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According to Harvard Health Publishing, experts recommend consuming about 4,700 milligrams of potassium per day. However, most Americans fall short of this amount by about 50%. Potassium intake should not be neglected. This essential mineral is important for maintaining the health of our muscles, neurons and cells. It helps in the body’s carbohydrate metabolism, maintaining a regular heartbeat and many other processes. According to Healthy Solutions Medical Weight Loss & Spa, eating foods high in potassium can also help prevent muscle spasms, saving you from dreaded charley horse leg cramps.
Introducing quinoa, a nutrient-dense, adaptable grain that’s richer in potassium than bananas, making it a complete protein source. Hailed as a superfood, quinoa is renowned for its remarkable nutritional makeup and versatility in the kitchen. It is a great choice for vegetarians and vegans looking for an alternative source of protein as it is a complete protein, meaning it contains all nine amino acids essential for human health. Additionally, quinoa contains more potassium than bananas, a mineral essential for normal body fluid balance, neuronal function, and muscle contraction. Because of this, quinoa is not only a filling and nutritious option for a balanced diet, it’s also a great addition for anyone trying to increase potassium intake.
A wide range of food products contain potassium. Examples are leafy greens, potatoes, lentils, tilapia, yogurt, raisins, and the list goes on and on. It seems that many of us associate potassium with bananas. A 100-gram serving of raw bananas contains 358 milligrams of potassium (U.S. Department of Agriculture). But good news if you’re not a big fan of fruit. A healthy protein provides you with more potassium in the same portion size.
Read more: What Really Happens To Your Body When You Eat A Banana Every Day
The Potassium Content Of Wild-Caught Salmon
Check out the mighty salmon. A 100-gram portion of cooked wild Atlantic salmon provides 628 milligrams of potassium (source: USDA). Note that a 100 gram portion of raw banana contains only 358 mg of potassium. But a relatively 101-gram portion of a raw banana is only about the size of a small banana, less than about 6 to 7 inches long. It’s not the banana that most of us eat. So, in terms of potassium concentration, does salmon still win out over larger bananas?
It actually does. A medium-sized unripe banana, about 7 inches to 8 inches long, contains 422 milligrams of potassium. Salmon still wins, as you can see. This is also true for giant bananas that are less than 8 inches to 9 inches long and contain 487 milligrams of potassium. Even if you eat a banana nine inches or more, the fruit will not grow. According to the USDA, this extra-large 152-gram serving of raw bananas contains 544 milligrams of potassium. While there’s no denying that bananas are an excellent source of potassium, we now know that wild salmon is too.
Farmed Salmon Has Lesser Amounts Of Potassium
On the other hand, cooked Atlantic salmon contains less potassium than cooked wild-caught salmon. 384 milligrams of potassium can be found in a 100-gram portion of cooked farmed salmon (source: USDA). Comparing that amount to the 628 milligrams found in a plate of wild-caught salmon, it’s a significant reduction. Farm-raised salmon rarely beats a 101-gram mini banana, which contains 362 milligrams of potassium. But the fruit comes first when we take medium and large sized bananas.
Wild or farmed, salmon still has many health benefits. For example, according to Healthline, potassium lowers a person’s risk of cardiovascular disease. A 2017 rat study published in JCI Insight looked at the link between heart disease and potassium deficiency. The researchers found that, compared to mice who ate normal amounts of potassium, those who drank less potassium had higher calcium levels in their arteries and stiffer aortas. On the other hand, higher-than-usual potassium intake is associated with reduced aortic stiffness and vascular calcification, two conditions that increase the risk of cardiovascular disease.
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