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Not just Bananas. Why we need potassium and where to get it

Not just Bananas. Why we need potassium and where to get it

By Bethan Townsend

Potassium is an essential mineral which can boost our diets in many ways. The modern Western diet is often criticised for being too high in sodium and too low in potassium. Your RDA of potassium is 4700 mg and it can benefit your body in many ways.

Our bodies need potassium because it works to lower blood pressure, may bolster the strength of your bones. Potassium works by protecting blood vessels from oxidative damage and countering the damaging effect of too much sodium. New research also suggests that potassium-rich foods could lower stroke risk in older women so getting your regular intake of potassium per day can only be a good thing. Below are some of the best foods to choose if you’re looking to keep your potassium levels topped up.

Sweet Potatoes

Healthier than your regular potato in oh so many ways, sweet potatoes also offer a top supply of potassium. A single sweet potato contains a huge 694mg of potassium and with only 131 calories on average, they can be roasted, boiled, mashed or made into chips.

White Beans

Many beans and pulses are known for their nutritious qualities and from the wide range available white beans are the highest in potassium. A great source of protein, fibre and starch as well, around 75g of white beans delivers approximately 595 milligrams of potassium and they’re a great source of iron too.

Tomato Sauces

Surprisingly tomato paste and puree offer higher amounts of potassium than fresh tomatoes. Around 40g of tomato paste delivers 664mg of potassium whilst around 85g of puree delivers around 549mg. Tomato sauce is so versatile and you probably use it more often than you think so you may be keeping your potassium levels up without even knowing it.


Bananas are the one food we all know are potassium-heavy. The first thing that’s mentioned whenever you need to boost your potassium is a banana or two and each medium banana has more than 400mg of potassium. They’re also a healthy carb option so certainly worth considering whenever you’re peckish.