Dietitian and medical writer Merve Ceylan has compiled a list of 15 everyday foods that supply more potassium per serving than a standard banana, in a report published by Health magazine.
Data from the United States Department of Agriculture shows that one medium banana contains 375 milligrams of potassium, which satisfies approximately 11 to 14 percent of the recommended daily value. Potassium is an essential mineral required for the healthy functioning of the heart, kidneys, muscles, and brain.
Potassium functions as an essential electrolyte in the human body, helping to maintain cellular fluid balance, regulate nerve transmission, and facilitate muscle contractions. The United States Department of Agriculture is a federal executive department that maintains comprehensive nutritional statistics to guide dietary recommendations and public health policy.
Leafy greens and vegetables
Cooked Swiss chard leads the vegetable options identified by Ceylan, providing 961 milligrams of potassium in a single cooked cup, according to United States Department of Agriculture figures.
A one-cup portion of Swiss chard also supplies more than 400 percent of the daily value for vitamin K, a nutrient essential for blood clotting and bone health. Ceylan advised individuals who take blood thinners to consult their doctor regarding the safety of consuming foods high in vitamin K.
Cooked spinach also provides a high concentration of potassium, delivering 839 milligrams per cup along with 4.3 grams of dietary fiber, calcium, folate, and vitamins A and E. A large baked sweet potato supplies 855 milligrams of potassium, while also providing fiber, magnesium, and vitamin A.
Cooked pumpkin puree offers 564 milligrams of potassium per cup and contains vitamins A and E. Half a cup of tomato puree supplies 550 milligrams of potassium, as well as vitamins A, C, and E, which act as protective antioxidants.
Leafy green vegetables such as Swiss chard and spinach belong to plant families cultivated globally for their dense nutrient profiles. Vitamin K plays a crucial biochemical role in the synthesis of proteins required for blood coagulation, making dietary consistency important for patients on anticoagulant therapies.
Healthy fats and fruit sources
One medium avocado contains 945 milligrams of potassium, making it one of the highest plant sources on the list. Ceylan noted that avocados are rich in monounsaturated fats.
According to the American Heart Association, replacing saturated fats in the diet with monounsaturated fats helps support healthy blood lipid levels and overall heart health. A single avocado also supplies more than 10 percent of the daily recommended values for folate and magnesium.
One cup of pomegranate seeds provides 410 milligrams of potassium and helps deliver a daily allowance of vitamin C. One cup of orange juice provides 457 milligrams of potassium and more than a full daily value of vitamin C, although Ceylan noted that juice lacks the natural dietary fiber found in whole oranges.
Monounsaturated fats are healthy fatty acids found in plant foods that remain liquid at room temperature. The American Heart Association is a non-profit organization in the United States that publishes cardiovascular health guidelines and promotes dietary practices to lower the incidence of stroke and heart disease.
Legumes and plant protein
Cooked soybeans deliver 886 milligrams of potassium per cup. Ceylan highlighted that soybeans also supply iron, magnesium, selenium, folate, protein, and dietary fiber. One cup of cooked black beans provides 611 milligrams of potassium alongside fiber, iron, magnesium, zinc, and folate.
A cup of cooked lentils contains 731 milligrams of potassium, as well as magnesium, zinc, B vitamins, and folate. Lentils are an abundant source of fiber, packing roughly 16 grams per cooked cup, which accounts for more than half of the recommended minimum daily amount.
Ceylan noted that eating adequate amounts of dietary fiber reduces the long-term risk of chronic medical conditions, including diabetes and heart disease.
Legumes such as soybeans, black beans, and lentils are plant foods belonging to the Fabaceae family. They are widely recognized in nutritional science as economic sources of plant protein, complex carbohydrates, and soluble fiber that aid digestive health and metabolic regulation.
Dried fruits, seafood, and dairy
Half a cup of dried apricots provides 755 milligrams of potassium along with vitamins A and E. Ceylan explained that vitamin E serves as an antioxidant that protects cells from damage caused by internal metabolic processes and environmental exposure, including air pollution, tobacco smoke, and ultraviolet radiation. Half a cup of raisins offers 600 milligrams of potassium, alongside iron and dietary fiber.
An 85-gram serving of cooked salmon supplies 429 milligrams of potassium. Ceylan stated that this fish portion provides 72 percent of the daily value for selenium and is rich in omega-3 fatty acids.
Ceylan explained that the body requires omega-3 fatty acids to support the health of the brain, immune system, eyes, sperm cells, hormone system, and heart. Because the human body cannot manufacture omega-3 fatty acids on its own, they must be obtained from food sources.
One cup of plain low-fat yogurt contains 573 milligrams of potassium. Ceylan added that yogurt is an excellent source of protein, delivering 12 grams per cup, while also supplying calcium, phosphorus, magnesium, zinc, and selenium.
Salmon is a cold-water fish valued globally for its high concentrations of essential fatty acids, while yogurt is a fermented dairy product produced through the bacterial fermentation of milk. Both foods are recognized as key elements of balanced dietary patterns due to their micronutrient density.
Comparing whole fruit and juice
The findings follow a previous report by UNIAN regarding whether whole fruits or fruit juices provide greater cardiovascular benefits.
Researchers identified a noticeable link between high intake of whole fruit and improved cardiovascular health outcomes. However, scientists found no corresponding link associated with 100 percent fruit juices and those same diseases, leading experts to conclude that whole fruits are healthier for the heart.
