How Much Potassium Is In a Banana?

Potassium is an essential mineral that holds a significant role in blood pressure regulation.

When it comes to potassium sources, bananas are frequently cited as an example of a high-potassium food.

However, what is the actual potassium content in a banana? Are they truly among the best sources of the mineral?

This article aims to address these queries with nutritional data and by exploring the relative potassium content of bananas compared to other foods.

The Potassium Content of Bananas

Firstly, it is important to recognize that no banana has an identical nutritional profile, given how their size varies.

In this context, an extra-large banana generally contains significantly more potassium than a smaller one.

Using data from the USDA’s FoodData Central database, the table below illustrates the amount of potassium in bananas of various sizes (1).

Furthermore, the table indicates the portion of the FDA’s ‘daily value’ recommendation (4700 mg) provided by each banana. Daily values are based on a typical 2000-calorie diet (2).

As shown in the table, the potassium provision of bananas varies significantly.

While an extra large banana contributes 11.6% of the daily value for potassium, an extra small banana provides only 6.2%.

However, it is evident that bananas are generally a good potassium source. Any banana from a medium size upward offers approximately 10% of the daily value for the mineral.

Both the common yellow banana and red bananas deliver a similar amount of potassium.

Which Foods Have More Potassium Than a Banana?

While bananas are a good source of potassium, there are several foods that provide larger amounts of the mineral. Interestingly, bananas are more commonly touted as a high-potassium option compared to many of these alternatives.

We will now examine how bananas compare to various other foods in terms of potassium provision per 100 grams. The provided information in the table includes the amount of potassium and calorie content for each food.

From there, we have calculated the amount of potassium per 100 calories each food provides. Considering the different weights of the foods, this makes it a fairer comparison.

Once more, the data source for this analysis is the USDA’s nutritional database (1, 3, 4, 5, 6, 7, 8, 9, 10).

As depicted in the table, bananas provide a moderately high potassium content. The only other fruit offering similar levels of the mineral is avocado.

However, bananas are not among the very highest potassium foods.

Bananas have both lower total potassium content and a reduced potassium level per 100 calories compared to several other foods, including beet greens, swiss chard, and white beans.

For a comprehensive guide to the most potassium-rich foods, refer to this article:

30 Foods High In Potassium

Does the Banana Peel Contain Potassium?

Despite the fact that some individuals may be unaware of it, the peel (outer skin) of a banana is, in fact, edible.

However, there is likely a good reason why not many people consume it: it has a rather bitter taste and can be tough. However, its texture softens when cooked, and it can also be consumed by blending it into smoothies.

As for whether banana peels contain potassium, the answer is that they do, and in high amounts too.

A study published in 2019 analyzed the nutritional composition of bananas and plantains, including their peels. The findings indicated that banana peels typically contain 1709 mg of potassium per 100 grams (11). This is 36% of the daily value for potassium (2).

That said, it is worth noting that the average banana peel represents only about 25-35% of the weight of a banana. Therefore, a 100-gram banana would have a peel weighing approximately 25-35 grams.

Final Thoughts

As shown in this article, bananas stand as a good source of potassium.

However, they are not best dietary source. Some foods, such as leafy greens), offer more potassium per gram and per calorie.

In summary, including bananas in one’s diet is a beneficial way to boost potassium intake.

Adding other potassium-rich foods like leafy greens, seafood, and white beans can also aid in meeting potassium requirements.