Potassium is a mineral vital to maintaining a healthy body. The mineral helps regulate the body's acid-base balance and assists in protein synthesis, according to the National Institutes of Health. Potassium is also essential for body growth, metabolism and the electrical activity in the heart. The Dietary Guidelines for Americans, produced by the U.S. Department of Health and Human Services, recommends adolescents and adults obtain 4,700 mg of potassium a day. They recommend reaching this potassium guideline through fruit and vegetable food sources.
Baked Sweet Potato
A baked sweet potato contains 694 mg of potassium and 131 calories for a medium potato weighing around 150 grams. For a healthy side dish, bake sweet potatoes and avoid drizzling butter or cream on the potatoes. Instead, opt for small amounts of olive oil and spices.
Tomato Paste
A quarter cup of tomato paste contains 664 mg of potassium and 54 calories. You can use tomato paste in homemade pasta sauces. Simmer it with red wine, Italian spices, olive oil and sauteed garlic for a sauce that you can use on pizza or over pasta noodles.
Beet Greens
Dark, leafy greens also contain high levels of potassium. A half cup of beet greens, cooked, contains 655 mg of potassium and 19 calories. Eat cooked beet greens as a side dish, or include them raw in a large salad.
Carrot Juice
A 3/4 cup of carrot juice contains 517 mg of potassium and 71 calories. For optimum nutrients, juice the carrots yourself with a juicer.
Bananas
Bananas provide a convenient way to get your potassium. One medium banana contains 422 mg of potassium. Include them in smoothies or eat them at breakfast or as a snack throughout the day.
Lentil Beans
A half cup of cooked lentil beans provides 365 mg of potassium and only 115 calories. Lentil beans may be eaten alone or included in casseroles and bean soups.
Orange Juice
A 3/4 cup of orange juice contains 355 mg of potassium.
Winter Squash
A half cup of cooked winter squash contains 448 mg of potassium. At only 40 calories per half cup, winter squash is a low calorie option. Squash may be baked or sauteed. When baking, add a small amount of olive oil and your favorite spices.
Peaches
A quarter of a cup of peaches contains 398 mg of potassium when eaten raw.
Honeydew Melon
Honeydew melon contains 365 mg of potassium in a small 1/8 slice of the whole melon.
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