Looking to get some extra potassium, but getting a bit tired of bananas? We don’t blame you – and we can help. We’ve got nine foods that are just as (if not more) rich in potassium, all with unique nutritional benefits of their own.
From least to greatest, check out these foods that will help you balance your electrolytes, steady your heart rhythm, and boost your muscle health.
Salmon
A 3-ounce serving of salmon has almost 400 mg of potassium, plus it’s a great source of omega-3 fatty acids for heart and brain health. This lean protein also promotes strong bones and reduces inflammation. Oh, and it is delicious in almost every form, so cooking is a breeze.
Sweet Potato
The (relatively) healthy alternative to French fries, sweet potatoes have about 542 mg of potassium per potato! Plus, they’re filled with beta-carotene for your eyes and immune system. Mash them, air fry them, bake them — no matter what they’ll be a great side dish.
Suggested Recipe Idea: Fiesta Stuffed Sweet Potatoes
Coconut Water
Mildly flavorful and infinitely refreshing, you’ll get a little under 600 mg of potassium per cup of coconut water. We recommend swapping a sugary sports drink with coconut water to stay hydrated and healthy while you work out!
Watermelon
Hydrating and delicious, watermelon isn’t only about water content; one large slice packs around 640 mg of potassium. The next time you want to cool off in the summer heat, grab a watermelon slice.
Suggested Recipe Idea: Grilled Watermelon
Pomegranate Seeds
Whether you’re eating yogurt, a dessert, or just straight from the source, pomegranate seeds carry about 666 mg of potassium per fruit, along with a big chunk of antioxidants. Get a burst of flavor (and potassium) with every bite!
Avocado
IIN’s favorite fruit is back yet again! Noticing a pattern here? Not only are avocados incredibly tasty, but they’re also rich in heart-healthy fats. What’s more, avocados provide just under 700 mg of potassium per fruit (not to mention the skin and nail benefits, too)!
Suggested Recipe Idea: Protein-Packed Vanilla Avocado Mousse
White Beans
White beans (such as the navy bean, haricot bean, pearl haricot bean, Boston bean, white pea bean, or pea bean) are not quite as common as some of their other legume peers, but they should be. With over 800 mg of potassium per cup, just put them in a salad, a pasta dish, or a soup to get your potassium and fiber intake for the day.
Cooked Spinach
Cooked spinach goes with pretty much any entree, and packs in almost 839 mg of potassium per cup (along with vitamins A and C). Sauté it into some pasta, soup, or any topping to give yourself a boost without even thinking about it.
Potatoes (with Skin)
Next time you make mashed potatoes, leave the skin on! With the skin, you’ll get over 900 mg of potassium, right along with fiber and vitamin C. Honestly, the skin is pretty delicious anyway, so it shouldn’t be too much of a switch.
And there you have it! Swap out that banana for any of these foods and you’ll get a boost in heart health, muscle function, and overall wellness!
