Potassium is an essential mineral that plays a vital role in maintaining fluid balance, nerve function, and normal heart rhythm.

According to the National Institutes of Health (NIH), the recommended daily intake for potassium is 2,500 to 3,000 milligrams for adult men and women. Unfortunately, many people don’t get enough potassium in their diets.

Bananas are often hailed as the poster child for potassium-rich foods, but there are plenty of other potassium-packed options out there that beat bananas in terms of nutrient density. Here are 30 potassium-rich foods you might want to consider adding to your diet:.

1. Sweet Potatoes

Sweet potatoes are an excellent source of potassium, with a medium-sized sweet potato containing around 542 milligrams of potassium. They’re also rich in dietary fiber, vitamin A, and vitamin C.

2. Avocado

Avocados are a nutrient-dense superfood that are rich in healthy fats, fiber, and a host of essential nutrients. A single avocado contains around 975 milligrams of potassium.

3. Spinach

Spinach is a leafy green vegetable that’s packed with nutrients, including potassium. A cup of cooked spinach contains around 839 milligrams of potassium, along with a host of other vitamins and minerals.

4. White Beans

White beans are a versatile and nutrient-dense legume that are loaded with potassium. A half-cup of cooked white beans contains around 502 milligrams of potassium, along with plenty of fiber and protein.

5. Acorn Squash

Acorn squash is a winter squash that’s rich in complex carbohydrates, fiber, and potassium. A cup of cooked acorn squash contains around 896 milligrams of potassium.

6. Prunes

Prunes, also known as dried plums, are a sweet and nutritious snack that’s loaded with potassium. A half-cup of dried prunes contains around 530 milligrams of potassium, as well as iron, fiber, and vitamin A.

7. Beets

Beets are a root vegetable that are known for their rich color and sweet flavor.

They’re also a great source of potassium, with a single cup of cooked beets containing around 518 milligrams of potassium, along with valuable nutrients like vitamin C and fiber.

8. Coconut Water

Coconut water is the clear liquid found inside young coconuts. It’s a refreshing and hydrating drink that also happens to be a great source of potassium, with an eight-ounce serving providing around 600 milligrams of potassium.

9. Salmon

Salmon is a fatty fish that’s loaded with omega-3 fatty acids, protein, and essential nutrients like potassium. A six-ounce serving of salmon contains around 534 milligrams of potassium.

10. Swiss Chard

Swiss chard is a dark, leafy green vegetable that’s packed with vitamins and minerals – including potassium. A cup of cooked Swiss chard contains around 961 milligrams of potassium.

11. Cantaloupe

Cantaloupe is a juicy and nutritious fruit that’s rich in antioxidants, vitamin C, and potassium. A cup of cubed cantaloupe contains around 417 milligrams of potassium.

12. Yogurt

Yogurt is a creamy and delicious dairy product that’s loaded with probiotics, protein, and potassium. A single eight-ounce serving of plain yogurt contains around 579 milligrams of potassium, making it an excellent snack or breakfast option.

13. Molasses

Molasses is a thick syrup that’s made from boiled sugar cane or sugar beets. It’s also a surprising source of potassium, with just a tablespoon containing around 293 milligrams of potassium.

14. Mushrooms

Mushrooms are a versatile and nutrient-packed fungus that can be used in a variety of dishes. They’re also a great source of potassium, with a cup of cooked mushrooms containing around 428 milligrams of potassium.

15. Orange Juice

Orange juice is a refreshing and healthy beverage that’s rich in antioxidants, vitamin C, and potassium. An eight-ounce glass of orange juice contains around 496 milligrams of potassium.

16. Edamame

Edamame are young soybeans that are rich in protein, fiber, and essential nutrients like potassium. A half-cup of cooked edamame contains around 484 milligrams of potassium.

17. Pomegranate

Pomegranate is a juicy and flavorful fruit that’s rich in antioxidants, vitamin C, and potassium. A single pomegranate contains around 667 milligrams of potassium.

18. Butternut Squash

Butternut squash is a winter squash that’s rich in complex carbohydrates, fiber, and potassium. A cup of cooked butternut squash contains around 582 milligrams of potassium.

19. Lima Beans

Lima beans are a nutritious legume that’s rich in protein, fiber, and potassium. A half-cup of cooked lima beans contains around 484 milligrams of potassium.

20. Dates

Dates are a sweet and nutritious fruit that’s loaded with potassium and other essential nutrients. A half-cup of chopped dates contains around 584 milligrams of potassium, along with fiber and iron.

21. Artichokes

Artichokes are a tasty and nutritious vegetable that’s packed with fiber, vitamins, and minerals – including potassium. A medium-sized artichoke contains around 343 milligrams of potassium.

22. Kiwi

Kiwi is a small, flavorful fruit that’s rich in vitamin C, fiber, and potassium. A single kiwi contains around 252 milligrams of potassium.

23. Black Beans

Black beans are a versatile and nutritious legume that’s rich in protein, fiber, and potassium. A half-cup of cooked black beans contains around 305 milligrams of potassium, along with other valuable nutrients like iron and magnesium.

24. Tomato Juice

Tomato juice is a tasty and refreshing beverage that’s rich in antioxidants, vitamin C, and potassium. An eight-ounce glass of tomato juice contains around 535 milligrams of potassium.

25. Parsnips

Parsnips are a root vegetable that’s similar in appearance to a carrot, but with a sweeter and more nutty flavor. They’re also a great source of potassium, with a cup of cooked parsnips containing around 572 milligrams of potassium.

26. Lentils

Lentils are a nutritious legume that’s rich in protein, fiber, and essential nutrients like potassium. A half-cup of cooked lentils contains around 365 milligrams of potassium.

27. Raisins

Raisins are a sweet and nutritious snack that’s loaded with potassium and other valuable nutrients. A half-cup of raisins contains around 598 milligrams of potassium, along with fiber and iron.

28. Tuna

Tuna is a lean and protein-packed fish that’s also a great source of potassium. A six-ounce serving of canned tuna contains around 484 milligrams of potassium.

29. Brussels Sprouts

Brussels sprouts are a nutritious and flavorful cruciferous vegetable that’s packed with antioxidants, fiber, and potassium. A cup of cooked Brussels sprouts contains around 494 milligrams of potassium.

30. Dried Apricots

Dried apricots are a sweet and portable snack that’s loaded with potassium, fiber, and other important nutrients. A half-cup of dried apricots contains around 755 milligrams of potassium.

Conclusion

As you can see, there are plenty of potassium-rich foods out there that beat bananas in terms of nutrient density. Incorporating these foods into your diet can help you maintain healthy fluid balance, nerve function, and heart rhythm.

Whether you’re looking for a tasty snack or a nutrient-packed meal, these 30 foods are an excellent place to start.