Potassium is a mineral and electrolyte needed by every cell in the body. Potassium helps conduct electricity in the body, is essential for proper functioning of the heart and plays an important role in digestion and muscle function. MedlinePlus notes that a potassium deficiency is unusual, but some drugs and diseases can deplete potassium levels. Some people, such as those with kidney or heart disease, may need a diet that low in potassium, so it is helpful to know which foods contain potassium.
Meats
Potassium is present in white and red meats. Certain meats and fish contain more potassium that others. MedlinePlus notes that fish such as salmon, cod and sardines are a good source of potassium. Baked or broiled salmon, dark meat and cooked lean beef contain high amounts of potassium, while veal and chicken contain moderate amounts. A 3-oz. serving of salmon contains 319mg and 3 oz. beef contains 224mg potassium.
Dairy
Milk and yogurt contain high quantities of potassium, while sour cream is low in potassium, notes Cleveland Clinic. Drugs.com notes describes high potassium foods as those containing more than 200mg per serving; low potassium foods contain less than 100mg per serving. According to Drugs.com, 6 oz. of yogurt contains 398mg of potassium, while 1 cup of 2 percent white milk contains 377mg. In contrast, 1 oz. of American cheese contains only 79mg.
Fruit and Vegetables
The Linus Pauling Institute notes that of all foods, fruit and vegetables contain the highest amounts of potassium. Fruits high in potassium include oranges, bananas, nectarine, kiwi fruits and prunes. Prunes have 637mg potassium in 1/2 cup. Cherries, apples and pears contain moderate amounts of potassium, with an apple providing 159mg potassium. Vegetables high in potassium include spinach, squash, winter greens and broccoli. Egg plant, pumpkin and asparagus contain moderate amounts of potassium. Some fruits and vegetables containing lower levels of potassium include blueberries, strawberries, grapes and cauliflower. A 1/2-cup serving of blueberries has only 63mg potassium.
Other
Nuts, dried beans and peas and soy products contain high amounts of potassium, notes Cleveland Clinic. Molasses offers offers 498mg of potassium in 1 tbsp. while a 1 1/2 oz. bar of chocolate contains 269mg of potassium, states Drugs.com. Bran bread, corn tortillas, granola and crackers are also sources of potassium.
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