Think bananas are your best potassium source? Think again—these 20 foods have even more potassium, and might already be in your kitchen. Packed with flavor, ease of use, and real nutritional value, these foods offer a smart, health-savvy alternative to bananas.
Whether you’re looking to support your muscles, nerves, or heart, these potassium-rich options will surprise and delight you. From creamy avocados to hearty white beans, this list is your guide to delicious and nutritious choices that outshine the banana.
Enter a world of taste and health benefits with these potassium powerhouses. Boost your diet and discover new favorites with this fresh and engaging selection of foods.
1. Sweet Potatoes (~540mg Per Medium)
Roasted until tender, these naturally sweet tubers offer a soft, buttery texture that melts in your mouth. Their vibrant orange flesh is packed with vitamins and potassium, perfect for supporting muscle function.
Mash them with a dash of cinnamon for a cozy side dish, or slice and roast with olive oil for a nutritious snack. A drizzle of honey enhances their natural sweetness without extra guilt.
2. Spinach (Cooked) (~840mg Per Cup)
Dark, leafy spinach transforms into a silky, nutrient-rich side when lightly sautéed. This ancient green has been a favorite for its robust flavor and high potassium content, ideal for heart and nerve health.
Add a squeeze of lemon and a sprinkle of garlic to elevate its taste. Use it in soups, pastas, or as a base for a vibrant salad that’s both healthy and delicious.
3. Avocados (~975mg Per Avocado)
Creamy and indulgent, avocados offer a rich source of potassium along with healthy fats. Their smooth texture and subtle, buttery flavor make them a versatile superstar in the kitchen.
Slice them over toast or mash into a refreshing guacamole. The versatility of avocado allows it to shine in salads, sandwiches, or even blended into smoothies.
4. White Beans (~1,000mg Per Cup)
These humble legumes pack a potent dose of potassium and fiber in every bite. Their creamy, soft texture makes them perfect for blending into dips or tossing in hearty soups.
Mash them into a spread for toast or blend with garlic and lemon for a flavorful dip. White beans are a true pantry champion, combining nutrition with satisfying, mild flavor.
5. Beet Greens (Cooked) (~1,300mg Per Cup)
Often overlooked, beet greens are a leafy powerhouse of potassium and vitamins. When sautéed with garlic and olive oil, they develop a slightly bitter, earthy taste balanced by a tender texture.
They transform into a side dish that is both vibrant and nutritious. Don’t toss these greens—sauté them lightly and serve as a bold, health-packed alternative to more common greens.
6. Yogurt (Plain, Nonfat) (~575mg per cup)
This cool, creamy staple has a tang that brightens your breakfast while delivering a healthy punch of potassium. Enjoy it on its own or mix in fresh berries for extra flavor and fiber.
Its smooth consistency makes it an ideal base for parfaits or smoothies. Look for nonfat Greek yogurt for an extra boost of protein with every satisfying bite.
7. Potatoes (With Skin) (~925mg Per Medium Baked Potato)
Baked potatoes with the skin on offer a substantial, starchy boost of potassium and fiber. The skin provides an extra crunch and is loaded with nutrients often overlooked when peeled.
Top with a sprinkle of salt and a dab of low-fat sour cream for a comforting, hearty side. Their versatility makes them a go-to ingredient for both main dishes and sides.
8. Edamame (Cooked) (~675mg Per Cup)
These young soybeans offer a delightful pop and a slightly nutty flavor with every bite. Edamame is a protein-packed snack that’s also rich in potassium, ideal for an energizing treat.
Enjoy them steamed and sprinkled with sea salt or toss into salads for a crunchy texture. They’re a fun, simple way to boost your nutrient intake without any fuss.
9. Lentils (Cooked) (~730mg Per Cup)
Hearty and satisfying, lentils provide a rich source of plant-based protein and potassium. Their soft, slightly nutty texture makes them perfect for stews, soups, or salads.
Simmer lentils with aromatic herbs and spices for a comforting dish that fuels your day. Their adaptability in recipes makes them a timeless pantry staple for nutritious meals.
10. Butternut Squash (~580mg Per Cup)
This slightly sweet squash becomes wonderfully tender when roasted, with a delicate, velvety texture that melts in your mouth. It’s a versatile ingredient celebrated for its natural flavor and nutritional punch.
Roast it with a drizzle of olive oil and a pinch of salt, or blend into a comforting soup. Its vibrant orange color and subtle sweetness make it a delightful addition to any meal.
11. Tomato Paste (~665mg Per ¼ Cup)
A concentrated burst of flavor, tomato paste packs a punch of potassium and lycopene in a little package. Its thick, rich consistency enhances sauces, soups, and stews with deep, savory notes.
Use it to build robust flavors in your favorite dishes or to add a rich, tangy base to homemade ketchup. A small amount goes a long way in transforming your meals with its vibrant, concentrated taste.
12. Swiss Chard (Cooked) (~960mg Per Cup)
Dark and leafy Swiss chard turns silky when sautéed, offering a slightly bitter edge that complements its robust potassium content. Its vibrant stems and leaves make for a visually stunning, nutrient-rich side.
Drizzle with olive oil and a squeeze of lemon for a refreshing, tangy finish. This super green not only fuels your body but also elevates your plate with its striking color and texture.
13. Clams (Canned) (~535mg Per 3oz)
Canned clams bring the taste of the ocean into your pantry with a briny, tender texture. They’re a compact source of protein, calcium, and potassium, cherished in coastal cuisines for their distinctive flavor.
Use them in pasta, chowders, or even as a topping for a rustic toast. A squeeze of lemon enhances their natural saltiness and makes them a delightful, nutrient-packed addition.
14. Prunes (~635mg Per ½ Cup)
These dried plums are nature’s little candy, rich in fiber and potassium. Their chewy texture and deep, sweet flavor make them an excellent addition to cereals, baked goods, or eaten straight as a snack.
They are especially prized for their digestive benefits and versatility in recipes. Incorporate prunes into your morning oatmeal or blend them into a smoothie for a natural energy boost.
15. Acorn Squash (~900mg Per Cup)
Roast acorn squash until its tender flesh becomes caramelized and naturally sweet. The rich, earthy flavor and smooth texture make it a delightful winter vegetable that shines in hearty dishes.
Enhance it with a dusting of cinnamon or a drizzle of maple syrup for extra warmth. Its vibrant, golden color and substantial texture make acorn squash a delicious and satisfying option.
16. Coconut Water (~600mg Per Cup)
This naturally hydrating beverage is as refreshing as it is nutrient-rich. Packed with electrolytes, coconut water provides a light, slightly sweet taste that quenches your thirst and boosts your energy.
Sip it straight from the carton or use it as a base in smoothies to add a tropical twist. Its clear, crisp flavor makes it a perfect post-workout drink or a simple, healthy refreshment.
17. Pinto Beans (~745mg per cup)
Hearty pinto beans are a staple in Tex-Mex cuisine, offering a robust, creamy texture and a rich, savory flavor. Their high potassium and fiber content support muscle and nerve function wonderfully.
Simmer them in a stew or mash into a spread for toast. Pinto beans bring a delightful, earthy taste that enhances any meal with minimal prep.
18. Salmon (~630mg per 3oz)
Rich, flaky salmon not only pleases the palate but also supports heart health with its omega-3 fatty acids and potassium. Its tender texture and naturally savory taste make it a versatile protein option.
Enjoy it grilled, baked, or even smoked to maximize its flavor. A squeeze of lemon or a sprinkle of dill elevates its already delightful taste to gourmet levels.
19. Molasses (Blackstrap) (~500mg Per Tablespoon)
Deep, dark blackstrap molasses is a powerhouse of minerals and a robust source of potassium. Its intense, bittersweet flavor has been used since colonial times to sweeten baked goods and sauces.
Stir a spoonful into oatmeal, baked beans, or even your favorite smoothie for a nutrient boost. Its thick consistency and rich flavor transform simple recipes into hearty, wholesome dishes.
20. Mushrooms (Portobello, Grilled) (~530mg Per Cap)
Grilled Portobello mushrooms boast a meaty, umami flavor that is both hearty and satisfying. Their tender yet firm texture makes them a delightful addition to salads, burgers, or as a standalone side dish.
Brush them with olive oil and a dash of salt before grilling to bring out their natural earthiness. Their robust flavor and unique texture make them a must-have for any health-conscious kitchen.