The human body depends on potassium to help its organs, tissues and cells function normally, notes Medline Plus. Potassium is necessary for proper growth and development and helps regulate the electrical activity of the heart. A high potassium diet can help reduce blood pressure and guard against stroke when its combined with a low intake of sodium. A variety of foods contain potassium. High potassium foods typically contain at least 200 mg per serving, according to the University of Pittsburgh Medical Center, or UPMC.
Meat and Soy
Meat, poultry and fish like sardines, salmon and cod are great sources of potassium, according to Medline Plus. Soy products are also rich in potassium. A 3 oz. serving of cooked salmon contains 319 mg of potassium, while a comparable portion of roasted dark turkey has 259 mg and 3 oz. of cooked lean beef has 224 mg. A 1-cup serving of soy milk contains 345 mg of potassium.
Vegetables
A wide assortment of vegetables contain high levels of potassium. Good choices include split peas, spinach, broccoli, sweet potatoes, rutabagas, zucchini and tomatoes. In general a half cup of vegetables contains 200 mg of potassium, reports the UPMC.
One sliced tomato or 1 cup of tomato juice is packed with 535 mg of potassium. One skin-on baked sweet potato has 508 mg, while 1 cup of asparagus has nearly 300 mg of potassium.
Fruits
While a number of fruits are rich in potassium, papaya clearly ranks number one. One papaya contains nearly 800 mg of potassium, reports Drugs.com. A cup of prunes is a close second with 707 mg.
A one-cup serving of cubed cantaloupe comes in at just under 500 mg of potassium, while a small banana contains 467 mg. A half cup of orange juice or a small orange both have about 237 mg of potassium.
Dairy and Other Food Sources
Milk , yogurt and cottage cheese are good sources of potassium, according to Medline Plus. A 6 oz. serving of yogurt boasts nearly 400 mg of potassium, while 1 cup of 2% milk has 377 mg.
Approximately 215 mg of potassium is contained in 1 cup of of low-fat cottage cheese. A quarter cup of sunflower seeds has about 240 mg of potassium, and 214 mg is found in 2 tbsp. of peanut butter.
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