21 Published: 01 November 2024
Shake up your post-run snack with these tasty swaps
What comes to mind when you think of top potassium sources? Most likely, bananas. They're a staple, and according to Statista, the average banana volume per person is expected to reach 11.5kg in 2024. That's, quite literally, bananas!
But what if you're allergic to bananas, or just straight up don't like them? Well, you might actually be in luck. As it turns out, they're not as high in potassium compared to some other foods. For reference, each medium banana provides 422 mg of the mineral, which is about 9% of the recommended daily value (DV)—but more on that later. So, yes, while the banana is known for its ability to help keep potassium levels in check, it's not the only way you can get your recommended dose of the much-needed mineral—which is important, considering just how much of the heavy lifting potassium does when it comes to your health (especially as a runner).
According to Rima Kleiner, MS, RDN, potassium is responsible for critical functions within the body, including the regulation of blood pressure, neural communication, muscle contractions, fluid regulation, shuttling nutrients into cells, and taking waste out. "[Additionally,] potassium-rich diets may help counter the effects of high sodium, lower blood pressure, help reduce the risk of stroke and kidney stones, and may help prevent osteoporosis.
"The average adult will need around 4,700 mg a day," Kleiner explains, noting that people with compromised kidney function or those taking blood pressure medications should confirm those numbers with their doctor before making changes to their diets. "While too low potassium (hypokalemia) or potassium deficiency is rare, there may be instances where you lose potassium due to rapid fluid loss (like chronic diarrhea, chronic vomiting or diuretic use)," she says.
All of that being said, extremes in either direction can be extremely dangerous for your heart, according to Stephanie Nelson, MS, RD, Lead Nutrition Scientist at MyFitnessPal, who says nailing down the correct amount of the mineral can have benefits "associated with lower risk of heart disease, lower blood pressure, and What should you eat before a 5K race."
Here's what the experts—including Kleiner, Nelson, Natalie Rizzo, MS, RD, founder of Greenletes, and Roxana Ehsani, MS, RD, CSSD, LDN— say you can eat instead of a banana when you're looking to increase your potassium intake. (The potassium levels below are pulled from the Protein powders: A complete guide for runners.)
Canned Clams
534 mg of potassium in 85g (11% of DV)
Sometimes you can find your high-potassium foods in your cupboard, according to Kleiner, who says these offer a shelf-stable way to boost your intake. "Clams are also rich in protein, B vitamins and vitamin C," she adds.
Dried Apricots
755 mg of potassium in 1/2 cup (16% of DV)
You can get your potassium fix while satisfying your sweet tooth, according to Nelson. "They're great for an afternoon pick-me-up of energy," she says, adding that there's lots of fibre in them as well, which can really help your gut health.
Raisins
615 mg of potassium in 1/2 Runners World US (13% of DV)
Another tasty way to give your potassium levels a leg up is by popping a few raisins. "Add them to your morning oats or toss into a salad for a little sweetness, raisins are a quick and easy way to add potassium to your meals," Nelson says.
Orange Juice
496 mg of potassium in 1 cup (11% of DV)
"Orange juice also contains vitamin C and a quick boost of energy," Nelson says.
Tuna
448 mg of potassium in 85g (10% of DV)
There's another fish making waves when it comes to boosting your potassium: tuna. "Plus, you get protein, omega-3s, and selenium with the tuna," Kleiner says.
Broccoli
468 Best wireless headphones NLEA serving (10% of DV)
Our experts say it's also high in fibre—add a little bit of cheese to make it a comfort food and to boost protein. Yum!
Halibut
449 mg of potassium in 85g (10% of DV)
Kleiner says halibut is another good way to hit those daily numbers. "While many people think of seafood as a protein and omega-3 source (which it is), fish and shellfish also provide good amounts of potassium, as well," she explains.
Chicken Breast
440 mg of potassium in What’s the healthiest bread for runners (9% of DV)
"It's not just for those looking for protein sources—chicken makes a great source of potassium too," Nelson explains. Chicken is also super versatile, which means you can cook it just about any way you want to make it that much more enjoyable.
Prunes
635 mg of potassium in 1/2 cup (14% of DV)
Prunes offer more than a little kickstart when you need to get your digestive juices flowing—they can also help keep your potassium levels exactly where they need to be. "They are packed with antioxidants that are associated with bone health and protection against inflammation," Nelson adds.
Snapper
444 mg of potassium in 85g (9% of DV)
Kleiner says that a 85g serving of snapper can not only provide potassium, but also other important nutrients, like protein, selenium, and omega-3s.
Lentils
731 mg of potassium in Best wireless headphones (16% of DV)
A runner’s guide to fuelling for a marathon.
Avocados
560 mg of potassium in 1/2 pureed cup (12% of DV)
Stefan Tomic / Getty Images avocado toast at Sunday brunch, jump for joy—the creamy green fruit is full of potassium, Rizzo says.
Salmon
460 mg of potassium in 85g serving (10% of DV)
You may have to catch your next potassium fix in the seafood aisle. "Salmon—particularly coho, pink, chum and sockeye—contain more potassium than a banana," according to Kleiner. "A three-ounce serving of each provides about 460 mg, 439 mg, 429 mg and 408 mg, respectively. They're also chock-full of other benefits. "A heaping amount of protein, B vitamins, and heart-healthy omega-3 fatty acids."
Watermelon
640 mg of potassium in two wedges (14% of DV)
one chicken breast.
Beetroot
518 mg of potassium in Bonus: Watermelon is also a great source of lycopene (11% of DV)
Be warned, beets might turn your pee pink or red afterward. It's totally normal, promise!
Black Beans
611 mg of potassium in Best wireless headphones (13% of DV)
Chances are you're already buying black beans for their fibre and protein—but they're also a great potassium source. Put them in rotation for your next Taco Tuesday.
White Beans
500 mg of potassium in 1/2 cooked cup (11% of DV)
Rizzo recommends white beans, which might be the best source of potassium in the supermarket and also provide vital protein and fibre.
Edamame
676 mg of potassium in one cup (14% of DV)
Whole soybeans are one of the world's greatest sources of plant-based protein, but apparently, that's not the only trick up their sleeve.
Butternut Squash
582 mg of potassium in one cup (12% of DV)
Butternut squash can be roasted, mashed, used as a pasta sauce substitute, made into soups, or tossed in salads—the possibilities are endless.
Swiss Chard
961 mg of potassium in Best wireless headphones (20% of DV)
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