List Of Foods High In Potassium

Potassium is a mineral that works to provide a healthy acid/alkaline balance in the body, and it is responsible for the relaying of messages between the body's cells and nerves. Potassium also maintains a balance in the body's water content, and it offers protection against stroke and high blood pressure. This electrolyte also brings oxygen to the brain, allowing for heightened mental acuity. A lack of potassium in the diet can promote stress, low-blood sugar, loose stools, panic attacks or feelings of depression.

Fruits

One solid cup of golden raisins supplies you with half your daily value of potassium. Deglet noor dates supply you with almost 50 percent of your daily value of potassium per cup. Cooked plantains supply you with almost 1/3 of your daily value of potassium. One cup of fresh bananas supplies you with almost 1/4 of your daily value of potassium, as do fresh kiwi.

Vegetables

One cup of unsalted tomato paste has more than 100 percent of your daily value of potassium. One cup of cooked yams supplies you with a little over 1/3 of your daily value of potassium. One cup of boiled and mashed sweet potato supplies you with almost 1/3 of your daily value of potassium. One cup of canned tomato sauce gives you 1/3 of your daily value of potassium. One baked potato with the skin supplies you with 1/4 your daily value of potassium, as does 1 cup of canned summer zucchini.

Meat

Meats rich in potassium include flank steak, which supplies you with more than 1/2 of your daily value per 383g. Rib-eye steak supplies you with about 1/3 of your daily value of potassium per 233g. Pork supplies you with almost 1/4 of your daily value of potassium per 4 oz. and cooked roasted turkey gives you with 16 percent of your daily value of potassium per cup.

Fish

Potassium-rich fish include halibut, salmon and yellow fin tuna. Per 3 oz., halibut supplies you with 20 percent of your daily value of potassium, yellow fin tuna gives your 15 percent of your daily potassium, and salmon brings 13 percent.

Dairy Foods

Of the dairy foods rich in potassium, 1 cup of plain, low-fat yogurt supplies you with almost 1/4 of your daily value of potassium. One cup of buttermilk provides 21 percent of your daily value of potassium, and 1 cup of half and half supplies you with 13 percent of your daily value of potassium.

Beans, Peas and Legumes

Beans rich in potassium are white beans, which supply you with almost half of your daily value of potassium per cup. Lima beans supply you with 39 percent of your daily value of potassium. Soybeans give 36 percent, and all kidney beans offer almost 30 percent.

Nuts and Seeds

One cup of pistachios supplies you with more than half of your daily value of potassium. One cup of almonds, cashews, hazelnuts, filberts and dried sesame seeds supplies you with almost 1/3 of your daily value of potassium.