Potassium is an essential mineral that plays a vital role in maintaining bodily functions. It helps regulate blood pressure, balance fluids, support muscle contractions, and promote overall heart health.

While bananas are often hailed as the go-to food for potassium, there are actually many other delicious options that contain even higher levels of this important nutrient. In this article, we will explore 30 foods that are rich in potassium, surpassing the levels found in bananas.

1. Sweet Potatoes

Sweet potatoes are not only delicious but also packed with nutrients, including potassium. With approximately 541mg of potassium per medium-sized sweet potato, it outranks the potassium content of a banana.

These versatile tubers can be used in a variety of dishes, ranging from fries to casseroles.

2. White Beans

White beans are a fantastic source of potassium, boasting around 1,190mg per cup. This makes them a powerhouse of nutrition and a great addition to soups, stews, and salads.

White beans are also high in fiber and protein, making them a perfect choice for vegans and vegetarians.

3. Avocados

Avocados are not only trendy but also incredibly nutritious. In addition to their healthy fats, avocados provide a significant amount of potassium.

With an average of 708mg of potassium per fruit, avocados make for a versatile ingredient in various dishes, such as salads, sandwiches, and even desserts.

4. Spinach

Popeye knew what he was doing when he reached for his spinach. Aside from being rich in iron, spinach contains impressive levels of potassium, with 839mg per cooked cup.

Whether enjoyed raw in salads or cooked in various dishes, spinach is an excellent addition to your diet.

5. Acorn Squash

Acorn squash is a delicious and nutritious winter vegetable that offers a whopping 896mg of potassium per cup when cooked. Its natural sweetness and versatility make it a great addition to both savory and sweet dishes, such as soups, stews, and pies.

6. Salmon

Salmon is not only a tasty fish but also a fantastic source of potassium. With approximately 534mg of potassium per 100g serving, salmon is not far behind bananas in terms of potassium content.

In addition to its potassium benefits, salmon is packed with omega-3 fatty acids, which are essential for heart health.

7. Edamame

Edamame, young soybeans, are not only a popular snack but also an excellent source of potassium. These little beans contain around 676mg of potassium per cooked cup, making them a perfect addition to salads, stir-fries, and other dishes.

8. Mushrooms

Mushrooms, whether they are cremini, shiitake, or portobello, are not just a flavorful addition to meals but are also packed with nutrients, including potassium. One cup of cooked portobello mushrooms contains approximately 526mg of potassium.

With their versatility, mushrooms can be enjoyed in soups, sautés, stir-fries, and even as a meat substitute for vegetarian meals.

9. Pomegranate Seeds

Pomegranate seeds are not just a burst of juicy flavor but are also a great source of potassium. With 400mg of potassium per 100g of seeds, they provide a potassium-rich alternative to bananas.

Pomegranate seeds can be added to salads, smoothies, yogurt, or simply enjoyed as a snack.

10. Coconut Water

When it comes to hydration and replenishing electrolytes, coconut water has become increasingly popular. It is not only refreshing but also high in potassium, with around 600mg of potassium per 240ml serving.

So, instead of reaching for a banana after your workout, consider sipping on some coconut water to replenish your potassium levels.

11. Lentils

Lentils are not only a versatile legume but also a great source of potassium. With approximately 731mg of potassium per cooked cup, lentils are a popular ingredient in soups, stews, and various side dishes.

They are also an excellent source of protein and fiber.

12. Beets

Beets are not only vibrant and delicious but also packed with potassium. One cup of cooked beets contains around 518mg of potassium. They can be enjoyed roasted, pickled, or even blended into smoothies for a potassium-rich addition.

13. Yogurt

Yogurt is a nutritious dairy product that is not only high in calcium but also a good source of potassium. One cup of plain, low-fat yogurt typically contains around 398mg of potassium.

Enjoy it by itself, in smoothies, or as a topping for various dishes to enhance your potassium intake.

14. Swiss Chard

Swiss chard, with its vibrant colors and hearty texture, is an excellent leafy green to consider. It contains approximately 961mg of potassium per cooked cup, surpassing the potassium content in a banana.

Whether sautéed, steamed, or added to soups and stews, Swiss chard brings a nutritional boost to your meals.

15. Pistachios

Pistachios are not only a delicious and addictive snack but also a good source of potassium. With around 1,025mg of potassium per cup, pistachios are a great choice to increase your potassium intake.

Enjoy them as a standalone snack or incorporate them into baked goods, salads, or smoothies.

16. Dried Apricots

Dried apricots are a portable and tasty snack that is rich in potassium. With approximately 1,518mg of potassium per cup, dried apricots offer a potassium boost that exceeds that of a banana.

They can be enjoyed on their own or used in baking, trail mixes, or even savory dishes.

17. Tomato Sauce

Tomato sauce, commonly used in pasta dishes and pizzas, is surprisingly high in potassium. One cup of tomato sauce contains approximately 728mg of potassium. Just make sure to choose low-sodium versions to make it a healthier choice.

18. Orange Juice

Orange juice is not only a classic breakfast staple but also a good source of potassium. With approximately 496mg of potassium per cup, it offers a potassium-rich alternative to bananas.

Opt for freshly squeezed orange juice for maximum nutrition without any added sugars.

19. Prunes

Prunes, dried plums, are not only known for their fiber content but are also rich in potassium. With around 946mg per cup, prunes are an excellent choice to increase your potassium levels.

Enjoy them on their own as a snack or use them in baking, desserts, or even savory dishes.

20. Butternut Squash

Butternut squash is a delicious and nutritious winter squash that boasts an impressive potassium content. With approximately 582mg of potassium per cup when cooked, it rivals the potassium levels found in bananas.

Butternut squash can be used in various dishes, from soups and stews to roasted vegetable medleys.

21. Clams

Clams are not only a rich source of iron but also a fantastic source of potassium. With approximately 534mg of potassium per 100g serving, they offer a substantial amount of this essential mineral.

Enjoy clams steamed, in soups, or as a protein-rich addition to pasta dishes.

22. Kiwi

Kiwis are not only sweet and tangy but also a good source of potassium. With approximately 316mg of potassium per fruit, kiwis offer a potassium-rich alternative to bananas.

The vibrant green fruit can be enjoyed on its own or mixed into fruit salads, smoothies, or desserts.

23. Coconut Meat

The delicious white meat found inside coconuts is not only tasty but also a fantastic source of potassium. One cup of coconut meat contains approximately 600mg of potassium.

Coconut meat can be used in various dishes, such as curries, desserts, or even eaten fresh for a tropical potassium boost.

24. Tomato Paste

Tomato paste is a concentrated form of tomatoes that is commonly used in pasta sauces and stews. It also happens to be a great source of potassium. One cup of tomato paste contains approximately 2,174mg of potassium.

Just like tomato sauce, choose low-sodium options to make it a healthier choice.

25. Raisins

Raisins are a sweet and versatile dried fruit that is also rich in potassium. With approximately 1,086mg of potassium per cup, raisins offer a potassium-packed alternative to bananas.

They can be enjoyed on their own, added to trail mixes, baked goods, or used in various dishes.

26. Brussels Sprouts

Brussels sprouts are not only a nutritional powerhouse but also a great source of potassium. With approximately 342mg of potassium per cooked cup, they offer a potassium boost that surpasses that of a banana.

Enjoy them roasted, sautéed, or even shaved into salads.

27. Dates

Dates are a sweet and chewy fruit that is rich in potassium. With approximately 964mg of potassium per cup, dates offer a significant amount of this essential mineral.

They can be enjoyed on their own, used as a natural sweetener in recipes, or incorporated into a variety of dishes.

28. Orange

Oranges are not only refreshing but also a good source of potassium. With approximately 326mg of potassium per fruit, oranges offer a tasty and potassium-rich alternative to bananas.

Enjoy them on their own, juiced, or added to fruit salads and smoothies.

29. Tomato

Tomatoes are not only a versatile ingredient but also a good source of potassium. With approximately 292mg of potassium per medium-sized tomato, they offer a potassium boost to your meals or snacks.

Enjoy them raw in salads, cooked in sauces, or even as a base for soups.

30. Cantaloupe

Cantaloupes are not only deliciously sweet but also a great source of potassium. With approximately 473mg of potassium per cup, cantaloupes offer a tasty and hydrating potassium-rich snack or addition to fruit salads and smoothies.