7 Foods that Pack More Potassium than Bananas


One of the vital minerals that our body needs to stay fit is potassium. It is also a necessary electrolyte which provides long-lasting energy to the body. Potassium helps in maintaining blood pressure, transport nutrients throughout your body, and improves muscle function. Bananas are considered high in potassium and can amount for 422 mg in a medium size. The body needs a total of 4,700 mg for potassium to stay healthy. Eating bananas all the time for sufficing potassium can get boring. But they are not the only rich source of potassium that you can eat. Here are the seven foods packed with potassium other than bananas.

Tomato Paste

Tomato paste can be made from cooked tomatoes. They add flavours to your food and are easy to make or purchase. Only 50 gms of tomato paste can provide 486 mg of potassium. Tomato paste also contains Vitamin C and lycopene.

Black Beans

Black Beans

Also known as turtle beans, the black beans are a staple food in Central and South America. It is often served with burritos and soups. One cup of black beans can give 611 mg of potassium. However, black beans also consider phytates that can reduce the body’s absorption of minerals.

Coconut Water

Coconut is a great fruit which provides or eating as well as drinking. Coconut water is a great hydrating drink. It is a natural energy drink which contains the key electrolytes. One cup of coconut water contains 600 mg of potassium. Other than K, it is also rich in magnesium, calcium, manganese, and sodium.



Spinach is one of the most nutritious vegetables around. One cup of frozen spinach contains 540 mg of potassium. Other nutrients also include magnesium, vitamin A, folate, and vitamin K. Also, three cups of raw spinach contain 558 mg of potassium.


Avocados are healthy and popular food which is packed with good fats. It is also rich in vitamin K and folate. One half of an avocado has 487 mg of potassium in it. If you eat a full avocado, you are intaking almost twice the amount of potassium you need at once. They are also good for controlling blood pressure and help in stopping hypertension.

Sweet potatoes

Sweet potatoes

Sweet potatoes are another popular food which is used as an alternative for potatoes and are rich in potassium. One medium-sized sweet potato can contain 541 mg of potassium. It is a good source of fibre, protein, and complex carbs and is low in fat.


Watermelon is a refreshing fruit which has to give you 640 mg of potassium in just two wedges. It is abundant in potassium and contains 172 calories, 44 gms of carbs, 3.4 gms of protein, 2.2 gms of fibre, and only 0.8 gms of fat.


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