Foods High in Potassium

Potassium is a mineral essential for human health. It performs a variety of important functions in the human body. Whole, unprocessed foods, such as fruits, vegetables, dairy products, some beans and fish are particularly rich in potassium. The Recommended Adequate Intake level for potassium for men and women is 4,700 milligrams.

Fruits and Vegetables

Fruits and vegetables are rich in potassium. A medium-sized potato, baked, provides about 1,080 milligrams of potassium. A 1/2 cup serving of winter squash, cooked, provides about 450 milligrams of potassium while a large raw banana and 1/2 cup of cooked spinach both offer 425 milligrams of potassium. Prune, tomato and orange juice are particularly potassium-rich, providing 354, 278 and 237 milligrams 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 milligrams of potassium. A 1/2 cup serving of either raw cantaloupe or red tomatoes offers 214 milligrams of potassium.

Dairy Products and Lean Protein Foods

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

Beans, Legumes and Cereals

A 1/2 cup serving of cooked pinto beans offers 373 milligrams 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 milligram 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 milligrams of potassium. In addition 1/2 cup of raisin bran cereal offers nearly 190 milligrams of potassium. Potassium content of breakfast cereals varies by type and brand.