Potassium is an essential component of the diet that helps to regulate the heart rate and improves muscle functions. According to the University of Maryland Medical Center, potassium is also important to protect against some illnesses, including inflammatory bowel disease, stroke and high blood pressure. The recommended daily intake of potassium for most adults is 2,000mg. Too much potassium, which can cause a condition known as hyperkalemia, can cause dangerous heart arrhythmias, and some people with this condition may need to follow a diet that's low in potassium.
Fruits
Many fruits are a good source of potassium, including dried fruits, such as figs, dates and raisins; melon, including cantaloupe and honeydew; and other fruits, such as peaches, nectarines and kiwi. One medium banana contains 451mg of potassium, while 1/2 half cup dried apricots contains 895mg.
Not all fruits are high in potassium. A 1/2-half cup serving of cranberry sauce has only 36mg of potassium and blueberries contain only 65mg in a 1/2 cup. Other fruits low in potassium include apples and applesauce, lemons, pears and watermelon.
Vegetables
A variety of vegetables contain both low and high levels of potassium, and depending on diet requirements, you have several options for each. Vegetables high in potassium include baked potatoes with skin on, artichokes, cooked squash, Swiss chard, spinach and sweet potatoes. A 1/2 cup of cooked pinto beans contains 398mg of potassium.
Vegetables low in potassium include collard greens, cucumbers, green beans, sweet peppers, carrots and corn. A 1/2 half cup of alfalfa sprouts contains only 13mg of potassium, while 1 cup of iceberg lettuce has 87mg.
Meat
Meats are frequently high in potassium and many types of fish have high levels. These include cod, flounder, scallops, haddock, lobster and salmon. For example, 3.5 oz. of baked flounder contains 585mg of potassium. Other types of meats high in potassium include bacon, ham, turkey and veal. To avoid too much potassium from meat products, choose smaller portions to limit intake. Small portions of beef hamburger; game meats, such as deer or pheasant; and seafood, such as oysters and tuna will provide lower levels of potassium. A 1-oz. serving of beef, game meat or tuna all contain only 120mg of potassium.
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