Cheap and plentiful, bananas are a popular source for potassium, an important nutrient that we all need to get from our food.
But while bananas are typically affordable and accessible, they’re not everyone’s favorite food.
For starters, it can be hard to find organic bananas, and even harder to find bananas that are fair trade – many prominent banana brands are known for their unethical labor practices(1).
As it turns out, bananas – while a great source of potassium – aren’t the only source of potassium readily available in your local grocery store.
So whether you’re concerned about where the bananas came from, or you just don’t want the extra sugar that comes with it, here are some healthy, potassium-loaded alternatives(2).
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The following list is based on levels per 100-gram serving.
1. Mushrooms, portabella, grilled [Portobello]
Potassium: 521mg Sugars: 2.3g
2. Mushrooms, white, stir-fried
Potassium: 396mg Sugars: 2g
3. Endive, raw
Potassium: 314mg Sugars: 0.2g
4. Broccoli raab, raw [Broccoli rabe, Rapini]
Potassium: 196mg Sugars: 0.4g
5. Lettuce, red leaf, raw
Potassium: 187mg Sugars: 0.5g
6. Asparagus, frozen, cooked, boiled, drained, without salt
Potassium: 172mg Sugars: 1.9g
7. Cauliflower, frozen, cooked, boiled, drained, with salt
Potassium: 139mg Sugars: 2g
Are You Getting Enough Potassium?
According to the World Health Organization, the daily recommended intake of Potassium is 4,700 milligrams per day – yet the average per day intake of potassium for most individuals in the developed world is only 2,640 milligrams(4).
Getting enough potassium is important for bone and muscle development as well as heart health.
So stock up on the foods on this list to ensure that you’re getting enough of this important nutrient.