The element potassium is an essential nutrient for the health of the human body. An electrolyte, potassium plays an important role in conducting electrical impulses throughout the body, according to the University of Maryland Medical Center. Potassium facilitates normal digestive functions and muscle contractions, including those of the heart. Available in a range of food sources, most people obtain sufficient amounts of potassium from their diet. However, individuals with disorders affected by potassium, such as high blood pressure or kidney disease, should be aware of the potassium levels in the foods they eat.
Fruits
Many fruits have a lot of potassium. The National Institutes of Health identifies oranges, nectarines, pears, cantaloupe, honeydew melon, apricots, bananas and kiwi fruit. Dried fruits, in particular, have high levels of this element. For example, one cup of prunes contains over 800 mg, while one cup of raisins or dates possesses around 1,100 mg of potassium.
Vegetables
Vegetables can also contain significant amounts of potassium. The Linus Pauling Institute states that a medium baked potato with the skin contains one of the highest levels of potassium for any food per serving at more than 900 mg. Just one cup of canned tomato sauce contains an equal amount of the mineral. The National Institutes of Health lists other vegetables that have high levels of potassium, including avocados, beets, beans of all types, Brussels sprouts, spinach and winter squash.
Dairy Products
The USDA Nutrient Database indicates that sweetened condensed milk contains more than 1,100 mg of potassium per cup, and that the same amount of evaporated milk has over 800 mg. A 12 oz. chocolate milkshake contains almost 700 mg, and an 8 oz. container of low-fat yogurt provides more than 500 mg of potassium.
Other Sources
According to the Linus Pauling Institute, certain nuts and seeds are high in potassium. Sunflower seeds, for example, provide about 240 mg of potassium per oz., while almonds deliver around 200 mg for the same measure. A single tbsp. of molasses offers almost 300 mg of potassium. Clams are another significant source, with only 3 oz. of clam meat providing just over 500 mg of the mineral.
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