You may have been advised to increase or avoid foods that are rich in potassium. In general, fruits and vegetables are the foods with the highest amount of potassium. Potassium is an essential nutrient that is needed for the proper heart function and for the function of many other organs. According to the American Heart Association, the recommended daily intake of potassium is 4,700mg per day for the average adult. Potassium is an electrolyte and is influenced by other electrolytes, such as sodium and magnesium. For example, if you are consuming too much sodium, your potassium needs may increase. Kidney failure, on the other hand, can decrease your potassium needs, due the decreased ability of the kidneys to maintain potassium balance.
Fruits
Many fruits contain potassium, according to the USDA nutrient database, some of the fruits with the highest content of potassium: 1 cup dates has 1,168mg, 1 cup seedless raisins has 1086mg and a medium plantain has 893mg. The form the food takes can also change the potassium content, for example, 1 cup of prunes contains 796mg, while 1 cup of canned prune juice contains 707mg. A 1-cup serving of fresh orange juice has 496mg of potassium versus a 1-cup serving of fresh orange having 326mg. Other fruits high in potassium include papaya, bananas, apricots, avocado, cantaloupe, dried figs, kiwi fruits, mangoes and nectarines. Fruits provide a good source of fiber and vitamins, in addition to potassium.
Vegetables
The USDA nutrient database contains a significant number of vegetables on its list of foods with the highest potassium content. The following are some of the vegetables with the highest potassium content: 1 cup of cooked beet greens has 1,309mg, 1 cup of canned, cooked tomato puree has 1,098mg, a baked potato has 1,081mg, 1 cup cooked spinach has 839mg, 1 cup canned sweet potatoes has 796mg. Other vegetables rich in potassium include iceberg lettuce, canned carrot juice, Jerusalem artichokes, Chinese cabbage, parsnips, kohlrabi and mushrooms.
Dairy Products
Milk products are high in potassium, for example, 1 cup of condensed milk has 1,135mg, 1 cup of evaporated milk has 764mg, 16 oz fast food chocolate milkshake has 666mg, an 8 oz. container of plain yogurt has 579mg and 1 cup of non-fat milk has 382 mg. Milk products are also a good source of calcium.
Beans and Grains
Beans and lentils are high-potassium foods: 1 cup canned white beans has 1,189mg of potassium and 1 cup cooked lentils has 731mg. Grains are rich in potassium, with 1 cup of buckwheat flour giving 692mg, 1 cup dry bulgur has 524mg, and 1 cup raw barley has 560mg. Beans, legumes and whole grains also offer a good source of fiber.
Miscellaneous Foods
Another food that is a good source of potassium is nuts/trail mix: 1 cup of tropical trail mix has 993mg of potassium and 1 cup of roasted chestnuts has 847mg. Chocolate has a high potassium content, with 1 cup of semisweet chocolate containing 613mg. A protein source that also has potassium is fish with half of a fillet of sockeye salmon containing 632mg and a piece of cooked swordfish having 529mg.
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