5 Foods With More Potassium Than Avocados for Heart, Muscle, and Bone Health

Potassium is a vital mineral that supports nearly every function in the body, including heart, kidney, and nerve health, muscle contraction, blood pressure regulation, and bone strength. While avocados are often praised for their potassium content—with half of a medium avocado providing around 485 mg, or 10% of the daily recommended value—there are several other foods that contain even higher amounts per serving. Incorporating these options into your diet can help you meet your daily potassium goals more effectively.

1. Beet Greens
Beet greens, the leafy tops of the beetroot plant, are an excellent source of potassium, providing about 1,310 mg per cup of cooked greens. This accounts for nearly 28% of the daily value. Beyond potassium, beet greens are rich in vitamin A, vitamin K, and folate. They can be boiled, sautéed with olive oil, garlic, and lemon, or added to soups for a nutrient boost.

2. Lima Beans
One cup of cooked white lima beans contains approximately 955 mg of potassium, or 20% of the daily recommended intake. Lima beans, also known as butter beans, are packed with fiber and folate and can be incorporated into soups, stews, salads, or mashed into dips. Their versatility makes them an easy addition to a balanced diet.

3. Jackfruit
Jackfruit, a tropical fruit known for its large size and distinctive flavor, provides about 739 mg of potassium per cup of raw, sliced fruit, which is 15.7% of the daily value. It is also rich in vitamin C, fiber, and calcium. Jackfruit can be enjoyed fresh, in smoothies, desserts, or even as a meat substitute in vegan and vegetarian recipes.

4. Potatoes (With Skin)
A medium baked potato with the skin on contains around 941 mg of potassium, covering roughly 20% of the daily recommended intake. Potatoes are also a good source of vitamin C, magnesium, and iron. For maximum nutritional benefit, bake, boil, or steam potatoes with the skin left intact and limit high-fat or high-salt toppings.

5. Plain Nonfat Yogurt
An 8-ounce serving of plain nonfat yogurt provides approximately 625 mg of potassium, or 13% of the daily value. In addition to potassium, yogurt is an excellent source of protein, calcium, and vitamin D. It can be eaten alone, topped with fruit or nuts, blended into smoothies, or used as a substitute for cream or mayo in sauces and baked goods.

Why Potassium is Healthy
Potassium is essential for maintaining overall health. It supports proper heart, kidney, and nerve function, helps muscles contract, strengthens bones, and regulates blood pressure and blood sugar levels. The recommended daily intake for adults is around 4,700 mg, with men needing about 3,400 mg and women about 2,600 mg. While severe deficiency is rare, many people do not reach their daily potassium goals.

Including a variety of potassium-rich foods—such as beet greens, lima beans, jackfruit, potatoes, yogurt, and of course, avocados—can help ensure you meet your nutritional needs while supporting heart, muscle, and bone health. Other potassium-rich options include yam, kiwi, orange juice, and clams.