Potatoes are a critically important food staple in many countries. They're usually cheap to buy and, after rice and wheat, are the third most important food crop globally.
They're also delicious, nutritious, and versatile in the kitchen, used in everything from salads to French fries. However, many people now follow diets aimed at increasing or decreasing their intake of certain nutrients, such as the low-potassium diet followed by kidney disease sufferers.
How well do potatoes fit into the meal plans of those on such a diet?
Table of Contents
Are Potatoes High or Low in Potassium?
Potatoes are high in potassium, with a medium potato containing 897 mg. A medium banana has about 422 mg, so followers of a low-potassium diet should limit their potato intake.
For those without a sensitivity to potassium, a medium potato contains about 20% of the recommended daily intake.
Can You Check Your Potassium Level at Home?
How Many Varieties of Potatoes Are There?
There are over 4,000 potato varieties, including russets, reds, Yukon gold, Fingerling, and purple.
Other High-potassium Foods
If you don't like potatoes or are looking for other high-potassium foods, there are plenty of options, such as avocados; one avocado contains over 900 mg.
Beans are another source with a potassium content similar to potatoes, with a cup of the pinto variety containing 2680 mg.
Peanut butter and oatmeal are another two excellent potassium sources.
Which Has More Potassium, Banana or Potato?
Potatoes contain more potassium than bananas, with 421 mg vs. 358 mg per 3.5 oz (100 g) serving. They're also higher in vitamin C and iron but have fewer calories and carbs.
|Carbohydrates||23 g||17 g|
|Protein||1.1 g||2 g|
|Fat||0.3 g||0.1 g|
|Fiber||2.6 g||2.2 g|
|Potassium||358 mg||421 mg|
|Vitamin C (%DV)||14%||32%|
|Vitamin B6 (%DV)||20%||15%|
|Vitamin B12 (%DV)||0%||0%|
|Vitamin D (%DV)||0%||0%|
Delicious Potato Recipes
Potato soup is a light, delicious meal easily made in a crockpot.
Add some cooked potatoes to your favorite antipasto salad.
Try crisping potato skins in the oven or air fryer and using them as a bun for your burger.
Which Country Produces the Most Potatoes?
China produces the most at about 72 million tons annually followed by Russia with 37 million, and India with 26 million. The United States follows with about 20 million tons per year..
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.