Where to find potassium, other than bananas

When you think of potassium-rich foods, do you think of bananas? If so, you may be surprised to learn that bananas do not even make the top 10 list of foods high in potassium.

According to the National Institutes of Health (NIH), adults should consume 2,600 to 3,400 milligrams of potassium per day. This important mineral helps keep your muscles and fluids in balance. Potassium can also reduce the harmful effects of salt, lower blood pressure, and reduce the risk of kidney stones and bone loss.

However, research shows that current dietary intake is meeting about 88% of the recommended daily potassium requirement, says Jamie Degagne, a registered dietitian nutritionist for the Sharp Rees-Stealy Center for Health Management.

The best sources of potassium

In general, the most potassium-rich food sources are fruits and vegetables. Other good sources of potassium include legumes, fish and dairy products. The NIH reports that meats, poultry and nuts also contain potassium. And whole-wheat flour and brown rice are much higher in potassium than refined white wheat flour and white rice.

When it comes to beverages, milk, coffee, tea and other nonalcoholic beverages are among the top sources of potassium in the diets of U.S. adults. Potatoes are also a common source. Much of the potassium in children's diets is through the consumption of milk, fruit juice, potatoes and fruit.

High-potassium foods include:

1. Beet greens, 1 cup cooked (1,309 milligrams)

2. Swiss chard, 1 cup cooked (961 milligrams)

3. Potato, baked, with skin, 1 medium (926 milligrams)

4. Yam, 1 cup cooked (911 milligrams)

5. Acorn squash, 1 cup cooked (896 milligrams)

6. Spinach, 1 cup cooked (840 milligrams)

7. Avocado, 1/2 cup (583 milligrams)

8. Bok choy, 1 cup cooked (630 milligrams)

9. White beans, 1/2 cup cooked (594 milligrams)

10. Lima beans, 1 cup cooked (477 milligrams)

Balancing potassium and sodium intake

Potassium works closely with another electrolyte in your diet: sodium. If your sodium intake is high, potassium doesn’t have a fighting chance to work its magic, Degagne says.

Because there is often sodium added to the foods on the list above — either through the canning process, sauces, broth, condiments or added table salt — you may not get the full benefits of potassium. Experts recommend limiting your sodium intake to between 1,500 and 2,300 milligrams, the equivalent of approximately 1 teaspoon of salt, per day.

And, for a generally well-rounded diet, the NIH recommends the DASH Eating Plan, which encourages:

• Eating vegetables, fruits and whole grains

• Including fat-free or low-fat dairy products, fish, poultry, beans, nuts and vegetable oils

• Limiting foods high in saturated fat

• Limiting sugar-sweetened beverages and sweets

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