Skip to content

Popular Foods With More Potassium Than a Banana

No shade to bananas, but they're not the top dogs.
FACT CHECKED BY Kiersten Hickman

In the summertime, it's vital that you stay on top of your water and electrolyte intake—especially if you're physically active. When you sweat, you primarily lose sodium, which can have a huge impact on your training. However, you also do lose some potassium when you sweat as well.

Though not as dramatic as the loss of sodium and chloride, you'll still want to make sure you're eating foods that are rich in potassium so that you don't risk a deficiency in potassium, which could include symptoms such as weakness and fatigue, muscle cramps and spasms, and breathing difficulties, just to name a few.

RELATED: 3 Ways to Stay Cool and Prevent Heat Stroke This Summer

Historically, bananas have been touted as a key source of potassium, with one medium-sized banana containing around 422 milligrams of potassium. For context, that's about 9% of the adequate intake (AI). As it turns out, there are plenty of fruits and vegetables that contain more of the mineral than a banana. Below, you'll see just four popular foods with more potassium than a banana. And after, don't miss The One Major Way You're Eating Bananas Wrong.

1

Avocado

sliced avocado
Annemarie Grudën/ Unsplash

Avocado toast, anyone? Just half of an avocado contains 487 milligrams of potassium, aka 10% of the AI! If you eat the whole thing in one sitting, you'll fulfill 20% of your daily dose of the mineral.

2

Sweet potatoes

chopped sweet potato in white bowl next to fork
Shutterstock / Anna Hoychuk

If you love the taste of baked sweet potatoes, know that your muscles appreciate them too. One medium-sized sweet potato packs around 541 milligrams of potassium, which amounts to 12% of the AI for the mineral.

3

Spinach

spinach
Shutterstock

Not only is spinach a great source of iron, vitamin K, and magnesium, but it also packs quite a bit of sodium. Like sweet potatoes, one cup of frozen spinach packs 540 milligrams of the mineral, which fulfills about 12% of your daily needs.

Don't miss One Major Effect of Eating Spinach, Says Science.

4

Watermelon

watermelon from above
Shutterstock

Watermelon is both a hydrating and nutrient-dense fruit with two wedges (around 1/16 of the melon per wedge) containing 640 milligrams of potassium, or about 14% of the AI. Watermelon also offers vitamin C, vitamin B6, and magnesium.

Get even more healthy tips straight to your inbox by signing up for our newsletter! After, read these next:

Cheyenne Buckingham
Cheyenne Buckingham is the news editor of <Eat This, Not That!, specializing in food and drink coverage, and breaking down the science behind the latest health studies and information. Read more
Filed Under