Which Foods Are High In Potassium?

Potassium is a mineral essential for human health. Approximately 95 percent of the potassium in the body is stored inside the cells. Potassium is important for regulating the activity of both muscles and nerves and aids in storing carbohydrates. It is also important in maintaining the body's acid-base balance and regulating blood pressure. The Recommended Adequate Intake (AI) level for potassium in adults is 4,700 milligrams (mg). Unprocessed whole foods are potassium-rich.

Fruits and Vegetables

Fruits and vegetables are rich in potassium. A medium-sized baked potato provides about 1,080 mg of potassium. A 1/2-cup serving of winter squash, cooked, provides about 450 mg of potassium, while a large raw banana and 1/2-cup of cooked spinach both offer 425 mg of potassium. Prune, tomato and orange juice are particularly potassium-rich, providing 354, 278 and 237 mg of potassium for a 1/2-cup serving, respectively. Dried fruits are high in potassium as well. A 1/4-cup serving of seedless raisins offers 272 mg of potassium. A 1/2-cup serving of either raw cantaloupe or red tomatoes offers 214 mg of potassium. Pumpkin is another good food source. One standard slice of pumpkin pie provides about 288 mg of potassium.

Dairy Products and Lean Protein Foods

Plain, low-fat yogurt (an 8-oz container) offers a whopping 531 mg of potassium. Whole-milk yogurt (the same amount) provides less potassium, about 352 mg of potassium. Whole and nonfat milk (1-cup serving) provide about the same amount of potassium, 349 and 382 mg, respectively. Fish and pork are high in potassium. A 3-oz cooked portion of halibut and cod provides 490 and 439 mg, respectively. Cooked fresh pork loin (a 3-oz portion) offers about 370 mg of potassium.

Beans, Legumes and Grains

A 1/2-cup serving of cooked pinto beans offers 373 mg of potassium. Split peas are also potassium-rich, providing 355 mg for 1/2-cup serving. Refried beans round out the best food sources of potassium in the legumes and beans group at 337 mg for 1/2-cup serving, cooked. Many ready-to-eat cereals are very good food sources of potassium. For example, 1/2-cup of bran buds cereal offers about 300 mg of potassium. In addition 1/2-cup of raisin bran cereal offers nearly 190 mg of potassium. Potassium content of breakfast cereals varies by type and brand.