Are bananas high in potassium?

Bananas are among the richest foods in potassium. Actually, a banana contains about 540 mg of potassium, or 16% of the daily required dose!

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 or 12% DV (Daily Value). Moreover, a large (9″) banana contains approximately 540 mg of potassium, or almost 16% DV.

All other banana products are also pretty high in potassium. For instance, 100g of banana chips contain 536 mg of potassium. Most noteworthy, 100g of dehydrated bananas contain 1490 mg of potassium, or 44% 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]

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.

Last, but not least, consuming too much potassium isn’t a problem for healthy people. Excess potassium is easily excreted in the urine.

Health benefits of potassium

Potassium is an essential nutrient. It’s vital for good health.

Potassium is involved in many functions in 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.[3,4,5]

Potassium is a key electrolyte

Active people and athletes will benefit from eating bananas regularly. Not only bananas are rich in potassium, but also they’re rich in other electrolytes. Furthermore, bananas contain quality carbs, which help quickly replenish glycogen stores.

Athletes good drink a banana smoothie after exercise. It supports weight loss and reduces recovery time. A large banana contains about 35 g of carbs, of which 19 g are sugars! Hence, a banana smoothie could be a great post-workout snack.

Bananas contain moderate amounts of vitamin C and zinc as well.