Potassium is a mineral that is essential for good health, playing a role in muscle control, nerve function and blood pressure, according to Colorado State University Extension. Doctors believe that a diet low in potassium but high in sodium can precipitate the development of high blood pressure, so some patients may be prescribed a diet that is high in potassium. Because athletes lose potassium from exercise and perspiration, they may also require a diet high in potassium to prevent muscle cramping. Excessive losses of potassium can also result from severe diarrhea, certain diuretics and laxatives or problems with diabetes control. To be sure you get enough potassium and other minerals and vitamins, it is a good idea to eat a variety of foods each day.
Dairy
One cup of milk, buttermilk or yogurt are excellent potassium sources, each containing over 300 milligrams (mg). Cottage cheese and ice cream are both good sources, containing between 200 mg and 300 mg.
Fruit
The fruit highest in potassium is papaya with 781 mg, according to the Drugs.com website. Other excellent fruit sources include one cup of prune juice, 707 mg; one cup orange juice, 496 mg; one cup of cantaloupe or honeydew melon, 461 mg; one small banana, 467 mg; 10 apricot halves, 407 mg; one-third cup of raisins, 363 mg; one medium mango, 323 mg; nectarine, 288 mg; 5 dates, 271 mg; 2 figs, 271 mg; one kiwi, 252 mg; one orange, 237 mg; medium pear, 208 mg. Medium amounts of potassium--100 to 200 mg per serving--can be found in the following fruits: peaches, watermelon, apples and apple juice, pineapple and strawberries.
Meat and Fish
Meats high in potassium include 3 ounces of turkey dark meat, 259 mg and 3 ounces of lean beef, 224 mg. Some fish is also very high in potassium, including 4 ounces of halibut with 653 mg; 4 ounces of tuna with 645 mg; 4 ounces of cod with 585 mg; and 4 ounces of trout with 500 mg, according to the website Commonsense Health.
Vegetables
Vegetables high in potassium include one cup tomato juice with 535 mg; 1 cup beets, 519 mg; baked sweet potato with skin, 508 mg; half a medium avocado, 450 mg; half a medium potato with skin, 422 mg; one sliced tomato, 400 mg; one cup asparagus, 288 mg; one-half cup pumpkin, 282 mg; one-half cup mushrooms, 277 mg; one-half cup Brussels sprouts, 247 mg. Medium amounts of potassium can be found in green beans, carrots, zucchini and squash, cauliflower, peas, broccoli and corn.
Other Sources
Other excellent sources of potassium are lima beans with 955 mg; 1 tablespoon molasses, 498 mg; pinto beans, 400 mg; one cup soy milk, 345 mg; one-quarter cup of sunflower seeds, 241 mg; and 2 tablespoons of peanut butter, 214 mg.
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