Quick Fact: Did you know potatoes have more potassium than a banana? It’s true! A medium banana has 422mg of potassium. One medium baked sweet potato contains 542mg. A medium baked red potato has 943mg potassium. And a Russet potato contains 952mg. That’s more than twice as much as a banana!
And I already know what you’re thinking. But don’t potatoes have more calories and carbs than a banana? Actually, no! A medium baked sweet potato has 105 calories, exactly the same amount as a medium banana. And the red potato has 24g of carbs compared to 27g from the banana. Potatoes also provide more protein, fiber, calcium, iron, Vitamin K, and Vitamin C than bananas.
Most people have heard about potassium by trying to prevent muscle cramps/Charlie Horse. Potassium is a mineral that helps nerves and muscles communicate and helps regulate blood pressure. Potassium deficiency can cause muscle weakness, cramping, tingling/numbness, and other symptoms. Typically, a deficiency is not caused by low intake, but by dehydration, diarrhea, or excessive sweating. In addition to potatoes, other potassium-rich foods are cooked leafy greens, tomatoes, beans, raw carrots, zucchini/squash, and pumpkin seeds .
1. United States Department of Agriculture website. National Nutrient Database for Standard Reference. Available at: http://ndb.nal.usda.gov/ndb/foods. Accessed May 27, 2014
2. Academy of Nutrition and Dietetics website. Potassium. January 2013. Available at: http://www.eatright.org/Public/content.aspx?id=6801. Accessed September 29, 2014.
3. Medline Plus website. Potassium. Available at: http://www.nlm.nih.gov/medlineplus/potassium.html. Accessed September 29, 2014.
Food Fight: What food surprisingly has more potassium than a banana?
Article by Joy Diggs
Digg Deep Fitness was founded by personal trainer and registered dietitian, Joy Diggs. Diggs earned her B.A. in Exercise and Sport Science from University of North Carolina and her M.S. in Nutrition from Georgia State University. After completing a dietetic internship at The Ohio State University, she passed the exam to become a registered dietitian. Additionally, she is a certified personal trainer through the National Academy of Sports Medicine.
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