Potassium is a mineral and electrolyte with many important functions in the body. It is necessary for muscle contraction (hence the cramps when you don't get enough potassium) as well as for regulating fluid and mineral balance, blood pressure, and the heartbeat.1
Some research suggests too much sodium and too little potassium is an especially dangerous combination when it comes to heart disease. For this reason, you might want to increase your potassium intake (from low-sodium sources) if you consume a lot of sodium.2
Adults are recommended 4.7 grams of potassium per day. But before you dig into a bunch of bananas, you should know you have many other options. In fact, potatoes (with the skin!) have more potassium than bananas. Potassium is also found in red meat, chicken, salmon, cod, sardines, soy products, spinach, broccoli, peas, tomatoes, citrus fruits, and of course, bananas.3
Potassium-rich Foods
| Ingredient | mg of Potassium per 100g | mg of Potassium per 100 calories |
|---|---|---|
| cream of tartar | 16500.0 | 6395.3 |
| baking powder | 10100.0 | 10412.4 |
| kelp flakes | 7500.0 | 3000.0 |
| chervil | 4740.0 | 2000.0 |
| ground coriander | 4466.0 | 1600.7 |
| instant espresso powder | 3535.0 | 1001.4 |
| sun-dried tomatoes | 3427.0 | 1328.3 |
| dried dill weed | 3308.0 | 1307.5 |
| fresh tarragon | 3020.0 | 1023.7 |
| dried chives | 2960.0 | 951.8 |
| dried parsley | 2683.0 | 918.8 |
| dried basil | 2630.0 | 1128.8 |
| turmeric | 2525.0 | 713.3 |
| soy flour | 2515.0 | 576.8 |
| dutch process cocoa | 2509.0 | 1140.5 |
| paprika | 2280.0 | 808.5 |
| cayenne pepper | 2014.0 | 633.3 |
| nutritional yeast | 2000.0 | 533.3 |
| red pepper flakes | 1950.0 | 691.5 |
| dried mint | 1924.0 | 675.1 |
| guajillo chiles | 1870.0 | 577.2 |
| hearts of palm | 1806.0 | 1570.4 |
| dried soybeans | 1797.0 | 402.9 |
| dried cannellini | 1795.0 | 539.0 |
| nonfat dry milk powder | 1794.0 | 495.6 |
| ground cumin | 1788.0 | 476.8 |
| vanilla bean paste | 1742.9 | 610.0 |
| dried lima beans | 1724.0 | 510.1 |
| saffron threads | 1724.0 | 556.1 |
| fennel seeds | 1694.0 | 491.0 |
| potato chips | 1642.0 | 303.0 |
| dried onion flakes | 1622.0 | 464.8 |
| oil-packed sun-dried tomatoes | 1565.0 | 734.7 |
| curry powder | 1543.0 | 474.8 |
| dried porcini mushrooms | 1534.0 | 518.2 |
| unsweetened cocoa powder | 1524.0 | 668.4 |
| dried marjoram | 1522.0 | 561.6 |
| dark treacle | 1500.0 | 517.2 |
| dried black beans | 1483.0 | 434.9 |
| molasses | 1464.0 | 504.8 |
| salt cod | 1458.0 | 502.8 |
| star anise | 1441.0 | 427.6 |
| dried white kidney beans | 1406.0 | 422.2 |
| celery seed | 1400.0 | 357.1 |
| dried pinto beans | 1393.0 | 401.4 |
| dried pigeon peas | 1392.0 | 405.8 |
| dried great northern beans | 1387.0 | 409.1 |
| lotus seed | 1368.0 | 412.0 |
| roasted soybeans | 1364.0 | 302.4 |
| spirulina | 1363.0 | 470.0 |
| dried kidney beans | 1359.0 | 403.3 |
| peanut flour | 1358.0 | 317.3 |
| caraway seeds | 1351.0 | 405.7 |
| dried Borlotti beans | 1332.0 | 397.6 |
| powdered milk | 1330.0 | 268.1 |
| pepper | 1329.0 | 529.5 |
| ground ginger | 1320.0 | 394.0 |
| coriander seeds | 1267.0 | 425.2 |
| dried oregano | 1260.0 | 475.5 |
| dried adzuki beans | 1254.0 | 381.2 |
| mung beans | 1246.0 | 359.1 |
| garlic powder | 1193.0 | 360.4 |
| dried navy beans | 1185.0 | 351.6 |
| bran | 1182.0 | 547.2 |
| dried apricots | 1162.0 | 482.2 |
| whey | 1129.0 | 274.7 |
| agar agar | 1125.0 | 367.6 |
| ground cardamom | 1119.0 | 359.8 |
| dried black-eyed peas | 1112.0 | 331.0 |
| instant potatoes flakes | 1098.0 | 310.2 |
| fresh sage | 1070.0 | 339.7 |
| dried fava beans | 1062.0 | 311.4 |
| ground allspice | 1044.0 | 397.0 |
| pistachios | 1025.0 | 182.4 |
| all-bran cereal | 1020.0 | 392.3 |
| cloves | 1020.0 | 372.3 |
| tomato paste | 1014.0 | 1236.6 |
| unsalted pistachios | 1007.0 | 177.6 |
| potato starch | 1001.0 | 280.4 |
| dried peaches | 996.0 | 416.7 |
| onion powder | 985.0 | 288.9 |
| dried green peas | 981.0 | 287.7 |
| active dry yeast | 955.0 | 293.8 |
| lentils | 955.0 | 270.5 |
| dried rosemary | 955.0 | 288.5 |
| wheat germ | 892.0 | 247.8 |
| dried currants | 892.0 | 315.2 |
| dried chickpeas | 875.0 | 240.4 |
| pickled mustard greens | 853.0 | 2843.3 |
| chickpea flour | 846.0 | 218.6 |
| unsweetened chocolate | 830.0 | 165.7 |
| carob powder | 827.0 | 372.5 |
| raisins | 825.0 | 278.7 |
| yams | 816.0 | 691.5 |
| dried thyme | 814.0 | 294.9 |
| ground flaxseed | 813.0 | 152.2 |
| pumpkin seeds | 809.0 | 144.7 |
| worcestershire sauce | 800.0 | 1025.6 |
| roasted peanuts | 776.0 | 134.0 |
| fenugreek seeds | 770.0 | 238.4 |
