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    Numbers Game: Answer

    891318One 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.



    1. Meal Makeover Mom Janice said on December 31st, 2009

      I love Swiss chard! Since joining a CSA I’ve been eating it a lot more. My kids’ favorite is when I chop it and saute in evoo and garlic and then layer it with raviolis and tomato sauce and bake it and top with mozzarella cheese. Very yummy!

    2. Gloria said on December 31st, 2009

      I love greens, but just can’t get pass the saltiness of swiss chard,
      are all the colors the same or different ones taste slightly different?

    3. Andy Bellatti said on January 1st, 2010


      All colors taste the same.

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