When you think about foods high in potassium, you may automatically think “bananas”. And sure, bananas are a well-known source of potassium for a reason. But did you know that there are many foods with a potassium content that exceeds that of bananas?
Potassium is both an electrolyte and a mineral. The body requires it for muscle function, heart function, and respiratory health. It is also required for proper hydration. The body takes as much potassium as it needs, and the rest is filtered out of the blood by the kidneys.
It’s not difficult to find foods with potassium. After exploring this short list of foods, you’ll learn that this readily available nutrient is likely included in your diet already (whether you eat bananas or not).
Foods High in Potassium
Sweet potatoes are a delicious choice for obtaining potassium; depending on the size, a sweet potato contains approximately 800 to 900 milligrams of potassium.
Sweet potatoes are an amazing food that can be prepared in many ways—steamed, baked, roasted, mashed, and more! They’re loaded with other nutrients and are easily considered more nutritious than white potatoes. Overall, sweet potatoes are a win for those seeking sources of potassium.
An entire fillet of salmon contains about 1500 milligrams of potassium. Wow!
Plus, the verdict has been in for a long time about salmon being a health-food. It boasts beneficial omega-3 fatty acids that aid in heart health, joint health, and the health of the nervous system.
Coconut water is a great way to get potassium through a liquid. Containing around 600 milligrams per cup, coconut water is great to use as a sport drink.
Because coconut water is a liquid relatively high in sugar, we suggest using it pre or post workout. Also, if possible, try to get your coconut water from fresh coconuts as opposed to cans or boxes.
A cup of cooked spinach contains about 900 milligrams of potassium. Spinach is one of those potassium rich foods that’s fairly easy to eat on a daily basis.
Spinach, for example, tastes very mild in smoothies. Throw a handful into a delicious smoothie recipe and you won’t even know it’s there. Whether it’s raw in a smoothie or steamed as a side for a more savory meal, a bit of spinach per day can really do a lot for your potassium stores.
Another leafy green to add to the count. Like spinach, swiss chard boasts about 900 milligrams of potassium per cup.
Swiss chard is also volatile, an easy way to get your potassium benefits. It makes frequent appearances in salads, smoothies, and evening meals.
Making our way down the list, we inevitably make it to sardines. With about 400 milligrams of potassium per can, sardines are frequently called “nature’s perfect food.” Other than potassium, sardines contain large amounts of B vitamins, vitamin D, collagen, omega-3 fatty acids (including EPA and DHA), as well as some vitamin A in the form of retinol.
People commonly enjoy sardines right out of the can as a snack or small meal. They’re also great in buddha bowls and in asian dishes. Try mashing up your sardines with a bit of dill and organic mustard for a nice paste or sandwich filling.
Beetroot is one of those sources of potassium that people often really enjoy—or really don’t. It’s worth mentioning here because, although it doesn’t contain as much potassium as many of the foods listed above, it still contains a notable 250 milligrams per ½ cup. Aside from its source of potassium, beetroot has become commonly known for its ability to cleanse the blood.
Beetroot can be eaten raw, and is popularly diced, spiralized, or shredded into salads. Steaming beets is also a good option, and they’re even successfully included in soups, stews, and roasts.
Peas are enjoyed by most which is good; they contain a reasonable 350 milligrams of potassium per cup. They’re also very healthy in other ways. In a review of the health benefits of peas, researchers found that peas contain beneficial polyphenols that exhibit anticancer properties.
Peas are versatile. They can be included in salad, stirred into your favorite coconut curry dish, or eaten as a side at thanksgiving dinner.
Final Thoughts on Foods High in Potassium
By the end of this article you should have learned a few key things about foods with potassium.
Potassium is an electrolyte and mineral. Electrolytes are important for muscle function throughout the limbs and organs. It’s especially essential to consume electrolytes like potassium during or after intense exercise.
Potassium rich foods are easy to come by. You’re likely already consuming an ample amount of potassium on a daily basis.
Foods such as salmon, sardines, avocado, sweet potato, and spinach are all sources of potassium that contain considerable versatility. These foods can be prepared many ways and eaten at multiple meals.
Now you know that there are plenty of foods other than bananas that can fuel you with potassium!