I'm sure when you hear the word potassium, you automatically think of bananas. While it's true that they're great sources of this valuable mineral, many other foods contain potassium too. 
Before I get into that you should know how much you need everyday and why you need it. The RDI of potassium is 4,200 mg. Potassium is necessary for maintaining blood pressure, proper nerve, kidney, and heart functions, muscle contractions, and also digestion. Not getting enough could cause muscle cramps.
Humans should have no problem getting enough potassium in their diets because it's found in so many whole foods. Want to know what are great sources? Then read more
| Food | Serving Size | Amount of Potassium (in mg) |
| Banana | 1 medium | 422 |
| Baked sweet potato | 1 medium | 655 |
| Steamed beet greens | 1/2 cup | 655 |
| Baked potato | 1 medium | 610 |
| Halibut | 3 oz. | 490 |
| Lima beans | 1/2 cup | 484 |
| Skim milk | 1 cup | 382 |
| Yogurt | 6 oz. | 399 |
| Cantaloupe | 1/4 medium | 368 |
| Orange juice | 3/4 cup | 355 |
| Steamed swiss chard | 1 cup. | 961 |
| Molasses | 2 tsp | 340 |
| Steamed broccoli | 1 cup | 505 |
| Boiled beets | 1 cup | 518 |
| Avocado | 1 cup | 874 |
| Lentils | 1/2 cup | 365 |
| Brussels sprouts | 1 cup | 495 |
| Carrots | 1 cup | 394 |
| Winter squash | 1 cup | 896 |
| Steamed spinach | 1 cup | 839 |
As you can see you have plenty of choices when it comes finding sources for potassium. Which one is your fave?
Celine
Wow, so many foods I like contain a lot of potassium! I love bananas, sweet potatoes, yogurt, cantaloupe, orange juice, broccoli, avocado, lentils, brussels sprouts, carrots, winter squash, and spinach! I should be all set with my potassium levels!
1i have low potassium
2i proly need to save this chart lol
3My favorites are sweet potatoes, bananas, & broccoli, in that order!
4who knew you needs 4'700 mg a day. Thank goodness there are so many food that have it.
5my fave is coconut water...i usually drink o.n.e. after i work out (replaces electrolytes...and is really tropical...which is nice because it's still snowing here in idaho). it has something like 670 mg per single-serving carton. yum.
6yummmmm potassium :}
7Wow, I eat A LOT of these foods on a regular basis. Who knew?! My favorites from this list are bananas, sweet potatoes, avocadoes, and yogurt.
But I also love squash, lentils, halibut, cantaloupe, skim milk, and spinach.
8Another excuse to indulge in avocados...yay!
9Yum!!
10Every day, I eat a cup of spinach, a yogurt, broccoli, carrots, and sometimes cantaloupe. I doubt I'm short on potassium, but I think it's kind of funny that people think bananas are such a super source of potassium when they really don't have all THAT much. You can get more by eating spinach or Swiss chard.
11Bring on the chard!
12mmmmm Avocado!!
13Thanks FitSugar! I never knew I needed that much K in a day...
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