Potassium Values in Foods

Like all essential minerals, potassium works with other nutrients in the body to help with vital processes and functions, including muscle and nerve function. Potassium deficiencies are known to cause insomnia, weakness, poor muscle function, poor reflexes, irritability, thirst and irregular heartbeat. But getting potassium is easy if you have a healthy diet, since it is found in a wide of variety foods.

Health Effects

The benefits of eating foods rich in potassium include lowered risks for edema, high blood pressure and heart disease. The suggested daily allowance of potassium for adults is 1,600 to 2,000 mg, according to MayoClinic.com. Some health professionals recommend taking potassium supplements, especially if you have edema or high blood pressure. But side effects, including heart attacks, can occur with unsafe doses. MayoClinic.com reports that research has failed to provide evidence that potassium supplements lower blood pressure. Potassium is easily obtained from food and stored by the body, and doses of potassium beyond the suggested daily allowance shouldn't be exceeded, according to the Vitamin and Mineral Encyclopedia.

What Potassium Does

Potassium operates as an essential electrolyte in the body. It helps transmit electrochemical impulses necessary for chemical reactions in cells, according to the Vitamin and Mineral Encyclopedia. Potassium is also important for muscle system and nervous system function, and it helps regulate blood pressure.

Fruits and Vegetables

You can easily obtain potassium by eating fruits and vegetables. Most vegetables and many fruits have relatively high levels of potassium. Vegetables that provide potassium include potatoes, 844 mg; acorn squash, 896 mg; butternut squash, 583 mg; spinach, 838 mg; Brussels sprouts, 494 mg; zucchini, 456 mg; collards, 427 mg; and broccoli, 332 mg per serving or cup. Swiss chard offers one of the highest levels of potassium at 960 mg per cup, according to The World's Healthiest Foods. Fruits with potassium include watermelon, 560 mg; raisins, 553 mg; frozen orange juice, 503 mg; bananas, 451 mg; and cantaloupe, 412 mg per serving or cup.

Legumes and Nuts

Foods from the legume family contain plenty of potassium perserving, including split peas, 710 mg; lentils, 731 mg; kidney beans, 713 mg; and white navy beans, 669 mg. Many types of nuts provide median levels of potassium, such as chestnuts, 497 mg; almonds, 200 mg; cashews, 187 mg; peanuts, 187 mg; pecans, 116 mg; and basil nuts, 187 mg per serving.

Dairy

Dairy products are also a good source of potassium, with low-fat milk providing 348 mg per cup and low-fat plain yogurt containing 531 mg per cup.

Fish and Meat

Fish contains excellent levels of potassium as well, including cod, 586 mg; halibut, 653 mg; tuna, 645 mg; and snapper, 591 mg per serving, according to The World's Healthiest Foods. Meat also provides good amounts of potassium, with beef containing between 140 mg for canned beef and 470 mg for a grilled fillet steak, according to the Healthy Eating Club. Ham offers roughly 300 mg of potassium per serving. Chicken and duck offer 200 to 300 mg per serving.

Beverages

Even drinks such as coffee, tea and beer contain potassium. Especially potassium-potent are beverages containing chocolate or cocoa powder, according to the Healthy Eating Club.