Bananas are among the richest foods in potassium, containing 360 mg per 100g. Even patients who follow diets low in potassium can eat a banana every day. A banana per day doesn’t raise potassium levels.
How much potassium do we need a day?
Adult women require about 2,600 mg of potassium a day. Adult men require 3,400 mg. Children and teenagers require lower amounts.
How much potassium in a banana?
Bananas are excellent dietary sources of potassium. They contain about 360 mg of potassium per 100g.[1]
Actually, a medium (7″) banana has 420 mg of potassium. This dose is 12% of the Daily Value. Moreover, a large (9″) banana contains approximately 540 mg of potassium, or almost 16% of the DV.
All other banana products are excellent natural sources of potassium. For instance, banana chips contain 536 mg of potassium per 100g, while dehydrated bananas contain 1,490 mg of potassium per 100g, or 44% of the DV.
Moreover, bananas help increase potassium levels because they’re excellent dietary sources of magnesium. Magnesium depletion can contribute to potassium deficiency by increasing urinary potassium losses.[2]
Can I get too much potassium by eating a banana every day?
In fact, consuming too much potassium isn’t dangerous for healthy people. Excess potassium is easily excreted in the urine.
Only people with certain disease should be very cautious with portion sizes of potassium-rich foods like banana. For instance, patients with kidney failure need to closely monitor potassium consumption.[3]
Also, high potassium intakes can interfere with some medications for high blood pressure.
However, in most cases, a banana per day won’t raise potassium levels.
Above all, you should consult your physician before changing your diet.
Health benefits of potassium
Potassium is an essential nutrient. It’s vital for good health, as it’s involved in many functions of the human body. For instance, potassium is necessary for glucose metabolism, transmission of nerve signals and muscle movement. Moreover, adequate amounts of potassium may prevent osteoporosis, lower high blood pressure, and decrease the risk of cardiovascular disease and stroke.[4,5,6]
Other foods high in potassium
There are many foods high in potassium. Nuts, seeds, beans, as well as many vegetables and fruits are excellent dietary sources of potassium. Common favorite foods high in potassium are potatoes, watermelon, avocado, cucumber, and chocolate.
