In the world of wellness, bananas are known for one thing: Potassium. The essential mineral is key to heart, muscle, and nervous system function, with one major caveat—your body doesn’t make potassium on its own, so you have to get it all from your diet. And while, yes, bananas are a great way to hit your daily potassium goals, some foods are even better sources.
If you’re aiming to meet your daily potassium value (it’s 2,600 mg for an adult woman, 3,400 mg for an adult man, and changes with age and other variables), read on for all the other foods you should be eating daily. All of the foods below have more than 422 mg of potassium per serving, according to the National Institutes of Health, aka the amount found in one medium banana.
Acorn Squash
On top of high levels of potassium and magnesium (and being my least favorite fall vegetable ever!), acorn squash is also very high in fiber. A cup of it (mashed!) comes in at 644 mg, or 14% of your daily value.
Apricots
While dried fruit can be a sneaky source of sugar, you should still consider adding dried apricots to your diet. Half a cup of them comes in at a whopping 755 mg, or 16% of your daily value. It’s one of the most potassium-rich foods out there.
Avocados
The millennial-coded food contains vitamins B, K, E, and C, as well as fiber, antioxidants, and more. And then there’s the potassium; avocados have 507 mg of potassium.
Grapefruit
One cup of the juice of this pink citrus fruit contains 400 mg of the mineral.
Kidney Beans
Endlessly adaptable, kidney beans are a great source of fiber to incorporate into soups, salads, rice dishes, and more. One cup of canned kidney beans contains 607 mg of potassium, or 13% of your daily value.
Lentils
This nutrient-dense legume is a total powerhouse when it comes to protein, fiber, iron, and folate—along with potassium. A single cup of cooked lentils contains 731 mg of potassium, or 16% of your daily value.
Milk
In the world of milk, the options are endless. But if you’re looking to up your potassium, try 1%—a cup of it has 8% of your daily value, or 366 mg.
Orange Juice
This bright citrus fruit isn’t just a great source of vitamin C—a single cup has 496 mg of the mineral, or 11% of your daily value.
Potatoes
A win for baked potato lovers like myself. One medium baked potato (no need to eat the skin!) has 610 mg of the mineral, or 13% of your daily value.
Prunes
The NIH lists prunes—aka dried plums—as not only great for your digestive system, but also to up your potassium. One half of a cup of dried prunes provides 14% of your daily intake, or 635 mg.
Raisins
Half a cup of dried grapes has 13% of your daily potassium goal, or 618 mg.
Soy Beans
Soy beans—which include foods like tofu, tempeh, edamame, and miso—are a great source of potassium. When it comes to the actual beans, half a cup of boiled soy beans has 9% of the daily value of potassium, or 443 mg.
Sweet Potatoes
In the great potato debate—white versus sweet—both are great in terms of potassium. When it comes to sweet potatoes, they have less potassium than the white variety, coming in at 486 mg.
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