The 5 Best Food Sources of Potassium and Why to Add Them in Your Diet


Potassium is a mineral and an electrolyte that plays an important role in many body functions. Many people believe banana is the best source of potassium which provides various health benefits. This fruit is consumed by athletes, football players, boxers etc. which know how important it is to consume enough potassium.

The recommended daily dose of potassium is 4.700 mg and one banana provides about 11% of this dose, or 422 mg. This fruit also provides more beneficial effects than sports drinks. Bananas activate the electrical impulses in the body thus boost the cell function.

Potassium deficiency can cause symptoms such as:

– heart palpitations
– muscle issues
– fatigue
– dizzy spells

Even though bananas are well known as a rich source of potassium, they are not by any means the only food that is high in potassium.
These foods are actually much better source of potassium than a banana.


One portion of spinach has 839 mg of potassium. Spinach can be included easily in your diet for example you can add it to your mixed greens, in your favorite burger or it can be an excellent ingredient to your smoothies.


The avocado is another awesome wellspring of potassium. Only one-portion of this fruit has 478 mg of potassium. Also, if you eat the entire avocado you will get about 708 mg of potassium.
Avocados are a high-calorie food, so in case you want to lose weight or maintain it you should not eat it too often especially not right after exercising.

Coconut Water

Our bodies need to be properly hydrated at all times especially after an intense training. Coconut water is one of the best drinks that will hydrate your body as well as provide about 480 mg of potassium which is a lot more than any sports drink.

Sweet Potato

Just 130 grams of sweet potato contain 438 mg of potassium as well as starches which enable the potassium to fortify the glycogen you consume.

Plain Non-fat Yogurt

One portion of plain non-yogurt (20 ounces) contains 579 grams of potassium as well as lots of proteins which are essential if you want to build lean muscle mass.

People who exercise are advised to consume lots of potassium as well as electrolytes, and consuming these foods will provide the lost electrolytes. Make sure you include the above mentioned foods in your everyday diet in order to avoid the unwanted effects caused by potassium deficiency.