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Are Potatoes High in Potassium? (Quickly Explained)

Potatoes are one of the most versatile vegetables. You have mashed potatoes, roasted potatoes, French fries, and so much more. What can’t you do with this vegetable?

Potatoes get a bad rap because even though they’re a vegetable, they can be rather unhealthy depending on how you prepare them.

Personally, I will always love potatoes in any form and do not care if they’re unhealthy or not, but I’m not everyone. Potatoes are loaded with essential vitamins and minerals that are vital to our overall health.

Are potatoes high in potassium?

Potatoes are high in potassium! The easiest way to show how much potassium potatoes have is to compare it to the most commonly known high-potassium food, the banana. The average banana has about 422 mg of potassium per fruit. One medium potato has 897 mg of potassium.

So, eating potatoes will give you a decent amount of carbs, but the potassium content is enough to give you almost 20% of your daily potassium intake.

Make sure to check out: Can You Check Your Potassium Level At Home? and The Best Low Potassium Snacks (Eat This, Not That).

How Many Varieties of Potatoes Are There?

There are over 4,000 varieties of potatoes in the world. That’s a whole lot of starchy goodness. When you’re shopping at your local grocery store, you’re not going to see 4,000 kinds of potatoes, though.

Potato
Potatoes

Some of the most popular potato varieties include russet potatoes, red potatoes, Yukon gold potatoes, Fingerling potatoes, and purple potatoes.

Do All Potato Varieties Have The Same Potassium Content?

Potatoes come in various sizes, so it can be hard to pinpoint the exact potassium content of every single potato. The smaller the potato, the less potassium it will have.

The larger the potato, the more potassium it will have. Generally, the potassium content doesn’t change between russet, red, and other potato varieties.

The main reason the change will occur is because of the size of the potato. The potassium content can range from the 700s to the 900s. Regardless of the size, you’ll still have a high potassium content.

Other Foods With a Similar Potassium Content to Potatoes

Whether you aren’t a fan of potatoes or are simply looking for other food that has a similar potassium content to potatoes, there are plenty of options. Avocados have a high potassium content too.

A whole avocado has over 900 mg of potassium, a little more than a medium-sized potato but still more comparable than a banana.

Beans are another great source of potassium that can give you a similar amount of potassium to potatoes.

Beans
Beans

Black, pinto, kidney, and other beans have anywhere from 600 to 720 mg of potassium per cup. Beans are a great addition to any meal, whether it be a salad, side dish, or if you’re making a burrito bowl.

Which has more potassium banana or potato?

Potatoes are incredibly healthy when prepared in the correct way. They also pack more potassium than a banana 421 mg vs. 358 mg per 3.5 oz (100 g) serving. Plus, they’re higher in vitamin C and iron but have fewer calories and fewer carbs.

100 gBananaPotato
Calories8977
Carbohydrates23 g17 g
Protein1.1 g2 g
Fat0.3 g0.1 g
Fiber2.6 g2.2 g
Potassium358 mg421 mg
Vitamin C (%DV)14%32%
Vitamin B6 (%DV)20%15%
Vitamin B12 (%DV)0%0%
Calcium (%DV)0%1%
Iron (%DV)1%4%
Magnesium (%DV)6%5%
Vitamin D (%DV)0%0%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Eating two bananas a day can give you a similar amount of potassium as eating one medium potato. If you think eating two bananas a day seems boring, you can always eat one in the morning and then add one to a smoothie for an afternoon snack.

Or, you can top off a piece of toast and peanut butter with a banana or a bowl of oatmeal.

Delicious Potato Recipes That Will Up Your Potassium Intake

If you’re looking for more ways to add potatoes to your diet that don’t include French fries, check out some of these ideas.

Potato soup is a light and delicious meal you can prepare with ease using your crockpot. I know most people choose to have soup during the cooler months of the year, but no one is stopping you from making potato soup during the summer either.

You can top it with your choice of cheese, bacon, and chives or eat it without any toppings. The option is yours, and this is a very different way to eat potatoes than traditional French fries.

Do you love potato salad and antipasto salad? Well, I may have the perfect dish to bring to your next potluck if you answered yes to that question.

This dish is a take on antipasto salad. You can follow any antipasto salad recipe you love, and all you have to do is add some boiled and cooled potatoes to the mixture.

This is the twist on antipasto salad you never knew you needed in your life and a light way to incorporate potatoes into a meal.

Potato Salad
Potato Salad

You hear of people using different food as a bun for burgers and sandwiches nowadays. People use lettuce and tomatoes as buns, but what about potatoes?

Before you freak out, you aren’t using a whole potato or raw one for the bun; you’ll make potato skins!

You can crisp your potato skins in the oven or air fryer, whichever you choose. Once you’ve finished making them, you can use them as a bun for your burger. It may seem odd, but I promise it’s worth a try and a unique take on burger night.

You can’t go wrong with a baked potato. I know this may seem like a common idea, but to switch it up a little bit, try twice-baked potatoes.

You’ll prepare your baked potatoes how you usually would, but when they’re finished, you’ll prepare the filling however you like, then refill the potatoes and bake again for about 15 minutes.

Who Produces and Eats the Most Potatoes?

Production does not always correlate with consumption. Many countries produce mass quantities of a specific food, but they don’t eat the majority of it.

When it comes to potatoes, China is the leading producer of potatoes. They produce about 72 million tons of potatoes a year.

Potato Plants
Potato Plants

Following close behind China is Russia with close to 37 million tons and then India with 26 million tons. The United States comes in a close fourth with about 20 million tons per year.

When it comes to consumption, China still takes first place. So, sometimes production does correlate to consumption. In the second place, for most potatoes consumed is India, which is similar to their production rate.

When it comes to third and fourth place, Russia and the United States swap. The United States is in third place for consumption and Russia fourth.

Don’t know which foods are high in potassium? Read our article 15 Best Food Sources Of Potassium. We also have a guide on this important mineral: Potassium 101: All You Need To Know About Potassium.