What Foods Provide Potassium?

Potassium, an essential dietary mineral, is involved in cellular and electrical function in the body, and is required for the proper function of the organs, tissues and cells. The mineral also plays a role in metabolism, assists in regulating the body's acid-base balance, helps with protein synthesis, and aids in building muscles for normal growth. Because potassium deficiency occurs only rarely, no recommended daily allowance exists for the mineral. According to MayoClinic.com, however, it is believed that 1,600 to 2,000mg daily for adults is adequate. Potassium exists naturally in a wide variety of foods.

Fruits

The richest sources of potassium are fruits and vegetables, according to the Linus Pauling Institute at Oregon State University. One medium banana, for example, contains 422 to 451mg of potassium, and one medium orange provides about 237mg. Other fruits containing high levels of potassium include plums, oranges, tomatoes, cantaloupe, kiwi, apricots, dates, pumpkin and watermelon. Dried fruits, such as prunes, dried apricots and raisins, contain large amounts of potassium. Many fruit juices also provide potassium, including prune juice, carrot juice, tomato juice and orange juice.

Vegetables

According to the University of Maryland Medical Center, vegetables that are good sources of potassium include broccoli, potatoes, sweet potatoes, peas, tomatoes and winter squashes. A medium potato with skin provides 844 to 926mg of potassium, and a medium sweet potato contains about 694mg. Other vegetables that provide potassium include acorn squash, spinach, butternut squash, Brussels sprouts, zucchini, collard greens, broccoli, artichoke, beet greens, mushrooms and carrots.

Meat, Fish and Poultry

All meats, especially red meat, pork and chicken, are considered to be good sources of potassium. One 3-oz. pork chop, for example, contains about 382mg of potassium. Many different fish, such as salmon, cod, flounder, sardines, halibut, tuna and rainbow trout, also supply the mineral in abundance. Cooked halibut contains about 490mg of potassium in each 3-oz. serving, according to the Carl R. Darnall Army Medical Center Health Library.

Other Foods

Although fruits and vegetables provide the most potassium, milk, coffee and tea also contain significant amounts, according to "Nutrition" by Paul Insel. Milk and yogurt are considered exceptionally good sources of potassium. Plain, non-fat yogurt provides 531 to 579mg of potassium in each 8-oz. serving, and 1 cup of non-fat milk contains 348 to 382mg. Other foods that provide potassium include lentils, kidney beans, split peas, navy beans, sunflower seeds, almonds, blackstrap molasses, soybeans and soybean products.