Foods can contain varying levels of potassium. According to a Drugs.com listing of foods, medium potassium level foods have between 100 and 200 mg of potassium per serving. These foods help combat the effects of low potassium such as confusion, muscle weakness, trembling and sweating. Keeping your potassium levels within a healthy range can help long-term cardiac health and may lower blood pressure levels.
Vegetables
There are several vegetable choices within the 100 to 200 mg per serving range. Vegetable potassium levels are all for 1/2-cup serving sizes and include fresh carrots with 177 mg, fresh green beans with 187 mg, frozen corn with 120 mg, fresh broccoli with 143 mg and canned peas with 147 mg. Other vegetables in this range are cooked zucchini with 173 mg and fresh cauliflower with 151 mg.
Snacks
For snack choices with potassium, try peanuts and chocolate. Peanuts have 187 mg of potassium per ounce, and a 1.5-oz. chocolate bar has 169 mg. Combine the two for even bigger potassium punch.
Dairy
There are some dairy choices for a medium range of potassium per serving. These include a 1/2-cup serving of vanilla ice cream with 131 mg of potassium and a 1/2-cup serving of ricotta cheese with 154 mg.
Fruits
Fruits are a great way to get potassium into the diet. While medium potassium fruits don't give you the mega-potassium infusion of bananas or papayas, they are still a tasty way to get extra nutrients in your diet. A medium peach has 193 mg of potassium, a cup of watermelon has 176 mg and a small apple has 159 mg. Other fruits have varying levels of potassium in a 1/2-cup portion such as apple juice with 147 mg, canned peaches in juice with 158 mg, fresh sliced strawberries with 138 mg and canned pineapple with 152 mg. A 1-oz. portion of raw avocado gives 180 mg of potassium.
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