Potassium is a necessary nutrient to maintain a properly functioning body and mind. According to the National Institutes of Health, potassium is necessary for the proper functioning of the heart, kidneys, muscles, nervous system and digestive system. Most people get their potassium from food sources, and dry food sources such as fruit, beans, starches and vegetables all contain at least some potassium.
Dried Fruits
Dried fruit that contains potassium includes dried apricots, raisins, prunes, dried peaches, dried figs, dried dates and cranberries. All of these dried fruits contain high amounts of potassium, ranging anywhere from 365 milligrams to 895 milligrams per half cup. A food is considered high in potassium if its content is 251 mg or greater, says the Palo Alto Medical Foundation.
Dry Starches
Many starches contain potassium, including bagels, pasta, oatmeal, and brown and white rice. All of these starches have low potassium levels--less than 120 mg per half-cup, as defined by the Palo Alto Medical Foundation.
Dried Beans
Dried beans can be a significant source of potassium. Dried bean sources of potassium include black, lima, pinto and kidney beans, all of which contain more than 250 milligrams of potassium per half cup. Chickpeas, also known as garbanzo beans, are also a significant source of potassium, containing 239 milligrams per half cup.
Nuts
Nuts are a dry food source that contains significant amounts of potassium. All nuts contain more than 250 mg of potassium, with pistachios containing the most potassium, at 970 mg per 100 g. Nuts that contain potassium include: almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamia nuts, pistachios and walnuts.
Other Dry Sources
According to the Palo Alto Medical Foundation, it is important to remember that "all salt substitutes and many preservatives contain potassium."
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