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Yes — a medium banana (≈420 mg potassium) is handy, but it’s far from the heavyweight champion. Baked potatoes, cooked greens, beans and even avocados often pack more potassium per serving. If you’re curious, try this simple swap right away: roast a sweet potato from this recipe and taste how filling (and potassium-rich) it is. (roasted sweet potato recipes)
Potassium is one of those nutrients you hear about in passing — the sort of word that shows up on nutrition labels and in brief health segments. But behind that small type is something that really matters: potassium helps nerves fire, keeps muscles working, and nudges blood pressure in the right direction. For most of us, food is the best way to get it (not pills). If you have kidney problems or take potassium-sparing meds, though, talk to a clinician first — trusted sources like the NHS and Mayo Clinic still recommend individualized guidance.
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Top potassium picks (and how much they give you)
Here’s a quick, journalist-style roundup — real servings, real numbers (rounded). Each entry is followed by a practical way I’ve seen people use it at home.
- Baked potato (medium, with skin): 800–950 mg. Keep the skin. Load it with beans or yogurt and you’ve got a full meal.
- Cooked spinach (1 cup): 700–840 mg. Steamed, wilted into eggs, or blended into sauces — it disappears into dishes but leaves the benefits.
- White beans / cannellini (1 cup, cooked): 700–1,100 mg. Mash them into spreads, stir them into stews; they’re quietly powerful. (quinoa-and-bean salad ideas)
- Avocado (1 medium): 700–900 mg. Smooth, creamy, versatile — toss on toast or swirl into smoothies.
- Cooked beet greens (1 cup): often 800+ mg. The part people usually toss; don’t. Sauté and serve alongside eggs.
- Lentils (1 cup, cooked): 500–800 mg. Hearty in soups, great in curries.
- Sweet potato (1 medium, baked): 450–700 mg. A sweeter option — roast wedges, mash into bowls. (roasted sweet potato recipes)
Yes, a banana is fine. But if you’re aiming for potassium without extra sugar, these swaps help.
Breakfast & snacks that quietly boost potassium
If you’re someone who reaches for a banana mid-morning, try this instead: a yogurt bowl with higher-protein toppings — it’s satisfying and can increase potassium without the quick sugar spike. (yogurt bowls & potassium-friendly toppings)
Or, if you follow an elimination-style plan, there are AIP-friendly potassium swaps that actually taste good (I tested a few last week; they’re not boring). (AIP-friendly potassium swaps)
Nuts, seeds and protein — quick picks
Not all nuts are equal for potassium. Pumpkin seeds, for example, are a surprising powerhouse and pair beautifully with salads and grain bowls. If you’re comparing options, this breakdown is useful. (pumpkin vs chia (seed potassium))
Pistachios also punch above their weight — snack on them, or toss into a grain salad for texture and a potassium bump. (pistachios and other potassium-rich nuts)
How to use these foods — small, practical ideas
You don’t need to overhaul your life. A few tiny changes, done often, add up.
- Swap the banana in your smoothie for half an avocado + a handful of spinach. It lowers sugar and raises potassium.
- Replace a snack banana with a small baked potato topped with Greek-style yogurt and chives — comfort food that also answers the electrolyte call.
- Add white beans to salads or mash into a lemony spread for toast. They’re cheap, shelf-stable when dried, and filling.
- Roast root vegetables (try that sweet potato recipe again) or drizzle toasted seeds into dressings using pumpkin seed oil for nutty depth. (pumpkin seed oil uses) (roasted sweet potato recipes)
Ready to act
- Smoothie swap: banana → ½ avocado + handful cooked spinach.
- Snack swap: banana → small baked potato or a white-bean salad.
- Salad swap: croutons → roasted pumpkin seeds or pistachios.
Safety: who should be cautious
This is important to say plainly: if you have chronic kidney disease or take medications that raise potassium (some blood-pressure drugs, potassium-sparing diuretics), adding lots of high-potassium foods can be risky. Don’t experiment blindly — check with a clinician or dietitian. For everyone else, whole foods are safer than supplements.
How to track and balance it
If you need exact numbers — for clinical reasons or curiosity — use a nutrient database or consult a registered dietitian. For everyday eating: favor whole foods, pair potassium-rich choices with calcium- and magnesium-containing foods, and stay hydrated.
Bottom line
Bananas are convenient, but they’re not the only — or even the top — potassium choice. Everyday staples like baked potatoes, cooked greens, beans, avocados and lentils usually deliver more per serving. Try small swaps, use the recipe link above to roast a sweet potato, and notice how much fuller you feel. (roasted sweet potato recipes)
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Muhammad Ahtsham is the founder of EatLike.com, where he shares real-world advice on clean eating, high-protein meals, and healthy weight loss. With hands-on experience in nutrition and food blogging, his recipes and tips are practical, tested, and made to help real people see results.
