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10 Foods With More Potassium Than a Banana

Surprise! Bananas deliver less than 10 percent of our daily dose of the mineral potassium, which protects against stroke and heart disease. Here’s how to get the rest.

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Butternut squashElliotte Rusty Harold/Shutterstock

Butternut squash

This sweet root vegetable tops bananas in the rankings of foods high in potassium, delivering 582 milligrams of the essential mineral in one cup, compared to 420 milligrams in a banana. According to the U.S. RDA, adults should aim to get 4,700 milligrams of potassium a day.

Get your potassium fix in one of these delicious butternut squash recipes.

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Edamame of close-upnorinori303/Shutterstock


Soybeans are one of the top foods with potassium, packing in 676 mg per cup. Edamame beans are also one of the world’s best sources of plant-based protein because they contain all the essential micronutrients our bodies need to build muscle. Edamame are delicious roasted with a sprinkle of salt.

These are the nutrients even nutritionists don’t get enough of.

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PotatoesTony Baggett/Shutterstock

White and sweet potatoes

A sweet potato contains 438 mg of potassium, while its cousin, the white potato, delivers a whopping 950 mg. Both types of tubers also come with high levels of vitamin A. People often confuse yams and sweet potatoes; for potassium, you’ll want to stick with sweet potatoes.

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Swiss chardmarcin jucha/Shutterstock

Swiss chard

Get 961 mg of potassium by cooking up a single cup of Swiss chard. Not only is it one of the foods high in potassium, but the leafy green is also packed with iron, calcium and vitamins A, C and K. Foods with potassium aren’t the only ones you should be adding to your diet. Here are some of the most nutritious foods in the world.

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Organic red beets with green leaves on an old wooden table. Rustic styleViktory Panchenko/Shutterstock

Beet greens

Another one of the foods high in potassium? Chop and roast just one cup of beet greens for a 655-mg dose. As a bonus, you’ll also get folate, manganese and copper, not to mention dietary fiber, magnesium, phosphorus, vitamin C, iron and vitamin B6.

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Jarred tomato sauceAlberto Masnovo/Shutterstock

Tomato sauce

Not many people think of tomato sauce as one of the foods high in potassium, but topping your pizza, pasta or vegetables with one cup of the stuff will get you 905 mg of the nutrient. Make sure to pick the perfect pasta shape to go with your tomato sauce.

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Black Beans in wooden spoon with ceramic bowlLooker_Studio/Shutterstock

Black beans

When you’re looking for foods high in potassium, black beans are a top choice, delivering a hefty 681 mg. This legume is also a great source of vegetarian protein and dietary fiber, plus a long list of other health boosters, including antioxidants, iron, phosphorous, calcium, magnesium, manganese, copper and zinc.

Check out these delicious ways to cook with black beans.

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Cannellini beansSalvomassara/Shutterstock

White beans

Surprisingly, white beans are the best source of potassium you can get. Just one cup contains an impressive 1,190 mg of potassium, which is about one-fourth of the daily recommended amount. Similar to black beans, they also contain protein, fiber and a host of other healthful vitamins and minerals.

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Two slices of watermelon contain a whopping 640 mg of potassium. Plus, its star ingredient is lycopene, a plant pigment that has been known to reduce the risk of some cancers.

Don’t miss these extra-refreshing watermelon recipes.

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Probiotic yogurtsKichigin/Shutterstock


Yogurt is a great source of calcium and delivers 380 mg of potassium per eight-ounce cup. Bring it over the banana threshold by adding one ounce of hazelnuts, which have 211 mg of potassium. Now that you know all of the foods high in potassium you need to add to your diet, watch out for more silent signs you aren’t getting enough vitamin B12.

Originally Published on Reader's Digest

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