Butternut squash
This sweet-tasting root vegetable beats potassium banana with 582 mg of this precious mineral per cup (250 ml), compared to 420 mg for banana. According to Health Canada, an adult should drink 4700 mg of potassium a day.
Edamame (soy beans)
One cup (250 ml) of these tasty beans contains 676 mg of potassium. Edamames are also one of the world’s best sources of vegetable protein because they contain all the micronutrients our body needs to develop muscle. The edamames are delicious grilled and slightly salty.
White potatoes and sweet potatoes
A sweet potato contains 542 mg of potassium, while its cousin, the potato, conceals 941 mg. These two tubers are also very rich in vitamin A.
Swiss chard
Get 961 mg of potassium by tasting a single cup (250 ml) of Swiss chard. This leafy vegetable is also stuffed with iron, calcium and vitamins A, C, and K.
The beets
Cut and roast one cup of beetroot and you will swallow 518 mg of potassium. As a bonus, you will also have folate, manganese and copper, plus fiber, magnesium, phosphorus, vitamin C, iron and vitamin B6.
Tomato sauce
Few people know that tomato sauce is a source of potassium. But a pizza, a plate of pasta or a vegetable dish topped with a cup of tomato sauce will bring you 728 mg of potassium.
Black beans
A cup of black beans contains 739 mg of potassium. This legume is also an extraordinary source of vegetable protein, iron, phosphorus, calcium, magnesium, manganese, copper and zinc.
White beans
It’s a well-kept secret, but white beans are the best source of potassium you can find. A single cup contains the phenomenal amount of 1189 mg of potassium, about a quarter of the recommended daily intake. Like black beans, they also contain protein, fiber, and a host of other vitamins and minerals that are good for your health.
Watermelon
Two slices of watermelon contain 641 mg of potassium, in addition to a star ingredient: lycopene, a plant pigment known to reduce the risk of certain cancers.
Yogurt
In addition to being a great source of calcium, yogurt provides 380 mg of potassium per 240 ml (8 oz) pot. Increase your dose of potassium by adding 30 g (1 oz) of hazelnuts, which contain 211 mg, and a banana.
