According to a registered dietitian, that banana-a-day habit wont quite cut it.
Foods high in potassium are a necessary part of a healthy diet.
And contrary to popular belief, bananas aren’t necessarily the best or only way to get enough potassium.
Photo: Getty Images
We talked to a registered dietitian to find out some otherpotassium-rich foodsyou can add to the grocery list.
How Much Potassium Do You Need?
Getting the right amount of potassium is important for proper bodily functions.
Greg DuPree
But how much potassium you need per day depends on your age and sex.
Adults need a little more potassium per day.
Females 19 years old and up need 2,600 milligrams per day, while males need 3,400 milligrams per day.
Victor Protasio
Pregnant and breastfeeding adults should consume 2,900 milligrams and 2,800 per day, respectively.
And there are many whole foods that are abundant with potassium, Shapiro says.
Read on for the nutrition expert’s favorite potassium-rich choices.
Getty Images
One medium sweet potato contains 15 to 20 percent of your daily potassium needs.
“Pair one with some lean protein and you’ll feel satisfied for hours, Shapiro suggests.
Spinach
Spinach is low in calories, high in fiber, and packed with folic acid.
A flavorful mix of just four ingredients tahini, maple syrup, tamari, and sesame seeds takes wilted spinach to another level. This melt-in-your-mouth side is saucy on the plate, adding another layer of flavor to your main dish.Get the recipe:Wilted Sesame Spinach.Greg DuPree
Its also rich in lutein and zeaxanthin to support eye health, Shapiro adds.
Watermelon
According to Shapiro,watermelon is loaded with antioxidantsthat reduce the risk for certain cancers.
But it doesn’t only add flavor.
Kelsey Hansen
It also packs a punch when it comes to potassium.
Yams
ken6345 / Getty Images
Similar to sweet potatoes,yamstend to be more starchy.
However, despite their differences, yams pack potassium, just like sweet potatoes.
Caitlin Bensel
Carrots
Greg Dupree
Carrots are full of key vitamins and nutrients.
Lentils make for a great base for tons of dishes, fromsoupsto stews.
They are filling due to their rich fiber content, as well (20.5 grams per cup).
Potatoes - Growing Potatoes in the Vegetable Garden.Photo: © Chip Somodevilla / Getty Images.
Dates
One pitted date alone contains 167 milligrams of potassium.
you might add them into your morning shakes to thicken and sweeten them, for example.
It contains all nine essential amino acids and is acomplete proteinsource.
This delightfully simple French dessert is a like a cross between a baked pancake and a custardy cake. Though clafoutis are commonly made with cherries, we love the way this one shows off the sweetness and sunny hue of golden apricots.Get the recipe:Apricot Clafouti.Marcus Nilsson
Plus, butternut squash is perfectly sweet without spiking your blood sugar.
You might even get an unexpected boost of energy since they’re also high inelectrolytes!
Beets
Beetsmight be a controversial food, but their health benefits are well worth it.
duckycards / Getty Images
“Beets are underrated, especially when it comes to supporting circulation and energy,” Tateossian says.
Frequently Asked Questions
When you don’t get enough potassium, you develop a condition called hypokalemia.
You may feel constipated and fatigued.
Stephen DeVries
Potassium is an important electrolyte.
Cells need potassium to function properly, and the kidneys remove any excess through the urinary system.
Yes, you could get potassium from supplements.
What is a Raisin?.Getty
Potassium supplements are available in various forms, such as potassium chloride, citrate, and gluconate.
Hyperkalemia can affect heart function and overall health.
National Institutes of Health: Office of Dietary Supplements.
Enn Li Photography/Getty Images
2013;346:f1378.
doi:10.1136/bmj.f1378
USDA Food Data Central,Avocados, raw, California.
Accessed January 1, 2023.
Westend61 / Getty Images
NIH Office of Dietary Supplements,Potassium fact sheet for health professionals.Accessed January 1, 2023.
USDA Food Data Central,Watermelon, raw.
Accessed January 1, 2023.
ken6345 / Getty Images
USDA Food Data Central,White beans NFS.Accessed January 3, 2023.
US Department of Agriculture, Food Data Central.
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170520/nutrients
USDA Food Data Central,Organic dried apricots.Accessed January 1, 2023.
Greg Dupree
Accessed February 26, 2023.
U.S. Department of Agriculture.
“Yam, raw.”
Julio Ricco/Getty Images
U.S. Department of Agriculture.
“Carrots, raw.”
U.S. Department of Agriculture.
egal/Getty Images
“PITTED PRUNES, DRIED PLUMS.”
U.S. Department of Agriculture.
“Lentils, raw.”
Getty Images
U.S. Department of Agriculture.
“Dates, medjool.”
U.S. Department of Agriculture.
Greg DuPree
“Edamame, frozen, prepared.”
U.S. Department of Agriculture.
“Clams, steamed or boiled.”
Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
U.S. Department of Agriculture.
“Corn, sweet, yellow, raw.”
U.S. Department of Agriculture.
Claudia Totir/Getty Images
“Quinoa, cooked.”
U.S. Department of Agriculture.
“Low blood potassium.”
Victor Protasio
“Hyperkalemia (high potassium).”
Caitlin Bensel
