15 Foods With More Potassium Than Bananas (And Why You Need To Eat Them)

bananas, potassium, foods

Written by: Lindsay Sibson

Do you ever feel sleepy and tired?

Ha ha – that is quite a redundant question in this day and age of demanding jobs, endless obligations and activities and a general “more is better” mentality.


However, beyond a touch of lethargy… do you ever:

  • Feel weak?
  • Have issues going #2?
  • Experience muscle cramps and aches?
  • Feel confused? 

If you replied YES to any of the above statements then it’s time to investigate whether low POTASSIUM is the source of your symptoms.

What Is Potassium?

Potassium is a chemical element that was first derived from potash, the ashes of plants.

Potassium ions are necessary for the function of ALL living cells!

Because it is not naturally produced by your body, it is important to obtain this vital  mineral and electrolyte via the foods you eat.

Why You Need Potassium

Potassium is one of the most important nutrients that you body needs! It is vital for your heart, kidneys and other organs so that they are able to function at their optimal level.

Potassium helps:

  • Keep your blood vessels protected from oxidative damage
  • Balance the effects of salt on your blood pressure
  • Keep the vessel walls from thickening
  • Transport nutrients for your cells
  • Maintain a normal blood range
  • Regulate your body’s acidity levels
  • Ensure your kidneys are healthy and strong
  • Nerve function and muscle responses

How Much Potassium Do You Need?

The Food and Nutrition Board of the Institute of Medicine guidelines for daily potassium intake are as follows:

Age Amount Of Potassium Per Day
Over the age of 14 4,700 mg
Ages 9 to 13 4,500 mg
Ages 4 to 8 3,800 mg
Ages 1 to 3 3,000 mg
Babies Under 1 700 mg
** Pregnant women 4,700 mg
** Breastfeeding mothers 5,100 mg

If you are not getting enough potassium in your diet, it increases your risk of:

  • Cancer
  • Stroke
  • Digestive disorders
  • Heart disease
  • High blood pressure
  • Arthritis
  • Infertility 

Foods With Way More Potassium Than Bananas

Food Potassium Content
  • 1 whole avocado
  • 1068 mg
  • 1 cup spinach
  • 839 mg
  • ½ cup dried apricots
  • 755 mg
  • 1 sweet potato
  • 694 mg
  • ¼ cup organic tomato paste
  • 664 mg
  • ½ cup beet greens (the top part!)
  • 644 mg
  • 1 cup coconut water
  • 600 mg
  • ½ cup white beans
  • 600 mg
  • 8 ounces plain organic non-fat yogurt
  • 579 mg
  • 3 ounces of clams
  • 534 mg
  • ¾ cup organic prune juice
  • 530 mg
  • ¾ cup organic carrot juice
  • 500 mg
  • 1 tablespoon blackstrap molasses
  • 500 mg
  • 3 ounces tuna
  • 500 mg
  • ½ cup cooked soybeans
  • 500 mg
  • 1 medium BANANA
  • 400 mg

With so many tasty foods to choose from… increasing your potassium intake will be a piece of cake – especially if it’s made with avocado or sweet potato!

Lindsay Sibson

Lindsay Sibson

Lindsay Sibson turned her lifelong dream of traveling the world into a reality when she first stepped on a plan in April of 2014. With the simple intention of learning more about this beautiful world, she stepped away from corporate America to explore an alternative lifestyle of long term international travel, volunteering, blogging and pursuing a blissfully happy and fulfilling way of life.

Lindsay documents her journey in hopes of empowering others to find their passion, reignite their spark and freshen their outlook on life. Connect with her on her website and follow her travels on Instagram (https://www.instagram.com/_traveloholic_).

Through her blog, Lindsay documents her journey in hopes of empowering others to find their passion, reignite their spark and freshen their outlook on life.
Lindsay Sibson

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