Eating with a greater emphasis on nutrition can center around potassium foods, many of which provide additional mineral, vitamin and other nutrient content. This type of nutrient density satisfies the body's needs within minimal calorie counts, naturally controlling weight. For this reason, the U.S. Department of Agriculture Dietary Guidelines for Americans encourage using food sources, rather than dietary supplements, to get the required potassium content. The FDA recommends an adult average daily intake of 3,500mg of potassium. Bananas, for example, contribute 422mg per fruit toward this total.
Vegetables
As a rule, orange or dark, leafy green vegetables offer nutritional variety and density. Potassium foods such as cooked beet greens, spinach and sweet potatoes illustrate this concept. With about 700mg of potassium or more in 1-cup servings, these vegetables contain at least 20 percent of the total potassium content needed for the day, according to the FDA.
Moderately rich veggie food sources include Chinese cabbage, artichokes, broccoli, pumpkin, winter squash and carrots. Tomato products and root vegetables, such as parsnips and rutabagas, are also rich in potassium, dietary fiber and vitamins.
Legumes
All legumes, or dry cooked beans, lentils, peas and soybeans, are rich potassium foods. The USDA Nutrient Database places white beans atop the list, with 1189mg in 1 cup. Lima, pinto, kidney and navy beans, lentils and split peas all contain more than 700mg per cup. In addition to their high fiber and iron levels, soybeans have high potassium content, with 886mg in a cup. The National Institutes of Health note that soybean ingredients in veggie burgers and soy milk make these food sources especially nutritious.
Fish
While meats have strong mineral composition, fish are the better potassium foods as well as the more nutrient-dense choices. With less saturated fat and higher potassium content, halibut and rockfish, for instance, carry the greater nutritional value. These fish contain as much as 916mg of potassium per 5-oz. serving, according to the USDA. Additional fish selections include haddock, salmon, sardines, flounder and cod.
Nuts and Seeds
Not all food sources of potassium have the bulk of fish and vegetables. Nuts and seeds add rich mineral content to meals and snacks. The USDA includes 1-oz. portions of sunflower seeds, with 241mg, among significant potassium sources. Pumpkin, flax and sesame seeds offer similar benefits.
Nuts such as almonds, cashews, Brazilnuts and hazelnuts contain as much as 200mg of potassium in 1 oz. Roasted chestnuts, often used as ingredients in stuffing and other baked dishes, provide 847mg when added by the 1-cup measure.
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