3 Good Sources of Potassium

Potassium is an essential mineral used to aid the communication between your nerves and muscles, and move other nutrients into cells. Often, people think of bananas when they are asked for a good source of potassium, but this fruit only provides about 9% of the daily value (DV) you need. Here are some other foods that are great sources of potassium, and can bring color and variety to your diet.

Swiss Chard

This colorful, leafy green is known for its hot pink stems and dark green leaves. It’s a popular choice for many Mediterranean recipes, and it provides a high nutritional value for a low-calorie food. One cup of cooked chard has 961mg of potassium, which is 20% of your daily recommended value. This food is also high in calcium, iron, magnesium, and vitamins A, C, E, and K, making for a well-rounded choice on your dinner table.

Sautee chopped chard in a heart-healthy oil, such as avocado oil, over medium heat for an easy side dish that packs lots of nutrients. You can season it with some minced fresh garlic and a dash of salt, or a squeeze of lemon juice and a little fresh-ground black pepper.

Plain Yogurt

If you’re looking to jumpstart your day with potassium, a cup of plain, regular yogurt can provide up to 573mg, or 12% DV, of potassium. Don’t get Greek yogurt, though! It isn’t the same thing, and doesn’t have the same potassium and calcium as regular yogurt.

For an added potassium boost, mix in a sliced banana and sweeten things up with a drizzle of honey or a handful of your favorite unsweetened granola, chia seeds, or chopped nuts. This is a tasty and filling breakfast that can be put together quickly to help busy individuals get the healthful breakfast they need for their full day.


For a snack high in potassium, edamame, or whole soybeans, is a good choice. Edamame is a great source of plant-based protein and fiber, and can give you a satisfying boost. In a single cup, there’s 676mg of potassium – that’s already 14% of your recommended daily value. Edamame is also a good source of iron, calcium, and vitamins C and A.

You can find shelled or whole edamame pods in your grocery store’s frozen food section. Defrost the beans and store them in the refrigerator for a quick, filling snack. You can also add shelled edamame to salads, soups, and other dishes. If you are sensitive to soy or have been advised to avoid it by your doctor, you may want to steer clear of this snack.

This article contains general information about medical conditions and treatments. The information is not advice and should not be treated as such. The information is not intended to replace the advice or diagnosis of a physician. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare providers.