17 High-Potassium Foods Nutritionists Say Are Better Than Bananas for Heart Health

Potassium plays a vital role in maintaining muscle strength, bone density, nerve regulation, and healthy blood pressure. According to the National Institutes of Health, adults should consume between 2,600 and 3,400 milligrams of potassium each day to support optimal body function.

Although bananas are widely recognized as a source of potassium, one medium banana provides only around 450 milligrams. Fortunately, several other foods contain far higher levels of this essential mineral. Below are 17 excellent alternatives that deliver even more potassium than a banana — while adding variety and flavor to your diet.

Beet Greens

1 cup (cooked) = 1,309 mg potassium
Beet greens provide nearly three times as much potassium as a banana. Instead of throwing them away, chop and add them to soups, stews, or stir-fries for a nutrient-rich boost.

Adzuki Beans

1 cup (cooked) = 1,224 mg potassium
Commonly used in Asian dishes, adzuki beans (also called red mung beans) are rich in antioxidants and protein. They work well in both savory and sweet recipes.

Swiss Chard

1 cup (cooked) = 961 mg potassium
This colorful leafy green offers a big potassium punch and pairs beautifully with garlic or olive oil. You can sauté it, add it to soups, or pickle the stems for later use.

Yams

1 cup (cooked) = 911 mg potassium
Native to Africa and Asia, true yams are starchier than sweet potatoes and packed with potassium. Their dense texture makes them great for roasting or boiling.

Acorn Squash

1 cup (cooked) = 896 mg potassium
Acorn squash adds color and nutrition to your plate, especially in its peak season (September to December). Roast or mash it for a hearty side dish.

Spinach

1 cup (cooked) = 839 mg potassium
Spinach delivers an impressive dose of potassium along with iron, calcium, and vitamin C. Add it to smoothies, omelets, or soups for a quick nutrient upgrade.

Jackfruit

1 cup = 739 mg potassium
This tropical fruit is famous for its meaty texture and subtle sweetness. It’s ideal for vegan dishes and can be eaten raw, cooked, or canned.

Water Chestnuts

1 cup = 724 mg potassium
Crunchy and hydrating, water chestnuts enhance salads, stir-fries, and soups while adding potassium and fiber to your diet.

Guava

1 cup = 688 mg potassium
Guava is rich in vitamin C and dietary fiber. Its pink interior and sweet aroma make it a refreshing and nutrient-packed fruit choice.

Plantains

1 cup (cooked) = 663 mg potassium
Plantains, closely related to bananas, are best enjoyed fried, grilled, or baked. They’re delicious at all stages of ripeness and contain more potassium than regular bananas.

Taro Root

1 cup (cooked) = 639 mg potassium
Used in chips, desserts, and teas, taro root provides a subtle sweetness and high potassium content. It’s a great alternative to potatoes in many recipes.

Nonfat and Low-Fat Yogurt

8 oz = 573–625 mg potassium
Plain yogurt, especially low-fat or nonfat varieties, is a convenient and creamy way to get your potassium. Pair it with fruits or oats for a filling breakfast.

Butternut Squash

1 cup (cooked) = 582 mg potassium
Naturally sweet and fiber-rich, butternut squash provides more potassium than a banana. Roast it for a caramelized, flavorful dish.

Parsnips

1 cup (cooked) = 572 mg potassium
Parsnips resemble pale carrots but taste sweeter and earthier. They’re perfect for soups, roasts, or mashing as a potato alternative.

Sweet Potato

1 cup (cooked) = 572 mg potassium
Sweet potatoes are a household favorite for their fiber, vitamin A, and potassium. Bake or boil them for a filling and nutritious meal.

Kiwi

1 cup = 560 mg potassium
Small but mighty, kiwi adds a tangy taste to fruit bowls and smoothies. It’s rich in vitamin C and supports heart health.

Cantaloupe

Adding a variety of potassium-rich foods to your diet is one of the simplest ways to support heart, muscle, and nerve health. From leafy greens and beans to tropical fruits and root vegetables, these options not only provide more potassium than a banana but also introduce exciting flavors and textures to your meals.