What Fruits & Veggies Contain Potassium?

The mineral potassium is needed to keep the heart and muscles functioning normally, according to the Greenwich Hospital. Fruits and vegetables are the primary source of dietary potassium, but it is also found in dairy foods. For good health, most people need about 4,000 mg of potassium a day. If you are on a potassium-restricted diet, you need to limit your intake to 2,000 mg a day or the limit set by your physician.

Bananas

One banana contains about 450 mg of potassium. Any food with more than 250 mg of potassium is considered a high potassium food, according to the Patient Information page at the website Up to Date.

Oranges and Orange Juice

A fresh orange contains about 237 mg of potassium and one cup of orange juice contains about 500 mg, according to Krause's Food, Nutrition and Diet Therapy. You can improve your blood pressure by eating foods high in potassium, according to the American Heart Association. Potassium counterbalances the effects of sodium. To control your blood pressure, it is recommended you consume 4,700 mg of potassium a day.

Cruciferous Vegetables

Cruciferous vegetables are a group of vegetables with high sulfur-containing compound content. Many cruciferous vegetables also contain significant amounts of potassium. One cup of cooked broccoli contains about 300 mg of potassium. Seven to eight cooked Brussels sprouts contain 500 mg of potassium. One cup of cooked Chinese cabbage has almost 700 mg of potassium.

Squash

One cup of cooked winter squash, including acorn, butternut and hubbard squash varieties, contains 900 mg of potassium. One cup of cooked summer squash, including the yellow and zucchini varieties, contains 350 mg of potassium.

Melon

One half of a cantaloupe contains 825 mg of potassium, according to Krause's Food, Nutrition and Diet Therapy. One tenth of a honeydew melon contains 350 mg.

Apricots

Three apricots contain about 300 mg of potassium and 1 cup of dried apricot halves contains 1,790 mg, according to Krause's Food, Nutrition and Diet Therapy.

Tomatoes

Tomato products, including fresh tomatoes, tomato juice and tomato sauce, contain high amounts of potassium. One raw tomato has 255 mg, 1 cup canned tomato has 530 mg, 1 cup of tomato juice 535 mg and 1 cup of tomato sauce has 900 mg.