Potassium is a vital mineral that supports your heart, kidneys, muscles, and nerves. A deficiency in potassium can lead to muscle weakness, high blood pressure, kidney stones, and reduced bone strength.

While bananas are well-known for their potassium content, many other foods offer even more. A medium banana contains about 375 mg of potassium, which provides only 11–14% of the Daily Value (DV).

Here are 20 foods that contain more potassium than a banana:

1. Swiss Chard

One cup of cooked Swiss chard provides 961 mg of potassium. It also contains an impressive amount of vitamin K, which is essential for blood clotting and bone health.

2. Avocado

A whole avocado contains 945 mg of potassium, along with healthy fats, folate, and magnesium. It's great for heart and skin health.

3. Soybeans

Cooked soybeans offer 886 mg of potassium per cup. They're also packed with iron, fiber, folate, and 31 grams of protein.

4. Acorn Squash

One cup of cooked acorn squash delivers 896 mg of potassium, plus vitamin A and 9 grams of fiber to support immune and digestive health.

5. Sweet Potato

A large baked sweet potato has 855 mg of potassium. It's also rich in fiber, magnesium, and vitamin A.

6. Lentils 

One cup of cooked lentils provides 731 mg of potassium and is full of fiber, folate, and other minerals that support heart and gut health.

7. Dried Apricots 

Half a cup of dried apricots contains 755 mg of potassium, plus vitamins A and E, both important for skin and cell protection.

8. Beet Greens 

Two cups of raw or one cup of cooked beet greens supply 580 mg of potassium. They’re also a great source of vitamin A.

9. Tomato Puree 

Half a cup of tomato puree gives you 550 mg of potassium, along with antioxidants like vitamins A, C, and E.

10. Pumpkin 

One cup of mashed cooked pumpkin contains 564 mg of potassium, in addition to being high in vitamin A and E.

11. Yogurt 

One cup of plain low-fat yogurt offers 573 mg of potassium, plus 12 grams of protein and essential minerals like calcium and zinc.

12. Raisins 

Half a cup of raisins has 600 mg of potassium. They also contain iron and dietary fiber, making them great for energy and digestion.

13. Black Beans 

Cooked black beans deliver 611 mg of potassium per cup, along with fiber, folate, iron, and magnesium.

14. Coconut Milk 

One cup of canned coconut milk contains 497 mg of potassium. While high in potassium, it’s also rich in saturated fat, so consume in moderation.

15. Pomegranate 

One cup of pomegranate seeds provides 410 mg of potassium, plus vitamin C to support immune function.

16. Salmon 

A 3-ounce serving of cooked salmon includes 429 mg of potassium, plus healthy omega-3 fats and selenium for brain and heart health.

17. Orange Juice 

A cup of orange juice gives you 457 mg of potassium, along with a big dose of vitamin C. Just remember, it lacks fiber compared to whole oranges.

18. Milk 

One cup of low-fat milk contains 391 mg of potassium, slightly more than a banana. It also provides calcium, iodine, and phosphorus.

19. Spinach 

Cooked spinach delivers 839 mg of potassium per cup, along with calcium, fiber, folate, and vitamins A and E.

20. Salt Substitutes 

Some potassium-based salt substitutes can contain 440 to 2,800 mg of potassium per teaspoon. Always check with your doctor before using them regularly.

Summary 

Potassium is essential for your body to function properly, especially for the heart, muscles, and kidneys. While bananas are helpful, many foods—like lentils, sweet potatoes, spinach, and yogurt—offer even higher levels of potassium. Adding these foods to your diet can help you meet your daily potassium needs in a healthy, natural way.