Potassium foods in the everyday American diet range from meats, fish and healthy vegetables to fast-food selections. Every meal should contain potassium contributions to meet the 3,500mg FDA daily average requirement. If a meal falls short, consumers can add 1 cup of milk or soy milk to drink. Snacks can be convenient ways to maintain the body's potassium levels or to incorporate more of this essential mineral into the diet. According to the USDA Dietary Guidelines, most Americans risk deficiency in dietary potassium content.
Main-dish Foods
Protein food sources that provide lots of potassium include fish, legumes and meat. Some of the greatest potassium content in single servings comes from halibut, with 916mg, and refried pinto beans, with 847mg, according to the USDA Nutrient Database. Rockfish and haddock, black beans, lentils and split peas are among additional high-potassium fish and legumes. Tofu, beef, chicken, pork and lamb have moderate amounts of potassium.
Vegetables and Grains
Potassium foods in the vegetable group include whole baked potatoes, with 1,081mg; 1 cup cooked spinach, with 839mg; and whole baked sweet potatoes, with 694mg. The National Institutes of Health places broccoli, tomatoes and winter squash on the list of veggies with moderate potassium content. Significant grain food sources include bulgar, barley and some breakfast cereals. Many soups, such as minestrone and beef barley, have large amounts of potassium from a combination of vegetable, grain and meat sources.
Snack Foods
Selecting potato chips over tortilla chips affords about five times more potassium, at 377mg per oz. Healthier potassium foods that make quick snacks or nutritious breakfast food sources include yogurt, fruit, seeds and nuts. The NIH suggests yogurt, which contains 531mg of potassium in 1 cup of low-fat plain varieties. Dieters can add papaya, raspberries or bananas for greater potassium content. Consumers can put together a trail mix made from healthy potassium foods, including seeds, nuts and dried fruit. Pumpkin and sunflower seeds contribute as much as 241mg, and almonds, hazelnuts and Brazil nuts as much as 200mg of potassium in 1 oz. Dates, raisins, prunes and dried apricots also have plenty of potassium to add to the mix. Trail mix is highly caloric, so quantities should be sized according to physical activity level.
Fast Foods
Fast-food french fries, with 737mg in a medium portion, represent the leading food sources of potassium on drive-through menus. Meat dishes may contain extra potassium from tomato, refried bean or cheese ingredients. For example, the USDA lists beef chimichangas and cheeseburgers with double patties, cheese or bacon as rich in potassium, with up to 586mg. Chili con carne, fish sandwiches with cheese and submarine sandwiches represent foods from multiple potassium sources as well.
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