The Best Ways to Get More Potassium

Go beyond the banana.

Related To:

When it comes to blood-pressure-helping potassium, there’s a lot of chatter about bananas as the go-to source. But why? A medium banana contains 422 milligrams of potassium, per the USDA National Nutrient Database. This comes out to 9% of the daily value, placing the fruit just shy of being a good source of potassium.

So should the banana be thought of the go-to food for giving you your fill of potassium? While it should certainly be one of them, many foods pack in even more potassium than a banana. Here are four that fit the bill.

White beans

A 1/2 cup of canned white beans contains 595 milligrams potassium, according to the USDA National Nutrient Database. “Not only is this nutritional powerhouse high in potassium, it is also packed with protein and fiber to help with weight management and gut health — and to help reduce risk of diabetes and heart disease,” says Lauren Harris-Pincus, MS, RDN, author of The Protein-Packed Breakfast Club. “White beans are fabulous in a salad, mixed with avocado, chopped veggies, and a citrus dressing.” You can also add them to a white bean and chicken chili, a white bean pizza, and white bean hummus.

Spinach

Three cups of raw spinach offer 502 milligrams of potassium, per the USDA National Nutrient Database. “The spinach cooks down to about one cup, if you prefer to eat it that way,” says Alicia Blittner, MS, RDN, corporate nutritionist and employee wellness manager at FreshDirect. You also get immunity-helping vitamin C and plant-based iron (which helps to keep red blood cells healthy) from the spinach. Enjoy the leafy green in quick sautéed spinach, spinach lasagna and a lupini bean salad.

Sweet potato

A medium baked potato boasts 542 milligrams of potassium, per the USDA National Nutrient Database. It offers many other nutritional benefits, too. The sweet potato is an excellent source of eye-benefitting vitamin A and vitamin C — and is a good source of cholesterol-helping fiber. “It also may help reduce inflammation and blood pressure,” says Harris-Pincus. “Sweet potatoes are so delicious when made into baked fries. I also love to make sweet potato toast and top it with peanut butter and raspberries.” Also add sweet potatoes to sweet potato salad and sweet potato cauliflower pizza or serve them roasted with honey and cinnamon.

Canned clams

Here’s a surprising source of potassium, with 534 milligrams in a 3-ounce serving, according to the USDA National Nutrient Database. “They also provide minerals like calcium, magnesium and zinc — as well as protein,” notes Harris-Pincus. “People who have trouble eating seafood two times per week can easily add canned clams to soup, pasta and rice dishes. One of my favorite go-to dinners is to combine whole-grain or bean-based pasta with marinara sauce, leftover roasted veggies and canned clams. The tomato sauce also offers potassium, so it's a potassium double whammy.” Canned clams are also a great addition to Manhattan clam chowder, pasta and clam pizza.

Amy Gorin, MS, RDN, is a registered dietitian nutritionist and owner of Amy Gorin Nutrition in the New York City area. She’s a regular contributor to many publications, including EverydayHealth.com, ReadersDigest.com, NBCNews.com, and more. She also pens a recipe-focused blog, Amy’s Eat List, where she shares easy, healthy recipes. Connect with her on Instagram, Facebook, Twitter, and Pinterest.

Related Links:

Next Up

Food Network Magazine's Banana Recipe Contest Winner

A Pennsylvania reader's dressed-up doughnuts came out on top in our banana-themed contest.

Do Bananas Have Too Much Sugar?

Let's unpeel the nutritional details of this favorite fruit.

How to Cure a Holiday Hangover

Overindulgence during the holidays comes at a price: the (almost) inevitable hangover.

The Secret to Really Good Banana Bread

Preheat your oven and pull out your favorite banana bread recipe, because this trick means never having to wait for bananas to ripen on the counter again.

Small Steps: 5 Ways To Get More Calcium

We’ve told you how to drink more water, fit in more exercise and eat more fruit—this week it’s all about calcium. If you don’t get enough of this mineral, here are 5 ways to help.

7 Healthy Ways to Grill Fresh Fruit Before the End of Summer

These recipes will steal a peach of your heart.

Winning Coconut Recipe

Sweet scones from a California reader came out on top in our coconut-themed contest.

POLL: How Do You Eat Fruit?

Share your healthy eating habits.

This Is the Best Fruit You Can Eat

Some are definitely better than others.

Latest Stories