7 Drinks With More Potassium Than A Banana

Drinking enough water every day is good for our physical and mental health, but there are plenty of ways to stay hydrated and boost our all-important nutrient levels, too. Potassium, for example, plays a key role in how our muscles work, among several other body functions. Many people's go-to source for this essential mineral would be a sweet, yellow banana, but there are plenty of other ways to keep your potassium levels topped up, including through drinks. But which ones are worth slugging for the potassium in them, and how do they compare to a banana? Let's dig into the math.

A banana's peel can be a good indication of its ripeness, but for potassium levels, we're going to use USDA data, which states that a small (115 grams) ripe or slightly ripe fruit has 375 milligrams of potassium. The NIH recommends that adult men aged 19 and over get 3,400 milligrams, while women should consume 2,600 milligrams of potassium per day, so a single banana does make a bit of a dent in that. Pair it with our list of drinks, which contain more of the good stuff, and you'll be well on your way to your recommended daily dose of potassium!

We know that OJ is more hydrating than water, but it's no slouch in the potassium stakes, either. A cup (which the USDA defines as 245 grams) of unfortified orange juice, not made from concentrate and sans pulp, has 445 milligrams of potassium. That's a hefty chunk of the daily target taken care of in a single glass! That's not even touching on the calcium, magnesium, and vitamin C in every gulp of orange juice. Drink it with this beloved boomer breakfast to pack a real potassium punch.

For some people, tomato juice will bring back memories of this old-school '50s picnic food. We say it deserves a place in the fridge as a drink in its own right. Aside from being earthy and delicious, tomato juice crushes it when you consider potassium, with a 245-gram cup serving up 485 milligrams at a time. If that's not the perfect excuse to enjoy a nice mixed beverage more often, we don't know what is.

We can drink down a quart of cow's milk without batting an eyelid most days, getting the benefit of all that calcium, carbohydrate, and vitamin B12, among a whole host of other nutritional goodies. Add to that laundry list a hefty dose of potassium, too, namely 390 milligrams per cup of the reduced-fat kind, which puts it just above a small banana (admittedly, a medium banana might eke out a lead here). Veggies, vegans, and anyone who's not a fan of milk need not despair, though, as this legume is also a potassium powerhouse!

These beautiful fruits look so enticing and taste amazing, but goodness, they are fiddly to eat! It's that much simpler to reach for a carton of pomegranate juice and slug it down. Anyone who does will be rewarded with a more-than-400-milligram boost in their potassium levels per 100 grams, as well as a satisfying hydration boost. If you want to really push the potassium boat out, mix your pomegranate juice with this summer fruit, which leaves bananas in the dust.

We kinda feel sorry for prunes. They're the less-popular cousin to the juicy plum that will make a boxed brownie sing, but all most people focus on is the dried fruit's ability to aid in digestion. We're here to say there's more to prunes — specifically their juice — than meets the eye. If you're looking to get more potassium into your system, a daily 100-gram cup of prune juice delivers a not-to-be-sniffed-at 529 milligrams of the essential mineral. Your tastebuds might object, but your body will be delighted.

Of all the fruits with more potassium than a banana, coconuts are one of the most universally popular. Sweet and refreshing to drink, coconut water is also a flexible ingredient for millions of home cooks rustling up a variety of dishes. If all that doesn't persuade you to invest in a carton or four, how about this: one 245-gram cup of coconut water contains 404 milligrams of potassium.

The USDA works in mysterious ways sometimes, and this is one of them. For all the other drinks in our list, a cup has equalled 245 grams, yet when it comes to carrot juice, the metric is 236 grams. The smaller amount doesn't detract from the potassium wallop afforded by a cup o' carrot juice, however, which stands at a whopping 689 milligrams! Maybe this orange juice should be the new ... orange juice?