11 foods that have more potassium than a banana

• Potassium is a mineral essential for brain, bone, and muscle health.
• Bananas are known for being high in potassium with 422mg per serving.
• Some foods higher in potassium include potatoes, adzuki beans, and pomegranates.

Bananas are one of the most popular fresh fruits in the US, famous for being rich in potassium - a mineral essential for brain, bone, and muscle health.

Related Article Module: How to tell if you have a potassium deficiency and the most effective ways to treat it, according to nutritionists

But it turns out that bananas aren't the richest source of potassium out there. And that's important because less than 3% of adults in the US are getting enough potassium in their diet (3,400 mg/day for men and 2,600 mg/day for women).

For example, a single banana will provide roughly 422 mg (about 9% DV) of potassium whereas half a cup of dried apricots packs 550.5 mg (12.5% DV) of potassium. And that's just the start.

Here are 11 foods that actually have more potassium than a banana when comparing serving sizes.

1. Potato

If you have a hankering for a savory breakfast, some home fries or hash browns will offer about 2 times more potassium per serving. One medium-sized baked potato contains 952 mg of potassium or about 20% of the daily value (DV).

Plus, potatoes are full of fiber and resistant starch, which can keep your blood sugar levels stable and prevent any blood sugar spikes or crashes that can leave you feeling tired and fatigued later, says Amanda Nicole, a registered dietitian with a private practice.

Tip: Potatoes can be roasted or baked and then added to soups, salads, and stews.

2. Lentils

One cup of cooked lentils contains 731 mg of potassium, which is about 16% DV. This is more than 1.5 times the amount of potassium in a banana.

Lentils are high in fiber, which helps prevent spikes in blood sugar levels. They are also a great source of plant-based protein packing 18 grams of protein per cup of cooked lentils.

Tip: Remember to give lentils a good rinse after buying them from the grocery store to remove debris, like tiny stones or dust.

3. Sweet potatoes

Sweet potatoes are a sweet-tasting starchy root vegetable.

One cup of boiled sweet potato contains 754 mg of potassium, which is 16% DV. This is more than 1.5 times the amount of potassium in a banana.

"Sweet potatoes are packed with fiber which is known to reduce constipation and improve heart health," Pitts says.

Tip: Sweet potatoes are delicious when baked or steamed to add to tacos, chilis, and casseroles.

4. Dried apricots

Dried apricots are made by drying fresh apricots. One-fourth cup of dried apricots contains 550.5 mg of potassium, or 12.5% DV. This is over 128 mg more than the amount of potassium in a banana.

"Dried apricots, have more fiber and antioxidants than fresh apricots, both of which are associated with a reduced risk of heart disease," Nicole says.

Note: While dried apricots are a healthy snack, it is important to buy dried fruit without added sugar. Too much added sugar has been linked to an increased risk of diseases, like diabetes and cancer.

Tip: Dried apricots make a great snack. Enjoy them by adding to trail mix, salads, yogurts, or consume on their own.

5. Black beans

Black beans are a legume with a mild flavor.

A half-cup of cooked black beans contains 489 mg of potassium, which is 10% DV.

Black beans also boast a high protein content, a macronutrient essential for building and repairing muscle, making it a great choice for vegans or vegetarians.

Tip: Use black beans as a tasty plant-based protein source for sauces, soups, or paired with rice, Pitts says.

6. Swiss chard

Swiss chard is a leafy green vegetable closely related to spinach with an earthy taste.

One cup of boiled Swiss chard contains 961 mg of potassium, which is 20% DV. This is more than double the potassium content of a banana.

Related Article Module: 3 science-backed benefits of vitamin K and how to get enough of it

Additionally, "swiss chard has three times the recommended daily intake of vitamin K, which is essential for bone health since it aids in the absorption of calcium," Nicole says.

Tip: Use the swiss chard leaves as a base for a salad or throw on top of pizza for an added crunch.

7. Edamame

Edamame is a soybean that tastes slightly sweet and nutty.

One cup of edamame contains 676 mg, or 14% DV. This is about 200 mg more potassium than a banana.

Edamame is also rich in folate, which helps immune function, nerve health, and reduces your risk of heart disease.

Tips: When buying fresh edamame, make sure it appears plump and not have any shriveled spots on them, Pitts says. However, most grocery stores only sell frozen edamame.

8. Adzuki beans

Adzuki beans are small red beans that have a mild, nutty taste. They can be found in the ethnic aisle at your local supermarket or an Asian market.

One cup of adzuki beans contains 2,470 mg of potassium, which is about 53% DV. This is over 5 times the amount of potassium in a banana.

"Adzuki beans are filled with over 20 antioxidants that can help reduce inflammation and may decrease the risk of chronic diseases like cancer and stroke," Nicole says.

Tip: Adzuki beans make a delicious addition to curries, noodles, and soups.

9. Beets

Beets are the root portion of the beet plant and have a slightly bitter taste.

One cup of boiled beets contains 518 mg of potassium, which is 11% DV. This is about 100 mg more potassium than a banana.

Beets are also rich in iron, an essential mineral that helps your body create red blood cells.

Tip: Add beets to your favorite salads, stir-frys, and pasta for an earthy twist, Pitts says.

10. Tomato juice

Tomato juice is the concentrated liquid made from squeezing tomatoes.

One cup of tomato juice has 581 mg of potassium, which is 12% DV. This is over 100 mg more potassium than a banana.

"The lycopene [an antioxidant] found in tomato juice can lower LDL (or "bad") cholesterol levels in the blood," Nicole says.

Tip: Tomato juice can be used to make soups, dressings, or cocktails.

11. Pomegranate

Pomegranate is a hard red fruit with hundreds of edible seeds inside.

One medium-sized pomegranate contains 666 mg of potassium, which is 14% DV. This is 200 mg more potassium than a banana.

"Pomegranate contains the antioxidant vitamin C, which may help your immune system fight off infections from some bacteria and viruses, Pitts says.

Tip: These seeds are great sprinkled on a fruit salad, dessert, or just on their own for a refreshing snack.

Insider's takeaway

If you're looking to boost your daily intake of potassium, there's no need to stick to just bananas. Foods like potatoes, swiss chard, and dried apricots are even better sources of potassium.

Incorporating the above 11 foods into your diet can help you meet your daily potassium requirements, which for the average adult is between 2,600 to 3,400 mg.

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