Sweet Potato vs. Banana: Which is Higher in Potassium for Your Nutrition Diet?

October 8, 2025 •

3 min read

For a long time, bananas were the go-to fruit for a quick potassium boost, but many are surprised to learn they aren't the highest source. For those focusing on a healthy nutrition diet, knowing which is higher in potassium, sweet potato or banana, is crucial for maximizing mineral intake and reaping associated health benefits.

Quick Summary

When comparing sweet potatoes and bananas, a medium sweet potato offers significantly more potassium. Sweet potatoes also provide abundant vitamin A and fiber, while bananas are known for vitamin B6 and C. Both are highly nutritious additions to a balanced diet, but sweet potatoes are superior for potassium content.

Key Points

Potassium Advantage: A medium baked sweet potato contains significantly more potassium than a medium banana.
Beyond Potassium: Sweet potatoes are exceptional sources of vitamin A (beta-carotene), a nutrient bananas do not contain.
Gut Health: Both foods are rich in dietary fiber, which is crucial for promoting healthy digestion.
Versatile Options: Incorporating a variety of potassium-rich foods like leafy greens, white beans, and potatoes is the best way to meet your daily intake goals.
Dietary Balance: For maximum benefit, it is important to balance potassium-rich foods with a low-sodium intake to help regulate blood pressure.
Preparation Matters: The cooking method affects the nutrient retention and glycemic impact of sweet potatoes, with boiling being a beneficial method.
Overall Wellness: Adequate potassium intake supports muscle function, nerve transmission, and overall heart health.

A medium sweet potato contains more potassium than a medium banana, a fact that often surprises those who consider bananas the ultimate source of this essential mineral. A medium baked sweet potato provides approximately 542 milligrams (mg) of potassium, while a medium banana contains around 422 mg. However, the nutritional comparison is more complex than a simple contest of numbers.

Sweet Potato vs. Banana: The Potassium Showdown

Potassium is a vital electrolyte that helps regulate blood pressure, maintain fluid balance, and support nerve and muscle function. While both sweet potatoes and bananas are excellent sources, a single serving of sweet potato offers a clear advantage for those looking to boost their intake.

Sweet potatoes come in a variety of types, but the orange-fleshed variety is particularly rich in beta-carotene, an antioxidant the body converts to vitamin A. Bananas offer their own benefits, including fiber, vitamin B6, and vitamin C. For athletes or those needing a quick, digestible energy source, bananas are an excellent, portable choice, but for overall nutrient density, especially regarding potassium and vitamin A, sweet potatoes are a powerhouse.

Beyond Potassium: A Look at Overall Nutrition

Both foods offer unique nutritional profiles that complement a balanced diet. Sweet potatoes are a good source of fiber, which promotes digestive health and can aid in blood sugar regulation. Bananas also contribute fiber and contain prebiotics that support beneficial gut bacteria. For those managing diabetes, it's worth noting that the glycemic index can vary with cooking method and ripeness, so careful preparation is key. Both foods also contain beneficial antioxidants that help protect the body from free radical damage.

Other Sources of High Potassium

If your goal is to consume a potassium-rich diet, broadening your food choices beyond sweet potatoes and bananas is a great strategy. Many other foods are packed with this mineral, some containing even higher amounts per serving. Incorporating a variety of these foods ensures you're getting a wide range of essential nutrients.

Spinach: A cup of cooked spinach can provide over 800 mg of potassium.
White Beans: One cup of canned white beans contains a substantial 1,190 mg of potassium.
Avocados: A medium avocado offers around 975 mg of the mineral, along with healthy fats.
Potatoes: A medium baked potato (with skin) contains more potassium than both sweet potatoes and bananas, with over 900 mg.
Dried Fruits: Half a cup of dried apricots provides about 755 mg of potassium, though with higher sugar content.

Comparing Sweet Potatoes and Bananas: A Quick Glance


Nutrient	Medium Baked Sweet Potato	Medium Banana
Potassium	Approx. 542 mg	Approx. 422 mg
Vitamin A	Over 200% of the DV	None
Vitamin C	44% of the DV	12% of the DV
Fiber	6.6 g	3.1 g
Calories	180 kcal	105 kcal

Conclusion: Which to Choose for Your Diet

For a specific, single-serving potassium boost, the sweet potato is the winner, providing more of the mineral than a banana. Its rich beta-carotene and fiber content also make it a nutritional powerhouse. However, the choice between them should depend on your overall dietary goals and preferences. Bananas remain a fantastic, portable source of potassium, fiber, and B vitamins. Ultimately, both sweet potatoes and bananas have a healthy place in a balanced diet. Combining a variety of potassium-rich foods, including other fruits, vegetables, and legumes, is the best way to ensure you meet your daily needs and support overall health.

Get more detailed information on potassium and its role in health from the National Institutes of Health here.

Frequently Asked Questions

While sweet potatoes contain more potassium than bananas, other foods like white beans, potatoes with skin, spinach, and dried apricots often contain even higher concentrations per serving. It is best to include a variety of potassium-rich foods in your diet.

Sweet potatoes are an excellent source of vitamin A (from beta-carotene) and a good source of vitamin C. Bananas are particularly noted for their vitamin B6 and vitamin C content.

Yes, but in moderation. Both contain carbohydrates that affect blood sugar, but their fiber content helps. Eating them with protein and healthy fats, and opting for less ripe bananas or boiled sweet potatoes, can help stabilize blood sugar response.

Sweet potatoes offer benefits such as improved vision (due to high vitamin A), enhanced immunity, anti-inflammatory properties, and promotion of gut health from their fiber and antioxidants.

Bananas are easily digestible carbohydrates that provide quick energy and replenish electrolytes like potassium and magnesium, which are lost during strenuous workouts.

Symptoms of low potassium, or hypokalemia, can include muscle cramps, fatigue, weakness, constipation, and heart palpitations. In severe cases, it can cause irregular heart rhythms.

While boiling can retain more beta-carotene, the overall potassium content remains high regardless of the cooking method. Baking or roasting are also great options for nutrient retention.