Top 10 Potassium Sources (More Than a Banana)

When someone mentions potassium, we almost all immediately think of banana as the source of this important mineral. Also, we all know that potassium is extremely important for the proper functioning of the human body, but few know what exactly it does in our body and why it is important to bring it into the body daily. Potassium has many functions, but its most important are:

• Maintaining normal blood pressure
• Participation in maintaining normal muscle function, i
• Normal functioning of the nervous system.

In addition, potassium, found inside the cell, is involved in the regulation of water balance, acid-base balance, and an important role in the transmission of electrical impulses to the heart.

Potassium deficiency (hypokalemia) is very rare in healthy people, but the causes that can lead to this condition are long-term vomiting, diuretics, kidney disease, alcoholism, laxatives and magnesium deficiency.

In order to bring in enough potassium daily, be sure to include foods rich in this mineral in the menu. In addition to the aforementioned banana, which is certainly the most famous source of potassium with 358 mg per 100 grams of this fruit, we bring 10 foods that have more potassium than bananas, per 100 grams:

1. Dried tomatoes - 1565 mg

You can buy dried tomatoes alone or in some oil. They are a great addition to dishes, from salads to various home-made pastries and similar foods that will give them freshness but also nutritional richness.

100 grams of dried tomatoes contain 1565 mg of potassium, which puts this food at the top of the best sources of potassium.

In addition to potassium, dried tomatoes are a great source of vitamins C and A and a good source of magnesium.

2. Dried apricots - 1162 mg

Dried apricots are obtained by the dehydration of fresh fruits and many are a very expensive snack or snack. 100 grams of dried apricots contain a whopping 1162 mg of potassium.

In addition, dried apricots are a great source of fiber and vitamins A and E.

3. Tomato concentrate - 972 mg

The tomato concentrate, or tomato paste, is obtained by cooking peeled tomatoes. It is used as a complement to dishes, from stews to various sauces.

Tomato concentrate is one of the best sources of potassium in our market. 100 grams of this product contains 972 mg of potassium, and it contains vitamin C and lycopene.


When buying this product, keep an eye on the sugar and additives and buy the purest version.

4. Leaf beetroot - 909 mg

When buying a fresh beetroot, don't make the mistake you see so often and throw in a beetroot. It is one of the best sources of potassium among foods. There are 909 mg of potassium in 100 grams of boiled beetroot.

In addition to potassium, beetroot leaves are rich in vitamins K, A, C and B2 and minerals with copper, manganese and magnesium.

5. Dried raisins - 825 mg

Dried raisins are disliked by many and adored by others. If you are not very hated, be sure to include them in your diet, as 100 grams of these dried berries contain as much as 825 mg of potassium.

In addition, raisins are a great source of dietary fiber, so many opt for digestive problems and disorders.

6. White beans - 561 mg

White beans are an excellent source of potassium, with 100 grams of this food being 561 mg high in potassium, a significantly higher proportion than bananas. In addition, this type of beans is rich in B-group vitamins and an excellent source of iron and vegetable proteins.

In addition, white beans are an excellent source of fiber that contributes to the feeling of satiety and provides a healthy digestive system.

7. Chard - 539 mg

Chard is a green leafy vegetable that, like spinach, has an extremely high nutritional value. 100 grams of boiled chard contains a high of 539 mg of potassium, which also significantly exceeds the amount found in bananas.

Also, in 100 grams of potassium, it contains over 400% of the recommended daily amount of Vitamin K and 120% of the recommended daily amount of Vitamin A. Chard has very few calories and is a good source of fiber.


Because of all of the above, chard is a must-have on the menu as often as possible.

8. Avocado - 485 mg

Avocados can certainly be said to be IN. But as you become aware of its nutritional value, it will be clear that avocados deserve to be on everyone's menu.

Avocados contain good fats and are an excellent source of vitamin K and folate. There are 485 mg of potassium in 100 grams of avocados, which is about 10% of the required daily value.

9. Potatoes - 378 mg

Potatoes are starchy vegetables that are the basis of the diet of many world cultures. There are 378 mg of potassium in 100 grams of potatoes, so with one smaller potato it is possible to bring in a high amount of this mineral.

Due to the different varieties of potatoes, and the different country in which the potatoes are grown, some variations between the varieties are possible.

10. Salmon - 363 mg

Salmon, in addition to being a great source of protein and healthy fats, is also one of the foods that abounds in potassium. There are 363 mg of potassium in 100 grams of fresh salmon, which also exceeds that found in bananas.

In addition, salmon is also rich in vitamins B6 and B12.


Although banana is extremely convenient to eat and is a good source of potassium, these 10 foods should definitely have a place on your menu as they exceed the potassium content of bananas, in some cases even 4 times.