Low potassium can cause a host of troubles in the body such as cardiac instability, confusion, sweating, nausea and muscle weakness. To combat these symptoms, one must have a diet rich in potassium-laden foods. While a banana is usually the first thought when potassium is needed, there are many other foods that have more potassium than a banana.
Vegetables and Legumes
Vegetables and legumes that have over 200mg of potassium, and that therefore can be termed "high potassium" foods by a Drugs.com foods list, are 1/2 cup pinto beans with 400mg, 1/2 cup dried peas with 355mg, 1/2 cup lentils with 365mg, a sweet potato with skin with 508mg and 1/2 cup fresh Brussels sprouts with 247mg. The MayoClinic.com lists others like a cup of cooked acorn squash with 896mg, a cup of cooked spinach with 838mg, 1 cup kidney beans with 713mg, 1 cup of cooked butternut squash with 583mg and 1 cup cooked white navy beans with 669mg.
Meat and Fish
Meats and fish sources of potassium include a 3-oz. portion of broiled or baked salmon with 319mg, a 3-oz. portion of cooked lean beef with 224mg and a 3-oz. roasted dark-meat turkey with 259mg.
Fruits
Fruits rich in potassium are papayas with 781mg, 1 cup of cubed cantaloupe with 494mg, one medium kiwi with 252mg, one medium mango with 323mg, 1 small orange with 237mg, 1/16 of a watermelon with 560mg and 1 medium pear with 208mg.
Juices
Juice is another way to get potassium into your diet. One cup of prune juice has 707mg and 1/2 cup of orange juice has 236mg. Other juices include 1 cup carrot juice with 689mg and 1 cup of tomato juice with 535mg.
Dairy
Dairy can be a source of potassium, including 1 cup of low-fat 1 percent milk with 348mg of potassium and 1 cup of 2 percent milk with 377mg. Other dairy sources of potassium include 1 cup of 2 percent low-fat cottage cheese with 217mg and a 6-oz portion of yogurt with 398mg.
Nuts and Seeds
In the nut and seed portion of a potassium food list you'll find 2-oz. portions of almonds with 412mg, 2 oz. of peanuts with 374mg, 1/4 cup of sunflower seeds with 241mg, 2 oz. of Brazil nuts with 340mg and 2 tbsp. of peanut butter with 214mg.
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