Potassium is an essential mineral that helps your heart, muscles, and nerves work properly. It also plays a key role in keeping your blood pressure in check and balancing the fluids in your body. But the truth is — most of us don’t get enough potassium from our daily meals.
While bananas are often praised for their potassium content, they’re not the only (or even the best) option. Several other foods provide more potassium per serving and come with added health benefits too. Here are 10 delicious potassium-rich foods you can start eating today.
1. Beans
Whether it’s black beans, kidney beans, or white beans — they’re all loaded with potassium.
- Potassium per cup (cooked white beans): 1004 mg (21% DV)
- Also high in fiber, plant protein, and iron
- Easy to use in: salads, soups, tacos, stews, or as a filling for wraps
Tip: Canned beans are convenient, but rinse them to reduce extra sodium.
2. Sweet Potatoes
Sweet potatoes are not just delicious — they’re also a great source of potassium.
- Potassium per medium baked sweet potato: 542 mg (12% DV)
- Rich in vitamin A, fiber, and vitamin C
- Try roasting, mashing, or sautéing them with spices
Bonus: Great for digestion and immune health.
3. Spinach
Spinach is a powerhouse of nutrients and one of the best green veggies for potassium.
- Potassium per cup (cooked): 540 mg (12% DV)
- Packed with vitamin K, folate, calcium, and iron
- Add to: salads, omelettes, parathas, or mix into dal and soups
Frozen spinach works just as well for cooked dishes.
4. Watermelon
This juicy summer fruit isn’t just refreshing — it’s full of potassium.
- Potassium per 2-cup serving: 592 mg (13% DV)
- High in vitamin C and hydrating water content
- Perfect as a snack, dessert, or in fruit salads
Tip: Make a watermelon juice with mint and lemon for a healthy drink.
5. Coconut Water
This natural drink is not only hydrating but also high in potassium.
- Potassium per cup: 600 mg (13% DV)
- Contains electrolytes like sodium and magnesium
- Ideal for: post-workout recovery or hot summer days
Choose unsweetened coconut water without added flavours for best results.
6. Avocados
These creamy fruits are rich in potassium and heart-friendly fats.
- Potassium per half avocado: 345 mg (7% DV)
- High in vitamin K, folate, and healthy fats
- Add to toast, rotis, dips, smoothies, or sandwiches
Pro Tip: Mash it with salt, lemon, and chilli flakes for a quick dip.
7. Lentils
Lentils are commonly used in Indian households and are a top potassium source.
- Potassium per cup (cooked): 731 mg (16% DV)
- Also packed with protein, fiber, iron, and zinc
- Use in dals, khichdi, curries, and even salads
Red, green, or brown — all types are good for you.
8. Tomato Paste
A small amount of tomato paste delivers a big potassium punch.
- Potassium per 3 tablespoons: 664 mg (14% DV)
- Rich in lycopene and vitamin C
- Use in: gravies, soups, sauces, and pasta dishes
Note: Choose tomato paste with no added sugar or salt for a healthier option.
9. Butternut Squash
This winter vegetable is sweet, creamy, and high in potassium.
- Potassium per cup (cooked): 582 mg (12% DV)
- Also contains vitamin A and antioxidants
- Roast, mash, or blend into soups and gravies
Fun fact: It pairs well with cinnamon or black pepper.
10. Potatoes
Don’t skip potatoes thinking they’re unhealthy. When cooked right, they’re great for potassium.
- Potassium per medium potato (with skin): 620 mg (13% DV)
- Good source of vitamin B6, fiber, and vitamin C
- Bake, boil, or roast — and top with veggies, beans, or chutneys
Avoid frying — opt for healthier cooking methods instead.
How Much Potassium Do You Need?
- Recommended daily intake:
- Adults: 2,500 to 3,400 mg per day
- Teens and older children may need slightly less, depending on age
Getting enough potassium helps:
- Maintain normal blood pressure
- Reduce muscle cramps
- Support nerve and muscle function
- Prevent kidney stones
Getting enough potassium daily is important for your heart, nerves, muscles, and overall health. While bananas are good, there are many other tastier and more versatile foods that offer even more potassium.
From humble dals and potatoes to fancy avocados and coconut water — you can mix and match these foods into your regular Indian meals easily. Start small and watch your energy and wellness improve naturally.
