Potassium is an essential mineral, whose daily adequate intake (AI) is crucial to the body's manufacture of protein, and maintenance of blood pressure, water balance, pH and nerve function. Found in plants, potassium regulates heartbeat, blood pressure and salt (or sodium) levels. The U.S. Department of Agriculture (USDA) and the Food Nutrition Board of the Institute of Medicine recommend a daily AI of 4700 mg for adults.
Cream of Tartar
Cream of tartar, a crystallized form of tartaric acid, contains the highest amount of potassium per unit than any other common food, at a whopping 595 mg per tsp. However, eating large amounts of it could be difficult, since it is used mainly as a leavening agent in baked goods, as an ingredient in baking powder, or by itself to keep egg whites stiff when beaten.
Blackstrap Molasses
Dark molasses, or treacle, contains 498 mg of potassium per tsp., a high amount of the mineral for such a small proportion. Molasses has a strong flavor, but it can be used to sweeten baked goods, such as gingerbread.
Potatoes and Sweet Potatoes
Eating potatoes will elevate potassium in the diet; one medium potato with the skin on contains about 920 mg of potassium. Baking will preserve the potassium content well, while boiling and peeling will reduce the amount by around 100 mg. French fries and potato chips are not significant sources of potassium, and are high in sodium.
Apricots, Figs, Plums and Grapes
This group of fruits contains high levels of potassium, with the unpeeled fresh fruits containing around 600 mg per ½ cup, and around 500 mg per ½ cup for the dried versions of apricots, figs, prunes and raisins. Unsulphured dried fruits will have more available potassium than those treated with preservatives.
Beans
Lima beans, pinto beans, kidney beans, soybeans, black beans and other types of beans that dry well rate high in potassium. At around 600 mg per ¼ cup dried beans, they are a cheap source of potassium.
Squashes and Melons
Peeled melons, such as honeydews and cantaloupes, and peeled hard squashes like acorn and butternut squash, also rate high in potassium. They come in at around 500 mg per ¼ cup. Fresh melon and baked squash would be the best forms for preserving potassium content.
Avocado
Peeled avocado is a food very high in potassium. At around 500 mg for only half of a medium avocado, mineral content will be highest in ripe uncooked fruit.
Seeds
Pumpkin, sunflower and sesame seeds also have a high amount of potassium; ¼ cup of seeds contains about 460 mg of potassium. As the fruits and vegetables listed above, the greatest content of potassium lies in the skin, husk or rind of the food, and any product that is closest to raw and untreated will have a higher potassium content.
Whole Grains
Buckwheat (also sold as kasha), unmilled wheat groats, whole oats, quinoa, wild rice and other whole grains are a high potassium food. Each ¼ cup of grain contains about 450 mg of potassium, and can be added to baked goods, or steamed like rice.
Bananas
One medium banana contains around 400 mg of potassium, and can be a source of high potassium food for very young children who may not eat other foods. And the banana can be peeled, which can also be attractive for children who may dislike eating unpeeled fruits and vegetables.
Tomato Products
At around 660 mg for ¼ cup, tomato paste tops the tomato list, with sun-dried tomatoes containing about the same amount. Tomato juice has around 500 mg of potassium, with a raw, whole tomato having only about 120 mg or potassium.
Honorable Mention and Warning to Kidney Patients
Although not as high as the foods above, substantial potassium levels are found in seaweed, shellfish, herbs, and leafy greens like kale and beet greens.
It is important to note that while many need to boost potassium intake, patients with kidney problems will want to avoid too much of this mineral. Renal patients should avoid high potassium foods in their raw, unpeeled and untreated forms, and boil the ones they do consume, thereby reducing the amount of available potassium.
References
- Nutrition and Diagnosis-Related Care; Sylvia Escott-Stump; 2007
- Linus Pauling Institute Micronutrient Research for Optimum Health
- USDA guidelines
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