One cup of cooked Swiss chard contains as much potassium as two medium bananas.
FYI: The United States Department of Agriculture classifies medium bananas as those measuring anywhere from 7 to 8 inches.
Score another point for dark, leafy green vegetables.
Remember — they already get kudos for being good sources of calcium and vitamin K — two crucial nutrients for bone health.
While most people equate potassium with bananas (and that’s not too off-the-mark; bananas are a good source of that mineral), other foods provide higher amounts.
A medium banana contains approximately 420 milligrams of potassium (roughly ten percent of the daily requirement). One cup of cooked Swiss chard, meanwhile, contributes 961 milligrams (slightly over a quarter of a day’s worth!).
Take a look at these other potassium-rich foods that are often forgotten:
- Spinach (1 cup, cooked): 835 milligrams
- Lentils (1 cup, cooked): 731 milligrams
- Edamame (1 cup): 676 milligrams
- Nutritional yeast (3 Tablespoons): 640 milligrams
- Baked potato (medium, with skin): 610 milligrams
- Halibut (3 ounces, cooked): 490 milligrams
A good list to keep in mind, particularly since the majority of adults in the United States do not meet daily potassium requirements.