When we think of sources of potassium, most of us call to mind a banana, and while that’s accurate — bananas are indeed an excellent source of potassium — they’re not the only source, or even the best source. Shocking, I know, but it’s true! Here are 8 surprising sources of potassium, which each contain more potassium per serving than the much talked-about banana.
1. Baked Potato
With 840 milligrams of potassium in one large baked potato (with the skin), this humble vegetable has earned its top spot my list of the best (but surprising) sources of potassium. Bearing in mind that a baked potato with its skin contains only 160 calories, you could even add a little dollop of butter and still have a very healthy pre-workout snack.
Your favorite summer-time sweet treat is healthier than you thought! One half of a medium-sized cantaloupe melon contains only 60 calories, but a whopping 680 milligrams of potassium. I sure wish its season was a little longer — I’d love it all winter long…
3. Dates & Raisins
At 615 and 555 milligrams of potassium, respectively, per half-cup serving, dates and raisins are another surprising source of potassium with even more potassium than a banana. Enjoy a handful as a mid-morning snack, or add them to salads at lunch or even stir them into your morning oatmeal. There are so many ways to sneak them into your diet!
As if you needed another reason (besides heart-healthy omega-3s) to enjoy a buttery, flavorful avocado! Half of one avocado contains 602 milligrams of potassium, still more than the average banana. And bananas don’t make good guac, do they? I shudder at the thought…
5. Dried Apricots
If you love dried fruit, but you’re not keen on raisins or dates, then give dried apricots a try! A handful of them contains 480 milligrams of potassium. If you’re just plain not a fan of dried fruit, then swap them for fresh apricots; they each contain about 100 milligrams of potassium apiece, which means 5 of them will have more potassium than the banana.
6. Tomato Juice
While one medium tomato contains about as much potassium as a banana, 1 cup of tomato juice contains more — by about 100 milligrams — with 550 per cup. Add a little fresh ground pepper and a celery stick for a mid-morning snack that’s sure to perk you up!
7. Orange Juice
Again, like the tomato, one orange contains about the same potassium as a banana, but a cup of orange juice contains more. One cup of your favorite sunshine-inspired morning juice (or smoothie ingredient) contains 503 milligrams of potassium.
Here’s another reason to pack a very trendy (and tasty) Greek yoghurt in your lunch — it’s loaded with an impressive 530 milligrams of potassium! Get the most bang for your lunchtime cuppa (yoghurt) by choosing a low-fat or fat-free version, without added sugar.
Now that you’ve seen my list, you won’t look at cantaloupe or baked potatoes quite the same way, will you? I know I won’t… when one of my runner friends suggested a pre-run baked potato to ease my side stitch, I thought she was crazy, but now I know better. Which of these potassium-rich foods will you swap for a banana? Or are you still loyal to the banana as your favored source of potassium?