15.3g |
| Fat | 0.9g |
| Potassium | 713mg |
| Iron | 5.2mg |
| Magnesium | 74mg |
19. Lentils: The Tiny Powerhouse
Lentils might be small, but they’re mighty when it comes to nutrition.
These little lens-shaped legumes come in different colors and cook up really quickly. I love making lentil soup or adding them to salads.
They’re packed with protein and fiber, and guess what? They’re also high in potassium! One cup of cooked lentils has about 731 mg of potassium.
| Nutrient | Amount per 1 cup cooked lentils (198g) |
|---|---|
| Calories | 230 |
| Carbohydrates | 39.9g |
| Fiber | 15.6g |
| Sugar | 3.6g |
| Protein | 17.9g |
| Fat | 0.8g |
| Potassium | 731mg |
| Iron | 6.6mg |
| Folate | 358µg |
20. Soybeans: The Plant-Based Protein Star
Soybeans are pretty amazing. They’re used to make all sorts of things like tofu, soy milk, and edamame. I love snacking on steamed edamame with a little salt.
Soybeans are packed with protein, and they’re also high in potassium. One cup of cooked soybeans has about 886 mg of potassium. That’s more than twice as much as a banana!
| Nutrient | Amount per 1 cup cooked soybeans (172g) |
|---|---|
| Calories | 298 |
| Carbohydrates | 17.1g |
| Fiber | 10.3g |
| Sugar | 7.3g |
| Protein | 28.6g |
| Fat | 15.4g |
| Potassium | 886mg |
| Iron | 8.8mg |
| Calcium | 175mg |
Meat and Fish: Protein-Packed Potassium Sources
21. Salmon: The Heart-Healthy Fish
Salmon is one of my favorite types of fish. It’s got this rich, slightly sweet flavor that’s just amazing.
Plus, it’s super good for you! It’s packed with omega-3 fatty acids, which are great for your heart.
And guess what? It’s also high in potassium. A 3-ounce serving of cooked salmon has about 326 mg of potassium.
| Nutrient | Amount per 3 oz cooked salmon (85g) |
|---|---|
| Calories | 175 |
| Protein | 18.8g |
| Fat | 10.5g |
| Saturated Fat | 2.1g |
| Omega-3 | 1.9g |
| Potassium | 326mg |
| Vitamin D | 447IU |
| Vitamin B12 | 2.6µg |
22. Halibut: The Lean, Mean Potassium Machine
Halibut might not be as famous as salmon, but it’s definitely worth trying. It’s a white fish with a mild, slightly sweet flavor.
I love grilling it with some lemon and herbs. It’s super lean, which means it’s low in fat but high in protein.
And it’s got a good amount of potassium too! A 3-ounce serving of cooked halibut has about 490 mg of potassium.
| Nutrient | Amount per 3 oz cooked halibut (85g) |
|---|---|
| Calories | 94 |
| Protein | 19g |
| Fat | 1.3g |
| Saturated Fat | 0.2g |
| Potassium | 490mg |
| Vitamin D | 196IU |
| Selenium | 47.2µg |
23. Tuna: The Affordable Potassium Powerhouse
Tuna is awesome because it’s so versatile and affordable. You can buy it fresh and grill it, or get canned tuna for quick and easy meals.
I love making tuna salad sandwiches for lunch. Tuna is high in protein and low in fat, and it’s also a good source of potassium. A 3-ounce serving of canned tuna has about 201 mg of potassium.
| Nutrient | Amount per 3 oz canned tuna in water (85g) |
|---|---|
| Calories | 73 |
| Protein | 16.5g |
| Fat | 0.8g |
| Saturated Fat | 0.2g |
| Potassium | 201mg |
| Vitamin D | 40IU |
| Selenium | 65.7µg |
24. Beef: Red Meat with a Potassium Punch
I know beef sometimes gets a bad rap, but when eaten in moderation, it can be part of a healthy diet.
It’s packed with protein and important nutrients like iron. And guess what? It’s also a good source of potassium.
A 3-ounce serving of cooked beef has about 270 mg of potassium. Just remember to choose lean cuts and watch your portion sizes!
| Nutrient | Amount per 3 oz cooked lean beef (85g) |
|---|---|
| Calories | 180 |
| Protein | 24g |
| Fat | 8g |
| Saturated Fat | 3g |
| Potassium | 270mg |
| Iron | 2.7mg |
| Vitamin B12 | 2.4µg |
Dairy: Creamy Sources of Potassium
25. Yogurt: The Probiotic Potassium Provider
Yogurt is one of my favorite snacks. It’s creamy, tangy, and so versatile. You can eat it plain, add some fruit, or use it in smoothies.
Plus, it’s packed with good bacteria that help your gut stay healthy. And guess what? It’s also a good source of potassium. One cup of plain, low-fat yogurt has about 573 mg of potassium.
| Nutrient | Amount per 1 cup plain low-fat yogurt (245g) |
|---|---|
| Calories | 154 |
| Protein | 12.9g |
| Carbohydrates | 17.2g |
| Fat | 3.8g |
| Potassium | 573mg |
| Calcium | 448mg |
| Vitamin B12 | 1.4µg |
26. Milk: Not Just for Strong Bones
We often think of milk as being good for our bones because of its calcium content. But did you know it’s also a good source of potassium?
I love drinking a cold glass of milk or using it in smoothies. One cup of low-fat milk has about 366 mg of potassium. That’s almost as much as a banana!
| Nutrient | Amount per 1 cup low-fat milk (244g) |
|---|---|
| Calories | 102 |
| Protein | 8.2g |
| Carbohydrates | 12.2g |
| Fat | 2.4g |
| Potassium | 366mg |
| Calcium | 305mg |
| Vitamin D | 127IU |
Nuts and Seeds: Crunchy Potassium Snacks
27. Almonds: The Nutty Nutritional Powerhouse
Almonds are one of my favorite snacks. They’re crunchy, slightly sweet, and so satisfying. Plus, they’re packed with nutrients. I love eating them plain, adding them to salads, or using almond butter on toast.
And guess what? They’re also a good source of potassium. A quarter-cup of almonds (about a handful) has about 208 mg of potassium.
| Nutrient | Amount per 1/4 cup almonds (35g) |
|---|---|
| Calories | 207 |
| Protein | 7.6g |
| Carbohydrates | 7.1g |
| Fiber | 4.1g |
| Fat | 18g |
| Potassium | 208mg |
| Magnesium | 89mg |
| Vitamin E | 7.4mg |
28. Pumpkin Seeds: The Halloween Treat That’s Good All Year
Pumpkin seeds aren’t just for Halloween! These little green seeds are packed with nutrients and have a delicious nutty flavor. I love roasting them with a little salt for a crunchy snack.
They’re high in protein and healthy fats, and they’re also a good source of potassium. A quarter-cup of pumpkin seeds has about 168 mg of potassium.
| Nutrient | Amount per 1/4 cup pumpkin seeds (30g) |
|---|---|
| Calories | 180 |
| Protein | 9g |
| Carbohydrates | 3g |
| Fiber | 2g |
| Fat | 14g |
| Potassium | 168mg |
| Magnesium | 156mg |
| Zinc | 2.1mg |
Grains: The Surprising Potassium Source
29. Quinoa: The Ancient Grain with Modern Benefits
Quinoa is this awesome grain that’s actually a seed. It’s been eaten for thousands of years in South America, but it’s become super popular all over the world recently.
I love using it instead of rice in stir-fries or adding it to salads.
It’s high in protein and fiber, and it’s also a good source of potassium. One cup of cooked quinoa has about 318 mg of potassium.
| Nutrient | Amount per 1 cup cooked quinoa (185g) |
|---|---|
| Calories | 222 |
| Protein | 8.1g |
| Carbohydrates | 39.4g |
| Fiber | 5.2g |
| Fat | 3.6g |
| Potassium | 318mg |
| Iron | 2.8mg |
| Magnesium | 118mg |
30. Brown Rice: The Wholesome Whole Grain
Hey there, rice lovers! Did you know that brown rice is actually way better for you than white rice?
It’s got this nutty flavor and chewy texture that I really like. Brown rice keeps the bran and germ layers, which is where all the good stuff is.
And guess what? It’s got a decent amount of potassium too! One cup of cooked brown rice has about 154 mg of potassium.
| Nutrient | Amount per 1 cup cooked brown rice (195g) |
|---|---|
| Calories | 216 |
| Protein | 5g |
| Carbohydrates | 45g |
| Fiber | 3.5g |
| Fat | 1.8g |
| Potassium | 154mg |
| Magnesium | 86mg |
| Selenium | 19.1µg |
31. Whole Wheat Bread: The Sandwich Staple
Who doesn’t love a good sandwich? When you’re making one, try using whole wheat bread instead of white. It’s got a richer flavor and it’s way better for you.
Whole wheat bread keeps all parts of the wheat kernel, so it’s packed with nutrients. Including potassium! Two slices of whole wheat bread have about 138 mg of potassium.
| Nutrient | Amount per 2 slices whole wheat bread (64g) |
|---|---|
| Calories | 160 |
| Protein | 8g |
| Carbohydrates | 30g |
| Fiber | 4g |
| Fat | 2g |
| Potassium | 138mg |
| Iron | 2mg |
| Folate | 14µg |
32. Oatmeal: The Hearty Breakfast Champion
I love starting my day with a warm bowl of oatmeal. It’s like a hug for your insides! Oatmeal is packed with fiber, which keeps you feeling full.
And it’s got a good amount of potassium too. One cup of cooked oatmeal has about 164 mg of potassium. Try topping it with some sliced banana for an extra potassium boost!
| Nutrient | Amount per 1 cup cooked oatmeal (234g) |
|---|---|
| Calories | 166 |
| Protein | 5.9g |
| Carbohydrates | 28.1g |
| Fiber | 4g |
| Fat | 3.6g |
| Potassium | 164mg |
| Magnesium | 63mg |
| Zinc | 2.3mg |
33. Buckwheat: The Gluten-Free Grain Alternative
Buckwheat might sound like wheat, but it’s actually not related at all! It’s a seed that we use like a grain, and it’s naturally gluten-free.
I love using buckwheat flour to make pancakes – they have this awesome nutty flavor.
Buckwheat is packed with nutrients, including potassium. One cup of cooked buckwheat groats has about 230 mg of potassium.
| Nutrient | Amount per 1 cup cooked buckwheat (168g) |
|---|---|
| Calories | 155 |
| Protein | 5.7g |
| Carbohydrates | 33.5g |
| Fiber | 4.5g |
| Fat | 1g |
| Potassium | 230mg |
| Magnesium | 86mg |
| Iron | 1.5mg |
34. Amaranth: The Tiny Grain with Big Benefits
Have you ever tried amaranth? It’s this tiny grain that was a staple food of the Aztecs.
It’s got a nutty flavor and a slightly crunchy texture. I love using it in porridge or adding it to soups for extra thickness.
Amaranth is packed with protein and it’s also high in potassium. One cup of cooked amaranth has about 332 mg of potassium. That’s almost as much as a banana!
| Nutrient | Amount per 1 cup cooked amaranth (246g) |
|---|---|
| Calories | 251 |
| Protein | 9.3g |
| Carbohydrates | 46g |
| Fiber | 5.2g |
| Fat | 3.9g |
| Potassium | 332mg |
| Iron | 5.2mg |
| Magnesium | 160mg |
Conclusion
Wow, we’ve covered a lot of ground! From fruits and veggies to meats and grains, there are so many delicious ways to get more potassium in your diet.
And remember, while potassium is important, it’s just one part of a healthy diet. Always aim for a balanced mix of fruits, vegetables, whole grains, lean proteins, and healthy fats.
If you have any questions about your diet or nutrition needs, it’s always a good idea to talk to a doctor or a registered dietitian.
