One whole food that is particularly rich in potassium is the banana. Bananas are well-known for their high potassium content. On average, a medium-sized banana (approximately 118 grams) contains about 400-450 milligrams of potassium. This makes bananas a convenient and popular source of potassium in many people's diets.
However, it's worth noting that there are other whole foods that are also excellent sources of potassium. Some examples include:
Sweet potatoes: A medium-sized sweet potato (approximately 150 grams) contains around 450-500 milligrams of potassium.
Spinach: Cooked spinach is rich in potassium. A half-cup serving (cooked) of spinach provides roughly 420-450 milligrams of potassium.
Avocados: A medium-sized avocado (approximately 150 grams) contains approximately 600-700 milligrams of potassium.
White beans: Cooked white beans are a potassium powerhouse. A half-cup serving (cooked) can provide around 600-700 milligrams of potassium.
Salmon: This fatty fish not only provides omega-3 fatty acids but also contains potassium. A 3-ounce serving of cooked salmon offers approximately 300-400 milligrams of potassium.
These are just a few examples, and there are other whole foods that are good sources of potassium as well. Remember that individual potassium levels can vary slightly depending on factors like size, variety, and cooking methods.