Potassium is a fundamental mineral for our body, but bananas are not the only food rich in it. Indeed, they exist foods with more potassium than banana. Which ones are they?

It’s bananas that we think of every time we feel leg cramps or discover we have a potassium deficiency.

However, although often overshadowed by the banana’s reputation as the main source of potassium, they exist foods with more potassium than banana. We have already given an overview in the article “foods rich in potassium”.

Why is potassium important?

Potassium is a mineral that should never be lacking in the body as it participates in a wide range of physiological processes. Its importance can be divided into several key aspects:

• Regulation of water balance – Potassium is involved in maintaining fluid balance inside and outside cells. This balance is vital to regulate osmotic pressure and ensure the correct functioning of cells, allowing them to exchange nutrients and waste.
• Muscle and nerve function – It is essential for the transmission of nerve impulses and for muscle contraction, including the heart. It helps regulate the heart rhythm and ensure the correct function of skeletal muscles.
• Regulation of blood pressure – The mineral is involved in the body’s electrolyte balance as it can help reduce blood pressure and minimize the risk of hypertension, therefore reducing the risk of cardiovascular disease.
• Metabolism and transport of nutrients – Potassium facilitates the transport of nutrients into cells and the elimination of waste by regulating acid-base balance. It also contributes to energy metabolism, helping the body convert sugars and carbohydrates into usable energy.
• Importance for bone health – Although calcium is often associated with bone health, potassium plays an important complementary role as it influences acid-base balance and reduces calcium loss through urine.
• Reduced risk of stroke and kidney stones – Adequate potassium intake can help prevent the formation of kidney stones by reducing the accumulation of calcium in the urine.

What foods have more potassium than banana?

There are many foods rich in potassium and some are even foods with more potassium than banana. Which ones are they?

• Clams – These delicious marine molluscs are not only a precious source of proteins and minerals such as zinc and iron, but also a reservoir of potassium. In a modest plate of 85 grams of clams, there are 534 milligrams of potassium, which gives extra nutritional value to this seafood.
• Dehydrated apricots – Dehydrated apricots, in addition to being an explosion of sweetness and flavour, are rich in potassium. Approximately 125 grams of dehydrated apricots contain a treasure of 755 milligrams of potassium, as well as offering precious fibers and essential vitamins such as vitamin A and vitamin E.
• Orange juice – This juicy elixir is not only a vital source of vitamin C, but is also a source of potassium. Just half a glass of orange juice contains nearly 500 milligrams of potassium, adding a refreshing nutritional boost to your daily routine.
• Tuna – This fish not only offers high quality protein, but also offers a significant amount of potassium. With just 85 grams of tuna, you can enjoy a dose of 448 milligrams of potassium, accompanied by Omega-3 fatty acids that promote heart health.
• Broccoli – Broccoli adds color to the dish, but it is also a mine of nutrients, including potassium. A serving of broccoli, with over 460 milligrams of potassium, also brings with it a wealth of vitamins like C and K.
• Potato – White potatoes, in addition to being a culinary pleasure, are an impressive reserve of potassium. A single potato can provide around 950 milligrams of potassium, enriching the meal with complex carbohydrates and vitamins such as C and B6.