15 Potassium-Rich Foods That Are Better Than Bananas
Bananas own the marketing, not the leaderboard. These foods deliver much more potassium and make a stronger case for regular use.
Data-backed ranking of the strongest food sources
Daily value context so the numbers mean something
Usage tips and tradeoffs, not just a list of names
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EatAndAchieve Editorial System
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This content is assembled from USDA FoodData Central data, in-house ranking logic, and reusable editorial templates to make nutrition information easier to understand.
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This ranking focuses on foods that meaningfully deliver potassium per 100g, using USDA FoodData Central as the source of truth. It is a concentration ranking, not a full health score, so the most useful way to read it is to look for foods that fit both your nutrient target and your normal portion sizes.
Why it matters
Potassium is an electrolyte that regulates fluid balance, muscle contractions, and nerve signals. It directly counteracts sodium to help maintain healthy blood pressure. High potassium intake is associated with reduced risk of stroke, kidney stones, and bone loss.
Daily target
The FDA daily value is 4,700mg — making it one of the hardest nutrients to get enough of. Most adults only consume about 2,500mg. Unlike sodium (where less is better), most people need significantly more potassium.
How to use the list
Fruits, vegetables, beans, and dairy are the best sources. Cooking methods matter — boiling potatoes leaches potassium into the water, while baking or microwaving retains it. Bananas are famous for potassium but many foods rank much higher.
Screening rule
Foods had to clear basic practicality filters before ranking so the list stays useful, not just technically correct.
Best use case
Use this template when you want the single strongest sources of one nutrient and you are willing to compare foods mainly on that axis.
Main caveat
Per-100g leaders are not always everyday staples, which is why calorie density and tradeoffs are called out inside the list.
Hearts of palm, raw earns the top spot with 1810mg of potassium in a 100g serving. That translates to 39% of the daily value, so it can materially move your intake in one serving. It also chips in with some zinc (34% DV).
Worth knowing
High in sugar without much fiber to slow absorption, so it is easier to overdo.
Cheese, gjetost stays near the top because 1410mg per 100g is still a very aggressive number for potassium. You are looking at 30% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. At 466 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. A secondary plus is its calcium (31% DV).
Worth knowing
High in sodium at 600mg per 100g, so it may not be the best fit for a low-sodium diet.
Salami, pork, beef, less sodium stays near the top because 1370mg per 100g is still a very aggressive number for potassium. That translates to 29% of the daily value, so it can materially move your intake in one serving. The tradeoff is calorie density at 396 kcal per 100g, so this works better as a measured addition than a pile-it-on food. There is more here than the main number alone, especially the protein (30% DV) and zinc (28% DV).
Worth knowing
High in sodium at 623mg per 100g, so it may not be the best fit for a low-sodium diet.
Seeds, hemp seed, hulled stays near the top because 1200mg per 100g is still a very aggressive number for potassium. 26% of the daily value is enough to make this a serious contributor rather than a token source. At 553 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. There is more here than the main number alone, especially the protein (63% DV) and iron (44% DV).
Worth knowing
High in saturated fat with 4.6g per 100g, which is worth watching if you are managing heart health or cholesterol.
Apricots, dried, sulfured, uncooked holds its spot because 1160mg of potassium is still comfortably strong. That translates to 25% of the daily value, so it can materially move your intake in one serving. A secondary plus is its fiber (26% DV).
Nuts, beechnuts, dried is not the flashiest name on the page, but the nutrient density is real at 1020mg per 100g. 22% of the daily value is enough to make this a serious contributor rather than a token source. The tradeoff is calorie density at 576 kcal per 100g, so this works better as a measured addition than a pile-it-on food. It also chips in with some folate (28% DV).
Worth knowing
High in saturated fat with 5.72g per 100g, which is worth watching if you are managing heart health or cholesterol.
Nuts, pistachio nuts, raw makes the cut on substance, not hype: 1020mg per 100g is enough to matter in an actual diet. 22% of the daily value is enough to make this a serious contributor rather than a token source. The tradeoff is calorie density at 560 kcal per 100g, so this works better as a measured addition than a pile-it-on food. There is more here than the main number alone, especially the protein (40% DV) and fiber (38% DV). High fiber helps this food feel more useful in real meals, not just in spreadsheets.
Worth knowing
High in saturated fat with 5.91g per 100g, which is worth watching if you are managing heart health or cholesterol.
Peaches, dried, sulfured, uncooked holds its spot because 996mg of potassium is still comfortably strong. You are looking at 21% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. The extra fiber (29% DV) and iron (23% DV) help this entry hold up outside of the headline nutrient.
Arrowhead, raw makes the cut on substance, not hype: 922mg per 100g is enough to matter in an actual diet. That translates to 20% of the daily value, so it can materially move your intake in one serving.
Seeds, pumpkin and squash seeds, whole, roasted, without salt lands lower on the page, but 919mg per 100g is still better than what you get from most foods. You are looking at 20% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. The tradeoff is calorie density at 446 kcal per 100g, so this works better as a measured addition than a pile-it-on food. The extra protein (37% DV) and fiber (66% DV) help this entry hold up outside of the headline nutrient. High fiber helps this food feel more useful in real meals, not just in spreadsheets.
Worth knowing
Calorie-dense at 446 kcal per 100g, so portion size matters.
Beet greens, cooked, boiled, drained, with salt is here because even the back half of this list still offers respectable potassium density. You are looking at 19% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. It is also fairly light at 27 kcal per 100g, which makes the ranking easier to use in normal portions. It also chips in with some vitamin C (28% DV).
Worth knowing
High in sodium at 477mg per 100g, so it may not be the best fit for a low-sodium diet.
Cabbage, japanese style, fresh, pickled rounds out the ranking with 853mg per 100g, which is still enough to be useful if it already fits your meals. You are looking at 18% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. It is also fairly light at 30 kcal per 100g, which makes the ranking easier to use in normal portions.
Prune puree is here because even the back half of this list still offers respectable potassium density. That translates to 18% of the daily value, so it can materially move your intake in one serving.
Raisins, seeded is here because even the back half of this list still offers respectable potassium density. 18% of the daily value is enough to make this a serious contributor rather than a token source. A secondary plus is its fiber (24% DV).
Peanut spread, reduced sugar rounds out the ranking with 818mg per 100g, which is still enough to be useful if it already fits your meals. That translates to 17% of the daily value, so it can materially move your intake in one serving. The tradeoff is calorie density at 650 kcal per 100g, so this works better as a measured addition than a pile-it-on food. There is more here than the main number alone, especially the protein (50% DV) and fiber (28% DV).
Worth knowing
High in saturated fat with 10.2g per 100g, which is worth watching if you are managing heart health or cholesterol.