Packing high potassium content into the fewest calories improves any healthy diet. Consumers must limit the less desirable nutrients that can accompany high-potassium foods, however, especially if they have blood pressure or diabetes concerns.
Colorado State University reports that unprocessed foods have a better nutrient balance than those with added salt, sugar and fat. Therefore, dieters should meet their average daily potassium needs of 3,500mg, as per the FDA, from fresh fish, fruits, vegetables, seeds and nuts whenever possible.
Beet Greens
While 1 cup of boiled beets provides 591mg of potassium, cooked beet tops contain substantially more -- and uncooked ones substantially less. Cooked beet greens are the ideal high-potassium foods, with 1,309mg of potassium and just 39 calories, with less than 1g each of fat and natural sugar, according to the USDA Nutrient Database.
Dried Fruit
Dried fruits get points for high potassium but also carry a high sugar burden, due to their concentrated state. Still, the USDA includes dates, with 1,168mg per cup, and raisins, with 1,086mg, in a healthy diet, in controlled quantities. Eating a variety of high-potassium foods will allow consumers to rotate these fruit choices into their menus from time to time.
Potatoes
Potatoes represent a "convenience" food with high potassium when baked in their jackets. The National Institutes of Health suggest eating skin and all for a potassium count of 1,081mg in one potato.
Trail Mix
Hikers pick trail mix for its nutrient density as well as its easy packing qualities. While the mineral contents of the separate ingredients don't make them high-potassium foods in their own rights, the mix makes the grade.
The USDA Nutrient Database reveals that 1 cup of a nut, seed and chocolate chip blend equals 946mg of potassium. Coconut adds another 47mg to a cup of tropical trail mix.
Cooked Dry Beans
For everyday high-potassium staples, cooked dry beans and soybeans top the USDA charts. One cup of canned white beans, which may be fortified with salt, provides 1,189mg of potassium.
Cooked soybeans have 970mg, lima beans have 955mg, and refried pinto beans, which are slightly concentrated, contain 847mg. Cooking from scratch to minimize salt, fat and sugar places these beans within the boundaries of a healthy diet.
Fish
While fish have high potassium levels, the USDA Dietary Guidelines for Americans cites an additional reason for encouraging their consumption in a healthy diet. A twice-per-week habit of eating halibut, with 916mg of potassium in a small fillet, may reduce the risk for coronary heart disease.
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