Potassium is one of those essential nutrients your body craves, yet most people don't get enough of it. Why does it matter? This powerhouse electrolyte helps regulate hydration, supports muscle contractions, and keeps your heart and kidneys running smoothly. Plus, research shows that getting enough potassium can help lower blood pressure, reducing the risk of heart disease and stroke. Sounds important, right?
According to UCLA Health, the recommended daily intake for males 19 and older is 3,400 milligrams (mg); for females 19 and older, it is 2,600 mg. In contrast, pregnant people need 2,900 mg, and breastfeeding people need 2,800 mg.
Many fruits can provide you with potassium, an essential nutrient in our diets
To put that in perspective, a medium banana packs 420 milligrams—but guess what? There are even better fruits to get your fix. If you're tired of hearing about bananas, here are some other potassium-rich fruits that deserve a spot in your grocery cart.
Jackfruit is the under-the-radar potassium king. This tropical fruit doesn't just bring the nutrients—it's also naturally sweet, slightly chewy, and packed with fiber. Whether you eat it fresh or use it as a meat substitute in tacos, jackfruit is a delicious way to boost your potassium intake.
Grandma was onto something with prunes. These dried plums are potassium superstars, plus they come with a bonus: they help keep digestion on track. Eat them straight from the bag, toss them into oatmeal, or blend them into smoothies for a natural energy boost.
Guava isn't just a tropical treat that Dominican moms transform into marmalade and juice—it's also loaded with potassium, vitamin C, and fiber. This fragrant, pink-fleshed fruit is great in smoothies, fruit salads, or just eaten as-is.
Small but mighty, kiwis are packed with potassium, vitamin C, and antioxidants. They're a great snack; you don't have to peel them. Just wash and eat the skin for extra fiber. Try them in yogurt bowls, fruit salads, or even blended into drinks.
Hydrating, sweet, and packed with potassium, cantaloupe is a summer staple for a reason. It's perfect on its own, but if you want to get fancy, drizzle it with a little honey and lime juice for a refreshing treat.
Yes, bananas are still on the list, but they're not the top source of potassium! That said, they're convenient, affordable, and naturally packaged for easy snacking. Slice them into peanut butter toast, blend them into smoothies, or freeze them for a healthy ice cream alternative.
Tangy, juicy, and refreshing, grapefruit is a solid source of potassium. It's also rich in vitamin C and antioxidants. Eat it with a spoon, juice it, or add to a salad for a zesty twist. Just a heads-up: If you're on certain medications, check with your doctor before eating grapefruit, as it can interfere with some prescriptions.
These tiny golden-orange fruits pack a serious nutritional punch. They're high in potassium, fiber, and antioxidants. Eat them fresh or dried, or blend them into homemade jam.
Honeydew is often overshadowed by cantaloupe, but it deserves more love. It's refreshing, naturally sweet, and a good source of potassium. Cube it for fruit salads or pair it with prosciutto for a fancy (but easy) snack.
Bananas might be the most famous potassium-rich fruit, but they're far from the best source. If you want to up your potassium game, stock up on jackfruit, prunes, guava, and kiwi. Mixing in a variety of these fruits will help you hit your daily potassium goals and make your diet more flavorful and fun.
Now, which of these are you adding to your next grocery run?
