13 Foods That Have More Potassium Than a Banana

A medium baked white potato contains around 941 milligrams of potassium, more than twice the amount in a banana and equal to 20% of the recommended daily intake. Potatoes also provide gut-friendly resistant starch, especially when cooked and cooled, along with vitamin C, vitamin B6, and fiber. The root itself is nutritious — it’s often the butter, cheese, and sour cream added on top that lessen its health value.

Sweet potatoes offer around 542 milligrams of potassium per medium baked serving — roughly 12% of the daily recommended intake. They’re also rich in beta-carotene (vitamin A), vitamin C, fiber, and some protein. Whether roasted, mashed, or cubed in salads, sweet potatoes are a versatile and nutrient-dense option.

Tomatoes and tomato-based products are excellent sources of potassium — a cup of plain, low-sodium tomato sauce provides about 728 milligrams, or 15% of the daily recommended intake. Tomato sauce is also high in vitamin A, vitamin C, fiber, magnesium, and vitamin B6. Unlike many vegetables, cooked tomatoes can actually offer more health benefits than raw, especially in terms of lycopene absorption — a plant compound linked to heart health and cancer risk reduction.

Two wedges of fresh watermelon deliver about 641 milligrams of potassium, roughly 14% of the daily target. Watermelon is over 90% water, making it an excellent hydrating fruit, especially during warmer months. It’s also rich in vitamins A and C and contains lycopene — the same antioxidant found in tomatoes — which may help protect against certain cancers.

A cup of frozen spinach has about 540 milligrams of potassium, providing 11% of the daily recommendation. It’s also low in calories and high in vitamins A and C, as well as iron. Regular consumption of spinach has been linked to reduced inflammation and may help support blood sugar regulation and cardiovascular health.

Cooked beets offer 518 milligrams of potassium per cup, along with fiber, folate, magnesium, iron, and vitamin C. Their deep red hue comes from betalains, compounds with antioxidant and anti-inflammatory properties. Beets may support digestion, reduce blood pressure, and improve brain function. Don’t be alarmed if they temporarily tint your urine or stool — it’s a harmless effect known as beeturia.

One cup of cooked black beans provides around 739 milligrams of potassium, or 16% of the daily value — a notable jump from the previous number listed. These legumes are also packed with fiber, protein, and beneficial nutrients like phosphorus, magnesium, and B vitamins. Black beans support heart health and help regulate blood sugar while promoting digestive regularity.

White beans are one of the most potassium-rich foods available, with a whopping 1,189 milligrams per cup — about 25% of your daily needs. They’re also high in fiber (13 grams) and protein (20 grams) per serving, making them a great option for sustained energy. Their low glycemic index may help stabilize blood sugar levels, and they’re especially beneficial for people managing diabetes or hypertension.

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.