Coconut water vs banana: which has more potassium?

Potassium comparison table (USDA data)

Values come from the USDA FoodData Central entries for coconut water (liquid from coconuts) and raw banana. 100 ml of coconut water is treated as roughly 100 g.

So which is the better potassium source?

It depends on how you compare them:

• Per serving: a glass of coconut water (about 600 mg) beats one medium banana (about 422 mg).
• Per 100 g: banana is higher (358 mg vs 250 mg).
• Per calorie: coconut water gives roughly three times more potassium per 100 kcal.
• For fibre and fullness: banana wins, because it is a solid food with more fibre and carbohydrate.

For most people, both are good everyday sources of potassium, and they do different jobs: coconut water is a low-calorie drink, and a banana is a filling snack.

How much potassium do you need in a day?

The NIH Office of Dietary Supplements sets the Adequate Intake for adults at 3,400 mg a day for men and 2,600 mg a day for women. One glass of coconut water covers about 23% of a woman's daily figure and about 18% of a man's. One medium banana covers about 16% and 12%.

Packaged coconut water can differ

The USDA figures describe coconut water straight from the nut. Packaged brands vary with coconut variety, maturity and processing, and some list noticeably less potassium per serving. Check the nutrition panel on the bottle you buy. For values by bottle size, see how much potassium is in coconut water.

Who should be careful with potassium

People with chronic kidney disease, or those taking medicines that raise potassium levels, may be advised to limit potassium. These include some blood-pressure medicines such as ACE inhibitors, ARBs and potassium-sparing diuretics. If this applies to you, follow your doctor's advice before adding potassium-rich drinks or foods.

Nariyal pani vs kela

Nariyal pani ka ek glass (240 ml) lagbhag 600 mg potassium deta hai, jabki ek medium kela lagbhag 422 mg. Per 100 gram kela zyada potassium deta hai, lekin ek glass nariyal pani ek kele se lagbhag do guna bhaari hota hai, isliye ek serving mein nariyal pani aage hai.

Have both

You do not have to choose. Blend them together in our coconut water pineapple smoothie or mango smoothie. If you want a fresh glass of coconut water every morning in Pune, check CocoDaily delivery for your PIN code.