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Foods with More Potassium than a Banana

By Sara Butler

To get enough potassium, many people reach for the humble banana. While a banana is a great snack and healthy choice, if you’re looking to expand your potassium palate, then you need to try a few of these potassium-rich foods that may just have your morning banana beat (from a potassium perspective).

A Little About Potassium

You need about 4,700 milligrams of potassium per day to meet your body’s needs. Potassium works in your body to aid the communication between your muscles and nerves and also helps to get nutrients to your cells. It’s an important mineral that you need to ensure you’re getting enough of for continued health and wellness.

A banana provides you with about 422 milligrams of potassium, or about 9 percent of what you need each day.


One medium sweet potato has about 542 milligrams of potassium. That’s about 12 percent of your daily needs. These tubers also happen to be full of Vitamin A – and they taste really good.

And don’t forget your white potatoes! One medium baked white potato has 941 milligrams of potassium or 20 percent of your daily recommended value. That includes eating the skin, not just the tasty insides. And if you let it cool first, it’ll deliver a dose of resistant starch that is very good for your gut.

Tomato Sauce

This pasta topper is full of potassium, delivering about 728 milligrams of potassium in one cup. Just make sure you go for the low-sugar, low-salt variety. Or better yet, make your own!

Frozen Spinach

If you’re looking to stock your freezer with some good stuff, then don’t forget the frozen spinach. One cup of it will provide 540 grams of potassium or about 11 percent of your daily needs. It’s also incredibly inexpensive and can last in your freezer for months.

Black Beans

Canned black beans deliver 739 milligrams of potassium in one cup, along with the protein and fiber you probably already buy them for. Black beans also happen to be a diverse ingredient, because you can use them in soups, chili, stews, and even brownies!

Butternut Squash

This fall favorite has 582 milligrams of potassium in a cooked cup. That’s 12 percent of your daily requirements! So, don’t be afraid of this vegetable – use it in traditional favorites, such as macaroni and cheese.

In order to provide your body with all it needs, make sure to branch out and try new things!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Katy, Tex.


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