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Amy Gorin, MS, RDN, is a registered dietitian nutritionist and owner of Amy Gorin Nutrition in the New York City area. You have so many other options when it comes to capturing bananas' intense natural sweeteness. Found mainly in fruits and vegetables, potassium can help you ward off muscle cramps. When it comes to blood-pressure-helping potassium, there’s a lot of chatter about bananas as the go-to source. Three cups of raw spinach offer 502 milligrams of potassium, per the USDA National Nutrient Database. 1/2 cup white beans = 17 percent daily value. Pictured recipe: Chocolate-Dipped Apricots. One cup of plain nonfat yogurt contains 570 mg of potassium, Yeung says. She also pens a recipe-focused blog, Amy’s Eat List, where she shares easy, healthy recipes. Plain Nonfat Yogurt. Another study found that eating half an avocado for lunch helped people feel full for up to 5 hours after the meal. All Right Reserved. These potassium-rich foods might surprise you. Related: Healthy Recipes for Potassium-Rich Foods, Pictured recipe: Edamame & Salmon Stir-Fry with Miso Butter. That's because potassium helps counteract the blood pressure-raising effect of sodium. Probiotics are good bacteria that help keep your gut healthy. 1 cup cubed acorn squash = 26 percent daily value. “People who have trouble eating seafood two times per week can easily add canned clams to soup, pasta and rice dishes. “Not only is this nutritional powerhouse high in potassium, it is also packed with protein and fiber to help with weight management and gut health — and to help reduce risk of diabetes and heart disease,” says Lauren Harris-Pincus, MS, RDN, author of The Protein-Packed Breakfast Club. How Much Is In a Banana? Here’s a surprising source of potassium, with 534 milligrams in a 3-ounce serving, according to the USDA National Nutrient Database. A 1/2 cup of canned white beans contains 595 milligrams potassium, according to the USDA National Nutrient Database. “The spinach cooks down to about one cup, if … 1/2 cup mashed avocado = 16 percent daily value. It's also important for keeping your heart healthy and your blood pressure in a healthy range. 1/2 cup of dried apricots also delivers 5 grams of heart-healthy fiber. How Long Is It Safe for Turkey to Rest at Room Temperature? Pictured recipe: Roasted Chicken Thighs, Potatoes & Scallions with Herb Vinaigrette. One of my favorite go-to dinners is to combine whole-grain or bean-based pasta with marinara sauce, leftover roasted veggies and canned clams. These frozen bananas might just be the easiest kid-friendly treat ever! Can You Give Yourself a Food Intolerance? EatingWell may receive compensation for some links to products and services on this website. The 8 Best Vegan Protein Powders, According to Exercise Experts, Everything You Need to Know About Safely Using a Community Fridge. 1 cup non-fat plain yogurt = 18 … This tasty and sweet root veggie has a much richer potassium count that bananas, and just one cup will enrich you with 582mg of this vital mineral. The tomato sauce also offers potassium, so it's a potassium double whammy.” Canned clams are also a great addition to Manhattan clam chowder, pasta and clam pizza. How to Have Fun and Stay Safe During Fall Activities This Year — Including Trick-or-Treating, How to Choose Between Low-Fat and Full-Fat in the Dairy Aisle, What Tracking My Meals During Quarantine Taught Me About Food, You Don't Need to Be Vegan to Love This Plant-Based Cookbook, This Is All the Halloween Candy You Can Eat If You're Vegan, How One Dietitian Is Stocking Her College Kid's Pantry This Year. “The spinach cooks down to about one cup, if you prefer to eat it that way,” says Alicia Blittner, MS, RDN, corporate nutritionist and employee wellness manager at FreshDirect. Let's unpeel the nutritional details of this favorite fruit. I also love to make sweet potato toast and top it with peanut butter and raspberries.” Also add sweet potatoes to sweet potato salad and sweet potato cauliflower pizza or serve them roasted with honey and cinnamon. That’s because it contains a large number of beneficial bacteria for the gastrointestinal tract. These Diets May Not Be Safe While Pregnant or Breastfeeding, Intermittent Fasting May Not Be So Great, New Research Suggests. © 2020 Discovery or its subsidiaries and affiliates. Pictured recipe: Raspberry Yogurt with Dark Chocolate. Carla’s Banana Pudding Changed My Family Forever, This Is the One and Only Way I’ll Eat Bananas, Food Network Magazine's Banana Recipe Contest Winner, Creative Ways to Use Overripe Bananas (That Aren’t Banana Bread). Salmon is known as a heart-healthy food because it is rich in omega-3s. Yogurt. Beans are a great source of plant-based protein and are also high in fiber. Break free from the monotony of your mornings with a good bowl of yogurt, which will give you 579 mg of potassium. Can Eating Too Much Sour Candy Really Make Your Tongue Peel? When you buy yogurt, choose plain over flavored to save yourself lots of added sugar. © 2020 EatingWell.com is part of the Allrecipes Food Group. White potato. A Pennsylvania reader's dressed-up doughnuts came out on top in our banana-themed contest. The potassium in salmon helps your heart also, so there is even more reason to reach for this fish. When it comes to potassium, bananas may seem like the go-to food to get your fill of this mineral-one medium banana has around 420 mg, that's 12 percent of your daily value. She’s a regular contributor to many publications, including EverydayHealth.com, ReadersDigest.com, NBCNews.com, and more. Sign up for the Healthy Eating Newsletter Privacy Policy. Potatoes have a bad reputation but they are a healthy and delicious nutrient-packed vegetable, especially if you eat the skin. Research reveals that grownups must in-take at least 4,700mgs of potassium every day, and butternut squash is quite possibly the tastiest and healthiest way to make sure your diet contains the ideal potassium content. Yogurt has more potassium than bananas. Parsnips. Pictured recipe: One-Pot Italian Sausage & Kale Pasta. 1 cup cooked spinach = 24 percent daily value. Offers may be subject to change without notice. One medium potato has only 160 calories and delivers the minerals magnesium and phosphorus in addition to potassium. This comes out to 9% of the daily value, placing the fruit just shy of being a good source of potassium. How to Celebrate Thanksgiving and the Holidays During the Pandemic, Make Sure You Really Know How to Cook Frozen Food Safely, 5 Secrets for Your Best-Ever Plant-Based Soup. 1/2 cup dried apricots = 22 percent daily value. Pictured recipe: Moroccan Chickpea-Stuffed Acorn Squash. A medium banana contains 422 milligrams of potassium, per the USDA National Nutrient Database. 1 cup non-fat plain yogurt = 18 percent daily value. It’ll … Dried apricots are easy to find, unlike fresh, which have a very short season. What Do Clean, Disinfect, Sanitize and Sterilize Really Mean? In addition to potassium, yogurt also delivers probiotics. “They also provide minerals like calcium, magnesium and zinc — as well as protein,” notes Harris-Pincus. So should the banana be thought of the go-to food for giving you your fill of potassium? How to Start Bike Riding No Matter Your Skill Level, Food Recall: Peaches at Major Grocers Linked to Salmonella, 5 Things Roommates Should Know About Sharing a Kitchen This Year. Preheat your oven and pull out your favorite banana bread recipe, because this trick means never having to wait for bananas to ripen on the counter again. Here are four that fit the bill. Dark leafy greens are also high in calcium, vitamin C and vitamin K. Signs You're Not Getting Enough Potassium and What to Do About It, 7-Day Meal Plan for Healthy Blood Pressure, 8 Foods With More Potassium Than a Banana. Apricots. Homemade stuffing is ridiculously easy to make, but there are a few things you can do that would ruin a perfectly good stuffing. 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