Think Bananas Are #1 for Potassium? These Foods Pack Even More

Potassium doesn’t get as much attention as other nutrients, but it plays a critical role in your overall health. It helps regulate heart rhythm, supports healthy kidney and muscle function, and is essential for proper nerve signaling. Fall short on potassium, and you may experience muscle weakness, high blood pressure, kidney stones—or even loss of bone density over time.

The recommended daily intake for potassium ranges from 2,600 to 3,400 milligrams for adults, depending on factors like age, sex, and whether you're pregnant or breastfeeding. But most people don’t come close to hitting that target.

Bananas are often hyped as the go-to potassium food. But here’s the reality: a medium banana only delivers about 375 milligrams of potassium—roughly 11–14% of the Daily Value (DV). That’s a decent start, but it is not enough, and there are several other foods that pack a much bigger potassium punch.

“Diets high in potassium-rich foods and low in sodium may reduce the risk of high blood pressure and stroke,” says registered dietitian Anna Taylor, MS, RDN, LD.

If you’re aiming to improve heart health, boost muscle function, or support your nervous system, potassium deserves a place on your radar—and it might be time to look beyond the banana.

Why Potassium Matters

Potassium is a key mineral your body needs every day. It helps your muscles contract, keeps your heartbeat steady, and supports proper nerve function. It also plays a major role in balancing fluids and electrolytes in your cells.

One of potassium’s most important jobs is working with sodium to regulate blood pressure. Most people get too much sodium and not enough potassium, which can raise the risk of high blood pressure, stroke, and heart disease.

Getting enough potassium helps your body flush out excess sodium through urine, easing the pressure on your blood vessels.

Bananas Are Not the Top Source

Bananas get a lot of credit for being a good source of potassium—and they are. But when you consider that the daily recommended amount is 2,600 to 3,400 milligrams, depending on your age and sex, it’s clear that a banana only gets you part of the way there.

Many other foods have even more potassium, and they often bring extra nutrients like fiber, protein, and antioxidants. Here are some of the best potassium-rich foods and ideas for how to eat them.

1. Leafy Greens

Cooked leafy greens have a lot of potassium. One cup can have much more potassium than a banana. For example, beet greens have about 1,309 mg, Swiss chard 961 mg, spinach 839 mg, kohlrabi 561 mg, and broccoli rabe 550 mg. You can add them to eggs, pasta, or sauté with garlic for a tasty side dish.

2. Beans

Beans are great for potassium and fiber. Lima beans have 969 mg per cup, adzuki beans 612 mg per half cup, white beans 502 mg per half cup, kidney beans 359 mg, navy beans 354 mg, and Great Northern beans 346 mg per half cup. If beans upset your stomach, try soaking them overnight before cooking.

3. Potatoes and Yams

Potatoes are rich in potassium, especially with the skin on. A medium baked potato has over 900 mg, a medium sweet potato about 500 mg, and yams around 911 mg per cup. You can top them with veggies, beans, or yogurt for a balanced meal.

4. Soy Foods

Soy products also have good potassium. Half a cup of soybeans has 443 mg, edamame 338 mg, firm tofu 299 mg, and soy milk 146 mg. And don’t worry—soy doesn’t increase breast cancer risk; that’s a myth.

5. Squash and Pumpkin

Squash is full of potassium and fiber. Half a cup of acorn squash has 896 mg, butternut squash 582 mg, winter squash 494 mg, and canned pumpkin 505 mg per cup. You can roast squash, blend it into soups, or add pumpkin to smoothies.

6. Portobello Mushrooms

One cup of cooked portobello mushrooms has 529 mg of potassium. Try grilling or roasting them, or use them as a meat substitute in recipes.

7. Tomatoes and Tomato Products

Fresh tomatoes have some potassium (about 292 mg for a medium tomato), but tomato paste and juice have more. Tomato paste has over 650 mg per quarter cup, and tomato juice has 527 mg per cup. Use these in sauces or soups for an easy potassium boost.

8. Juices (Use Sparingly)

Some 100% fruit and vegetable juices have potassium, but watch the sugar and drink small amounts. Prune juice has 689 mg, pomegranate juice 533 mg, vegetable juice 518 mg, and orange juice 496 mg per cup.

9. Clams

Seafood lovers will like clams. Twenty small clams have about 1,193 mg of potassium, and canned clams have over 500 mg per 3-ounce serving. Be careful with butter if you want to keep it heart-healthy.

10. Fish

Certain fish give you over 400 mg of potassium per 3-ounce serving, including halibut, salmon, mackerel, rainbow trout, red snapper, and skipjack tuna. Salmon is especially good because it also has omega-3s and low mercury levels.

11. Lentils

Half a cup of cooked lentils provides 366 mg of potassium, plus plant protein and fiber. Lentils are great in soups, stews, or salads.

12. Dairy

Dairy products also have potassium. Nonfat yogurt has 625 mg, low-fat yogurt 573 mg, kefir 399 mg, skim milk 382 mg, low-fat milk 366 mg, and plain Greek yogurt 320 mg. Choose plain, unsweetened options.

13. Avocados

Half an avocado contains 364 mg of potassium, along with fiber and healthy fats. You can mash it on toast, slice it into salads, or blend it into smoothies.

Low potassium can be caused by things like poor diet, certain medications (like diuretics), vomiting, diarrhea, or chronic illness. If symptoms show up, it’s important to get your levels checked and treated if needed.

Final Words

While bananas offer some potassium, they’re only a small part of the puzzle. To truly support your body’s needs, aim for a mix of nutrient-rich foods like leafy greens, beans, fish, and dairy. These give you more potassium per serving and come with extra health benefits. By adding variety to your meals, you help protect your heart, muscles, and nerves—one bite at a time.