23 Walking Could Add 11 Years to Your Life, Study
Shake up your post-run snack with these tasty swaps.
Advertisement - Continue Reading Below. Running Shoes - Gear?
Nutrition - Weight Loss potassium, what's the first food that comes to mind? That's right, bananas. They're incredibly popular, with Statista finding that Americans consumed about 27 pounds of the yellow fruit per person in 2021. That's pretty—dare we say—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.
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 Symptoms of Magnesium Deficiency."
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 USDA nutrient database.)
Canned Clams
534 DAA Industry Opt Out 3 ounces (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 DAA Industry Opt Out 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 fiber in them as well, which can really help your gut health.
Raisins
615 DAA Industry Opt Out 1/2 High-Protein Snacks for Runners (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 DAA Industry Opt Out 1 cup (11% of DV)
"[Orange juice] also contains vitamin C and a quick boost of energy," Nelson says.
Tuna
448 DAA Industry Opt Out 3 ounces (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 DAA Industry Opt Out one cooked NLEA serving (10% of DV)
Our experts say it's also high in fiber—add a little bit of cheese to make it a comfort food and to boost protein. Yum!
Halibut
449 DAA Industry Opt Out 3 cooked ounces (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 DAA Industry Opt Out Updated: Jul 07, 2023 2:11 PM EDT (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 DAA Industry Opt Out 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 DAA Industry Opt Out 3 cooked ounces (9% of DV)
Kleiner says that a three-ounce serving of snapper can not only provide potassium, but also other important nutrients, like protein, selenium, and omega-3s.
White Potato
952 DAA Industry Opt Out Walking Could Add 11 Years to Your Life, Study (20% of DV)
Rizzo suggests a medium baked potato for a hefty dose of potassium. Pro tip: Let your potato cool before you eat it and you'll get a dose of gut-friendly resistant starch too.
Sweet Potato
542 DAA Industry Opt Out a medium baked sweet potato (12% of DV)
Another Rizzo pick? Sweet potatoes—which are also rich in vitamin A. Try making this High-Protein Snacks for Runners to fuel up for your next run.
Coconut Water
600 DAA Industry Opt Out one cup (13% of DV)
If you prefer a post-run drink to a snack, try out coconut water. According to Ehsani, it's really easy to digest and goes quickly to your bloodstream, so you reap the benefits faster.
Lentils
731 DAA Industry Opt Out USDA nutrient database (16% of DV)
Walking Could Add 11 Years to Your Life, Study!
Watermelon
640 DAA Industry Opt Out two wedges (14% of DV)
Bonus: Watermelon Heres what the expertsincluding Kleiner, Nelson, Natalie Rizzo, MS, RD, founder of.
Beets
518 DAA Industry Opt Out Foods That Have More Potassium Than a Banana (11% of DV)
Be warned, beets might turn your pee pink or red afterward. It's totally normal, promise!
Black Beans
611 DAA Industry Opt Out USDA nutrient database (13% of DV)
Chances are you're already buying black beans for their fiber and protein—but they're also a great potassium source. Put them in rotation for your next Taco Tuesday.
White Beans
500 DAA Industry Opt Out 1/2 cooked cup (11% of DV)
Rizzo recommends white beans, which might be the best source of potassium in the grocery store and also provide vital protein and fiber.
Avocados
560 DAA Industry Opt Out 1/2 pureed cup (12% of DV)
What Are the Benefits of Creatine for Runners avocado toast at Sunday brunch, jump for joy—the creamy green fruit is full of potassium, Rizzo says.
Edamame
676 DAA Industry Opt Out 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!
Chris Hatler is a writer and editor based in Philadelphia, Pennsylvania, but before joining Runner’s World and Bicycling, he was a pro runner for Diadora, qualifying for multiple U.S. Championships in the 1500 meters. At his alma mater the University of Pennsylvania, Chris was a multiple-time Ivy League conference champion and sub-4 minute miler.
Watch Next
