20 Meals Excessive in Potassium That Aren’t Bananas


Potassium is the dietary equal of HIIT: everybody is aware of it’s necessary, however not many individuals know why. Just like consuming dietary fiber and wholesome fats, consuming meals excessive in potassium is essential to sustaining good well being.

With out sufficient potassium, you would possibly expertise muscle crampsfatigue, or elevated blood stress. So, learn on to be taught what potassium is, why your physique wants it, and the way to make sure you’re getting sufficient.


What Is Potassium?

Potassium is a key mineral for our our bodies. “It’s discovered inside cells, and is important in regulating fluid and electrolyte stability within the physique,” says Jennifer Glockner, R.D.N. and creator of Smartee Plate.

As a result of potassium is an electrolyte, she explains, it helps conduct electrical fees within the physique, which in flip helps contraction of the guts and muscle tissues.


How A lot Potassium Do I Want Per Day?

In response to the 2021–2025 Dietary Tips for People, the beneficial every day consumption of potassium for the common wholesome grownup is 2,600 mg for girls and three,400 mg for males.

“Most of us don’t eat sufficient contemporary fruits and veggies,” says Glockner, “and due to this fact, we don’t eat sufficient potassium in our weight loss program.”

In fact, it’s unlikely (and doubtless inadvisable) that you just’ll get 3,400 milligrams of potassium from only one meals supply. However you will get sufficient potassium by taking a diverse method to your weight loss program, and prioritizing meals excessive in potassium, like fruits, greens, and legumes.


Can You Overdose on Potassium?

Most individuals have a tough sufficient time consuming the beneficial quantity per day, so it’s tough to get an excessive amount of potassium.

“Nonetheless, these with impaired kidney operate ought to seek the advice of their healthcare supplier and more than likely shall be instructed to restrict potassium consumption,” says Beachbody Senior Vitamin Supervisor Krista Maguire, R.D., C.S.S.D.

That’s as a result of the kidney is chargeable for flushing out extra potassium in your urine. In case you have kidney illness, although, “the kidney can’t take away the surplus potassium, which then accumulates within the blood, and should trigger hurt,” says Glockner. This may end up in a situation known as hyperkalemia, which Glockner says could contribute to coronary heart issues.

In case you have a historical past of kidney illness or coronary heart points, speak to your physician to make sure you’re getting the correct amount of potassium.


What Are the Advantages of Potassium?

Consuming meals excessive in potassium is necessary for normal cell operate, Maguire says. “Potassium can also be necessary for coronary heart well being in that it could possibly assist keep regular blood stress,” she explains. “Particularly when sodium consumption is excessive.”

That’s why upping your potassium consumption whereas concurrently decreasing your sodium consumption could assist keep wholesome blood stress, Glockner says, probably main to higher general coronary heart well being. Elevated potassium consumption has additionally been linked to higher bone mineral density, she provides.


20 Finest Sources of Potassium

Bananas aren’t the one — and even greatest — supply of potassium.

“There are meals that present much more,” Maguire says, like sure dried fruits and legumes.

Attempt to get your every day potassium from quite a lot of meals so you may rating different vitamins on the similar time. Assume: fiber, unsaturated fats, protein, and a slew of various important nutritional vitamins.

Right here’s a listing of wholesome meals ordered from highest in potassium to lowest.

1. White Beans

white beans | foods high in potassium

One cup, canned, comprises 1,189 milligrams of potassium


2. Dried Apricots

dried apricots | foods high in potassium

One half cup comprises 1,101 milligrams of potassium


3. Swiss Chard

swiss chard | foods high in potassium

One cup, cooked and chopped, comprises 961 milligrams of potassium


4. Lentils

lentils | foods high in potassium

One cup, cooked, comprises 731 milligrams of potassium


5. Acorn squash

acorn squash | foods high in potassium

One cup, cooked and mashed, comprises 644 milligrams of potassium


6. Potato

potato | foods high in potassium

One medium potato, baked with flesh, comprises 610 milligrams of potassium


7. Kidney beans

kidney beans | foods high in potassium

One cup, canned, comprises 607 milligrams of potassium


8. Raisins

raisins bowl | foods high in potassium

One half cup comprises 598 milligrams of potassium


9. Yogurt

blackberries in yogurt | foods high in potassium

One cup, plain and low-fat, comprises 573 milligrams of potassium


10. Lima beans

lima beans | foods high in potassium

One cup, canned, comprises 530 milligrams of potassium


11. Tomato juice

tomato juice glass fruit | foods high in potassium

One cup, canned, comprises 527 milligrams of potassium


12. Soybeans

soybeans in pod | foods high in potassium

One half cup, boiled, comprises 485 milligrams of potassium


13. Banana

bananas shelf | foods high in potassium

One medium fruit comprises 422 milligrams of potassium


14. Peas

peas in pods | foods high in potassium

One cup, boiled, comprises 384 milligrams of potassium


15. Candy potato

sweet potato | foods high in potassium

One medium potato, boiled, comprises 347 milligrams of potassium


16. Avocado

avocado | foods high in potassium

One half of a medium avocado comprises 345 milligrams of potassium


17. Spinach

spinach bowl | foods high in potassium

2 cups, uncooked, include 335 milligrams of potassium


18. Salmon

salmon filet with lemon on plank | foods high in potassium
cooked cedar planked salmon with lemon and dill meal

3-oz. fillet, Atlantic, farmed, comprises 326 milligrams of potassium


19. Beets

beets slices on plate | foods high in potassium

One half cup, boiled and sliced, comprises 259 milligrams of potassium


20. Brussels sprouts

brussels sprouts whole | foods high in potassium

One half cup, cooked, comprises 247 milligrams of potassium


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