Are bananas high in potassium?

potassium content of a banana

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

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.[1,2,3]

How much potassium do we need a day?

Women require about 2,600 mg of potassium a day, while 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.[4]

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!

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.

A large banana contains about 35g of carbs, of which 19g are sugars! Hence, a banana smoothie could be a great post-workout snack.

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

Other foods high in potassium

There are many foods high in potassium. Actually, following a diet high in potassium promotes weight loss.

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, papaya, 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.