10 Fruits That Contain More Potassium Than A Banana

You've probably been hearing your whole life about all the benefits of eating bananas. They're a good source of carbohydrates and often recommended as a pre- or post-workout snack. It helps that bananas are one of the most portable fruits; they come with their own covering, after all. Toss one in a lunch box and you're good to go. But perhaps their most discussed feature is that bananas are packed with potassium, an electrolyte that helps with muscle function, which is what makes them so great to eat around the time you exercise. Potassium helps balance fluid in the body, regulates the nervous system, and plays a role in supporting heart health and kidney function.

The average adult male needs around 3,400 milligrams per day and the average adult female needs around 2,600 milligrams per day. So, how much potassium is in a single banana? A medium-size one has about 451 milligrams, so it makes sense that the fruit would be considered a great source for the mineral. But in actuality, there are a surprising number of fruits that have higher amounts, and some are ones you might not expect. 

So if you've been sold on the idea that bananas are the best go-to snack for potassium, your options may be less limited than you think. These 10 fruits are all good sources of the essential nutrient and give bananas a run for their money.

At 487 milligrams, one half of a medium-size avocado has more potassium than a medium banana. Avocados are also packed with good-for-you fats and filled with fiber, both of which help make them a delicious and healthy addition to numerous dishes, like toast, guacamole, or smoothies.

Guava can be enjoyed cut up and raw, much like an apple; the seeds and the skin are both edible as well. Just 1 cup of the tropical fruit contains 688 milligrams of potassium. Guava is also very high in vitamin C; it has more than 119% of the recommended daily value, classifying it as a superfood that's great for boosting immunity.

Sweet, tart kiwi is surprisingly packed with potassium for such a petite fruit. One cup of it provides 562 milligrams of the mineral. For a refreshing way to enjoy the fruit, try blending it and freezing the resulting mixture into popsicles.

The plantain may look similar to a banana, but it actually beats it when it comes to potassium levels. The starchy fruit offers 739 milligrams of potassium in each cup. If you cook it (usually it's fried or baked), the amount of potassium actually increases to 930 milligrams per serving, over double that of a single medium banana.

Dried apricots are not only a tasty way to satisfy a sweet tooth, but also a great source of potassium. A half cup of dried apricots boasts about 750 milligrams of it per serving. But keep in mind, fresh apricots only contain about 200 milligrams of potassium per half cup, making chomping on the chewy version the better potassium pick.

You've probably heard how good prunes are for digestive health thanks to their high amount of fiber, but they're also a good source of potassium. There's 745 mg of potassium per 100g of prunes, which is equal to eating around 9 or 10 pieces. Prunes are versatile in everything from breakfast dishes to braised meat recipes, making them a delicious dried fruit for a boost of energy and flavor in any meal.

Often used as a meat substitute, jackfruit is certainly a unique tropical fruit. It's full of fiber, antioxidants, and yes, potassium. One cup of the fruit has 739 milligrams of potassium, showing it's one of the top fruits for getting a good dose of the nutrient.

Watermelon is a sweet way to stay hydrated on a hot summer day, but it's also an easy way to get a healthy dose of potassium. Treating yourself to two wedges of the fruit nets you 640 milligrams of potassium. Watermelon is delicious on its own, of course, but also tasty in summery salads like a deconstructed watermelon gazpacho salad or in drinks.

Sapodilla aren't usually sold at every grocery store, but if you can get your hands on one, the fruit has 794 milligrams of potassium per cup, making it the fruit with the most potassium (more than a banana). Enjoy it by scooping out the jelly-like flesh with a spoon; its flavor is best likened to a pear that's been sprinkled with brown sugar — yum!

There's more than one melon that is a great potassium source; one cup of cantaloupe also beats out a banana; it contains 473 milligrams of potassium. Whether you snack on it in slices or start your day with it in a breakfast bowl, cantaloupe is also a good source of vitamin C and beta-carotene, which the body converts into vitamin A.