When you think of a high-potassium fruit, a banana is probably the first that comes to mind. And while bananas have plenty of potassium to offer, there is another fruit with almost twice the amount of this crucial mineral—the avocado.

“People are increasingly discovering just how versatile and nutrient-dense avocados are,” said Amanda Izquierdo, a registered dietitian with Love One Today, an educational resource created by the Hass Avocado Board.

Potassium—an Underrated Mineral

“Potassium is a vital nutrient that plays a crucial role in human health,“ said Barbara Ruhs, a registered dietitian nutritionist who has worked in the avocado industry for more than a decade. ”It is also an electrolyte—or a mineral that carries an electrical charge.

“Electrolytes are essential for everyday bodily functions—fluid balance, nerve and muscle function, and keeping the heart beating.”

Here are some of the body functions that require potassium:

• Muscle Contraction: Potassium helps muscles contract and facilitates communication between muscles and nerves.


• Heart Health: Potassium can help mitigate the effects of sodium and relax the walls of blood vessels, which aids in managing high blood pressure.


• Kidney Function: The kidneys regulate the amount of potassium in the body. Healthy kidneys filter excess potassium from the blood and eliminate it from the body through urine.


• Fluid Balance: Potassium is an electrolyte that works in conjunction with sodium to regulate the amount of fluid needed inside and outside our cells. This balance is necessary for hydration and overall cellular function.


• Bone Health: Potassium helps reduce calcium loss, thereby maintaining bone density and preventing osteoporosis.

The average daily recommended intake of potassium is 3,400 milligrams (mg) for men and 2,600 mg for women—although women who are pregnant or breastfeeding need more.

Recent research suggests that many Americans aren’t getting enough of this critical mineral in their diets. A 2021 study investigated whether Americans are getting an adequate amount of potassium and explored the reasons behind the growing deficiency. The study used data spanning 16 years from nearly 60,000 participants ages 12 to 80 to examine potassium levels in the blood. The researchers found that potassium levels have dropped significantly, and that the number of people with a potassium deficiency, or hypokalemia, has more than tripled.

Some people—such as those with Crohn’s disease or ulcerative colitis, or those on certain medications, especially laxatives or diuretics—may find it challenging to get the potassium that they need to maintain health.

More Potassium Than a Banana

A 100-gram serving of avocado—a little more than half of an average-sized avocado—provides 576 mg of potassium, or between 17 percent and 22 percent of our daily potassium needs.

This is even more potassium than is in a banana—the most commonly known high-potassium fruit. A medium-sized banana contains 375 mg of potassium, which means that avocados have almost twice the amount of this crucial mineral.

Besides potassium, avocados and bananas share other common nutrients. Both have minerals, such as magnesium, manganese, phosphorus, copper, and zinc; vitamins C, B6, and A; and the carotenoids zeaxanthin and lutein, which are essential for healthy eyes and clear vision.

However, avocados and bananas diverge in monounsaturated fat content, which avocados have in abundance. These healthy fats play a crucial role in supporting heart and brain health.

“Avocados are virtually the only fruit with monounsaturated fats, with 5 grams per serving, which is one-third of a medium avocado,” Izquierdo said.

Other High-Potassium Foods

“Eating food sources of potassium is the best way to get the right balance of the nutrient,” Ruhs said. She cautioned that taking a single nutrient supplement can be problematic, and that more potassium is not necessarily better.

“Plus, eating food is more fun and definitely more delicious,” she said.

In addition to avocados, these are some of the foods richest in potassium.

• Apricots


• Lentils


• Acorn squash


• Prunes


• Baked potatoes


• Kidney beans

Ruhs said the best way to optimize our potassium intake is by eating a variety of fruits, vegetables, whole foods, lean meats, and dairy products. According to her, magnesium and B vitamins (particularly B6) found in tuna, meat, chickpeas, and various fruits and vegetables such as cantaloupe and spinach can also improve potassium absorption.

Meal ideas that she suggested to help maximize potassium intake include:

• Yogurt with berries


• A turkey and avocado club sandwich


• A vegetable and meat stir fry

Many foods offer the potassium that our bodies need, but an abundance of this mineral is only one of the avocado’s benefits. To learn more about how avocados improve our health—in addition to how to cut them, store them, and make a delicious avocado recipe—check out The Epoch Times’ Avocado Essential Guide.