A medium banana offers about 422 milligrams of potassium or around nine percent of the 4,700 milligrams recommended daily intake. For the food most known for this nutrient, it is far from the most potent source. Many foods contain more potassium than bananas.
A single, medium baked potato has a remarkable 941 milligrams of potassium, which equals 20 percent of the daily recommended intake -- about double that of a banana. Potatoes also have gut-friendly resistant starch, especially when cooked then cooled, and a surprising amount of vitamins C and B6. Though potatoes get a bad rap health-wise, it's the butter and sour cream most people add that render this root vegetable unhealthy.
Even though a medium baked sweet potato has less potassium than a white potato, it still has more than a banana. At 12 percent of the daily recommended intake of potassium or 542 milligrams, there's no reason not to add this option, rich in vitamins A and C, fiber, and protein, to the regular roster.
When purchased without all the additives, tomatoes and tomato sauce rank high in potassium, offering 728 milligrams per cup. It is also a rich source of vitamin A, vitamin C, iron, fiber, magnesium, and vitamin B6. Unlike many vegetables that boast the most benefits when raw, research suggests healthful compounds like lycopene actually increase when tomatoes are cooked and the skin and seeds are removed.
Two wedges of watermelon have around 641 milligrams of potassium or 14 percent of the daily recommended intake. This refreshing melon is also a good source of vitamins A and C. This fresh fruit is mostly water, which makes it a good food to maintain hydration. Watermelon, like tomatoes, is packed with lycopene, a plant pigment linked to reducing the risk of some cancers.
One cup of frozen spinach delivers 11 percent (540 mg) of the daily recommended intake of potassium. It is also high in vitamins A and C, like many foods on this list. Spinach also has a low calorie count, a good amount of iron, and is credited with helping reduce cancer risk and manage blood sugar and diabetes.
One cup of cooked beets yields 518 milligrams of potassium. This bold red root vegetable is an excellent source of fiber, magnesium, iron, and vitamin C, and the pink tinge to one's urine and feces following consumption is nothing to be alarmed about. Beets could help reduce inflammation, regulate blood pressure, and support digestive and brain health.
Black beans offer a delicious plant-based boost of fiber and protein, and they're also rich in potassium, with one cup offering 16 percent of the daily recommended intake. The fiber in this hardy legume can help keep bowel movements regular. Black beans contain] plenty of phosphorous, magnesium, and B vitamins. They also may help regulate blood pressure and protect the skeletal system.
White beans have 1,189 milligrams of potassium in a one-cup serving, or 25 percent of the daily recommended intake. They are also high in other essential nutrients, including protein (20 grams) and fiber (13 grams) in a one-cup serving. This low-glycemic food can help fend off fat storage in the body.
Fresh salmon is a healthy food, but canned salmon has its benefits, too. Easy and fast to prepare, canned salmon is rich in omega-3 fatty acids and contains 487 milligrams of potassium or 10 percent of the RDI in every five-ounce can. It also offers a lot of protein and some vitamin D, and the edible bones are high in calcium.
Edamame is a great source of plant-based protein, and these immature soybeans are also a potent source of potassium. One cup has 676 milligrams or 14 percent of the daily recommended amount. Often enjoyed boiled and lightly salted, edamame beans are a healthy snack that doesn't call for fatty or otherwise unhealthy toppings or sauces to taste good.
Perfect for the fall season, butternut squash is full of potassium. One cup of butternut squash yields 12 percent of the daily recommended intake, boasting 582 milligrams of potassium. It is also an excellent source of vitamins A and C and fiber.
These hearty greens are packed with vitamins A, C, and K, not to mention iron and calcium, but they shouldn't be overlooked as a source of potassium, either. One cup of Swiss chard has 20 percent of the daily recommended intake of potassium and just seven calories.
Yogurt is a probiotic that helps with digestion. It is loaded with almost half of the calcium RDI and is low in calories. Furthermore, plain yogurt has 573 milligrams of potassium per cup, in addition to its digestive health and skeletal system-boosting properties and ability to aid in weight management. Note that Greek yogurt has about half as much potassium as regular varieties.
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