10 Foods Richer In Potassium Than A Banana

A banana brings you less than 10% of your daily dose of potassium. Here are other sources of this essential mineral for your health.

1) Butternut squash

This very sweet tasting root vegetable beats bananas in terms of potassium with 582 mg of this precious mineral per cup (250 ml), compared to 420 mg for bananas. According to Health Canada, an adult should absorb 4700 mg of potassium per day.

2) Edamame (soybeans)

One cup (250 ml) of these tasty beans contains 676 mg of potassium. Edamame is also one of the best sources of vegetable protein in the world because it contains all the micronutrients our bodies need to build muscle. Edamames are delicious grilled and slightly salted.

3) White potatoes and sweet potatoes

A sweet potato contains 542 mg of potassium, while its cousin, the potato, contains 941 mg of it. These two tubers are also very rich in vitamin A.

4) Swiss chard

Get 961 mg of potassium by tasting a single cup (250 ml) of Swiss chard. This leafy vegetable is also packed with iron, calcium, and vitamins A, C, and K.

5) The beets

Cut and roast a single cup of beets, and you will swallow 518 mg of potassium. As a bonus, you will also have folate, manganese and copper, not to mention fiber, magnesium, phosphorus, vitamin C, iron and vitamin B6.

6) Tomato sauce

Few people know that tomato sauce is a source of potassium. But a pizza, a plate of pasta, or a vegetable dish topped with a cup of tomato sauce will give you 728 mg of potassium.

7) Black beans

One cup of black beans contains 739 mg of potassium. This legume is also an extraordinary source of vegetable proteins, iron, phosphorus, calcium, magnesium, manganese, copper and zinc.

8) White beans

It’s a well-kept secret, but white beans are the best source of potassium you can find. Just one cup has the phenomenal amount of 1,189 mg of potassium, about a quarter of the recommended daily allowance. Like black beans, they also contain protein, fiber, and a host of other health-promoting vitamins and minerals.

9) Watermelon

Two slices of watermelon contain 641 mg of potassium, in addition to a star ingredient: lycopene, a plant pigment known to reduce the risk of certain cancers.

10) Yogurt

In addition to being a great source of calcium, yogurt provides 380 mg of potassium per 240 ml (8 oz) jar. Increase your potassium dose by adding 30 g (1 oz) of hazelnuts, which contain 211 mg, and a banana.

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