List of Potassium Foods

Potassium is a mineral and its job in the body is to maintain an acid/alkaline balance. Potassium is also responsible for relaying signs from the cells to the nerves and it supports muscle function. According to the National Heart, Lung, and Blood Institute, the heart is protected from high blood pressure when potassium is present in the body, and the occurrence of a stroke is lessened as well. When the body has an inadequate supply of potassium, tension, low blood sugar, diarrhea and depression can result. Men and women should have an adequate intake of 4,700 milligrams of potassium a day.

Fruit

Certain dried and fresh fruits contain potassium. According to the USDA, five whole dried apricots will give you 407 milligrams of potassium. Raw apricots contain 90.65 milligrams of potassium per apricot. One avocado contains 974.85 milligrams of potassium. One medium banana supplies you with 422.44 milligrams of potassium. One cup of cantaloupe contains 494 milligrams of potassium. One medium kiwi has 237.12 milligrams of potassium. One nectarine contains 273.36 milligrams of potassium. One large orange contains 333.04 milligrams of potassium and one medium pear contains 197.54 milligrams of potassium. A cup of dried prunes has 828 milligrams of potassium, and a cup of raisins has 1089 milligrams of potassium.

Vegetables

Beets contain 519 milligrams of potassium per cup. One-half cup of beet greens contains 655 milligrams of potassium. One cup of brussel sprouts contains 504 milligrams of potassium. One-half cup of kidney beans contains 358 milligrams of potassium, and the same amount of cooked lentils contains 365 milligrams of potassium. One-half cup of cooked lima beans contains 484 milligrams of potassium. One baked potato contains 610 milligrams of potassium and one baked sweet potato contains 694 milligrams of potassium. One-half of a squash (winter) contains 448 milligrams of potassium. One-half cup of split peas contains 355 milligrams of potassium, and one-half cup of white beans contains 595 milligrams of potassium.

Meat

One cup of light meat chicken contains 330.4 milligrams of potassium. A cup of light roasted turkey contains 427 milligrams of potassium. Three ounces of fat-free top sirloin beef contains 348.5 milligrams of potassium. Three ounces of cooked breast of veal contains 245.65 milligrams of potassium. Three ounces of cooked New Zealand leg of lamb contain 155.55 milligrams of potassium and three ounces of center loin pork contains 382 milligrams of potassium.

Fish

Three ounces of clams contain 534 milligrams of potassium. Three ounces of Pacific codfish contains 439 milligrams of potassium. The same amount of cooked halibut contains 490 milligrams of potassium. Three ounces of cooked yellow fin tuna contains 484 milligrams of potassium and three ounces of cooked rainbow trout contains 375 milligrams of potassium.

Dairy

In the dairy family, 8 ounces of non-fat milk contains 382 milligrams of potassium and 8 ounces of milk that has 1 to 2 percent milk fat in it has 366 milligrams of potassium. Eight ounces of plain skim milk yogurt contains 579 milligrams of potassium.

Whole Grains

One cup of buckwheat contains 782 milligrams of potassium. One cup of whole grain yellow cornmeal contains 350.14 milligrams of potassium. One cup of cooked couscous contains 91.06 milligrams of potassium. One cup of cooked whole-wheat elbow macaroni contains 61.6 milligrams of potassium. One cup of oats contains 669.24 milligrams of potassium. One cup of cooked brown rice contains 83.85 milligrams of potassium and one cup of rye contains 446.16 milligrams of potassium.

Nuts and Seeds

One ounce of almonds contains 203.84 milligrams of potassium. Once ounce of raw cashews contains 184.8 milligrams of potassium. One ounce of hazelnuts contains 190.4 milligrams of potassium. One ounce of pecans contains 114.8 milligrams of potassium. One ounce of English walnuts contains 123.48 milligrams of potassium. One ounce of roasted pumpkin seeds contains 225.68 milligrams of potassium and one ounce of roasted sunflower seeds contains 238 milligrams of potassium.