Potassium is a mineral essential for human health. About 95 percent of the potassium in our bodies is stored inside our cells. It helps regulate muscles and nerve activity and is involved in storing carbohydrates as fuel for muscles. This mineral is also crucial for maintaining the body's acid-base balance and regulating blood pressure. Unprocessed whole foods are particularly high in potassium. The Recommended Adequate Intake (AI) level for potassium for men and women is 4,700 milligrams daily.
Fruits and Vegetables
Fruits and vegetables are rich in potassium. A medium-sized baked potato provides nearly 1,000 mg of potassium while a medium baked sweet potato offers 694 mg. A 1/2-cup serving of winter squash, cooked, provides 450 mg of potassium while a large raw banana and 1/2-cup of cooked spinach each offer about 425 mg of potassium. Carrot and prune juice are very high in potassium. A 3/4-cup serving of carrot juice offers 517 mg while 1/2-cup serving of prune juice provides 354 mg. Several fruits are high in potassium. A 1/4-cup serving of seedless raisins offers 272 mg of potassium while a 1/2-cup serving of either raw cantaloupe or red tomatoes offers 214 mg of potassium.
Dairy Products and Lean Protein Foods
Plain, low-fat yogurt (an 8-ounce container) offers a whopping 531 mg of potassium. Whole-milk yogurt (also an 8-ounce container) provides less potassium, about 352 mg. Whole and nonfat milk (1-cup servings) provide approximately the same amount of potassium, 349 and 382 mg, respectively. Fish and pork are high in potassium too, and clams are the richest seafood source of potassium, offering 534 mg for a 3-ounce portion (canned). A 3-ounce cooked portion of halibut or cod provides 490 or 439 mg, respectively while a 3-ounce portion of cooked fresh pork loin offers about 370 mg of potassium.
Beans, Legumes and Grains
White beans are the most potassium-rich bean providing 595 mg for a 1/2-cup (canned). A 1/2-cup serving of cooked pinto beans offers 373 mg of potassium. Split peas are also potassium-rich, providing 355 mg for 1/2-cup serving. Refried beans round out the best food sources of potassium in the legumes and beans category at 337 mg for a 1/2-cup serving, cooked.
Many ready-to-eat cereals are very good food sources of potassium. For example, 1/2-cup of bran buds cereal offers about 300 mg of potassium, and 1/2-cup serving of raisin bran cereal offers nearly 190 mg of potassium. The potassium content of breakfast cereals varies by type and brand.
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