What Fruit Has More Potassium Than A Banana?
Avocados are extremely high in potassium. This popular fruit, yes, avocados are a fruit, has more than double the amount of potassium in them than one medium-sized banana. Although one medium-sized banana has roughly 422 mg of potassium, one average-sized avocado (200 g) has 975 mg of potassium.
However, bananas are not the only good source of potassium (4). Here are 18 foods that pack more potassium than a banana. 1. Avocados Avocados are packed with healthy fats, vitamin K, and folate. Half an avocado without the skin and seed (68 grams) contains 345 mg of potassium, or 7% of the DV.
Other studies noted the weight-loss benefits of eating avocados regularly. People who regularly eat avocado (about a half of one daily, which contains more potassium than a whole banana) are more likely to have smaller waists and weigh less, say researchers who analyzed over 17,000 American diets. Get More: Healthy Avocado Recipes 3. Yogurt
9 Foods With More Potassium Than a Banana 1. Avocados 1/2 cup mashed avocado = 16 percent daily value. Avocados also are known for having heart-healthy fats.
Here are 15 foods that pack more potassium than a banana. Avocados. Share on Pinterest. Sweet Potatoes.
Foods with more potassium than bananas
- Sweet potatoes. Sweet potatoes provide 542 milligrams of potassium per 100 grams.
- Salmon. Fish has a good concentration of potassium, but salmon stands out from the rest with about 460 mg in its content.
- Green leafy vegetables have more potassium than bananas.
- Avocado.
- Beans.
- Yogurt has more potassium than bananas.
What to limit or avoid
- Fruits
- Vegetables
- Nuts, seeds, beans, and legumes
- Other foods to avoid. People looking to limit their potassium levels may also need to avoid salt substitutes, which can contain higher levels of minerals, including potassium.
Medium Potato. They’re also low in calories, cholesterol, and saturated fat and a good source of vitamins B1, B3, and B6. Of course, all that potassium won’t matter if you heap on butter and
The adequate intake recommendation for potassium is 4,700 mg. Bananas are often touted as a good source of potassium, but other fruits (such as apricots, prunes, and orange juice) and vegetables (such as squash and potatoes) also contain this often-neglected nutrient.
Which has more potassium, bananas or bananas?
Some people turn to bananas, as these are well known for being high in potassium, one medium-sized banana typically containing 422 mg or 9% of the AI ( 1. Trusted Source. , 3 ). But bananas are not the only potassium heroes. Here are 15 foods that pack more potassium than a banana. 1.
Although bananas are a great source of potassium, many other healthy foods — such as sweet potatoes and beets — have more potassium per serving. Some foods such as Swiss chard and white beans even have double the amount of potassium per cup, compared to a medium-sized banana.
Beets are also an excellent source of folate, with one cup (170 grams) providing 34% of the RDI ( 22 ). Summary Beets. or beetroot are a deep-purple vegetable that, when cooked, contains 11% of your. potassium AI in one cup or about 170 grams.
One cup of cooked white beans gives you 829 mg of potassium — a whopping 18% of the AI ( 1. Trusted Source. , 3, 12 ).
Summary Sweet. potatoes are a great way of adding more potassium to your diet. Just one.
They’re an especially nutritious way of supporting your potassium intake — one medium-sized sweet potato contains 541 mg or 12% of your potassium AI ( 1. Trusted Source. , 7 ). What’s more, sweet potatoes are low in fat, pack a small amount of protein and are a good source of complex carbohydrates and fiber.
The adequate intake (AI) for potassium is 4,700 mg in healthy individuals, but unfortunately, most people don’t get enough potassium through their diets ( 1. Trusted Source. , 2.
What are medium potatoes?
Medium Potato. They’re also low in calories, cholesterol, and saturated fat and a good source of vitamins B1, B3, and B6. Of course, all that potassium won’t matter if you heap on butter and sour cream. To keep your potatoes on the healthier side, try stuffing them with broccoli and light cheddar.
Avocado. Though they’re more savory than sweet, they’re actually fruits, not veggies. Even if you don’t eat the whole thing, it should give you a good dose of potassium, along with vitamins A, C, and E. They’re also full of healthy monounsaturated fats that might help lower cholesterol levels.
It even plays a role in basic cell function. But bananas aren’t the only game in town. Lots of foods can provide your body with this essential mineral. Swipe to advance.
Prunes. Prunes, which are dried plums, also have loads of fiber — something your grandpa might have mentioned. They go great with nuts, cheese, or yogurt. They do have lots of sugar though — about 30 grams per ½ cup. Makers often add extra sugar to dried fruits, so keep an eye on that if you want to limit calories.
Makers often add extra sugar to dried fruits, so keep an eye on that if you want to limit calories. If you’d rather drink your prunes, try just 6 ounces of juice, which has almost as much potassium. Swipe to advance. 5/13. Avocado. Though they’re more savory than sweet, they’re actually fruits, not veggies.
Which fruits have the highest potassium content?
Bananas are more readily available and more popular than some of the fruits that are higher in potassium. Other fruits that are more commonly consumed and contain relatively large amounts of potassium include orange juice, cantaloupe, grapefruit juice and apricots.
A 1-cup serving of bananas contains 537 milligrams of potassium, or about 11 percent of the recommended dietary allowance (RDA). A banana contains about 422 milligrams, or 9 percent of the RDA. Add banana to your cereal at breakfast or eat one as a snack.
Mix yogurt, bananas, orange juice and any other fruits you like together in a blender for a high-potass ium treat. Based in Massachusetts, Jessica Bruso has been writing since 2008.
Diet. |. Calories. By Jessica Bruso Updated November 19, 2018. Potassium is an essential mineral that helps balance your sodium levels to keep your blood pressure from getting too high. It also plays a role in heart, muscle and digestive function.
However, a medium papaya weighs about three times as much as a banana, accounting for the higher level of potassium. Per cup, papaya is slightly lower in potassium than banana. Plantains tend to be only slightly larger than bananas, making them more potassium-rich whether you measure by the fruit or by the cup.
While bananas are a good source of potassium, some fruits contain even higher levels of potassium, potentially making it easier to meet the recommended daily intake of this nutrient. Alternatively, you may want to avoid these items if you are on a potassium-restricted diet.
However, a medium papaya weighs about three times as much as a banana, accounting for the higher level of potassium. Per cup, papaya is slightly lower in potassium than banana. Plantains tend to be only slightly larger than bananas, making them more potassium-rich whether you measure by the fruit or by the cup.