According to the National Dairy Council, a diet high in potassium can help prevent a stroke or heart attack by lowering blood pressure. That alone is a powerful reason to make sure you get your recommended 4,700 micrograms, or mcg, per day, but potassium also plays other important roles in the body. It keeps fluid balance in the blood and tissue and helps control nerve and smooth muscle function. The University of Colorado classifies a food as high in potassium if it contains at least 300 mcg of potassium per serving. Potassium is abundant in many foods, especially fruits and vegetables, so eating a variety of foods from each food group per day will help you get enough of this vital mineral.
Dairy
Dairy is known for its abundant calcium, but several dairy products also provide abundant potassium. For example, one cup of milk contains more that 300 mcg, and the average 8-ounce serving contains almost 500 mcg. One cup of yogurt also surpasses 300 mcg. You can also get a high dose of potassium in buttermilk. Cheeses are not considered a high source but do contain about 100 mcg per ounce.
Meats
Meats range from mid to high on the potassium scale. Turkey, fish and chicken contain the highest amounts at just over 300 mcg in a 3-ounce serving. If you prefer lamb, beef or pork, you will be getting between 200 mcg and 300 mcg in 3 ounces. Given that most portions of meat are more than 3 ounces, especially in restaurants, meat is one of our major sources of potassium.
Fruits
Fruits contain some of the highest amounts of potassium of any food. If you want a high potassium fruit with 300 mcg or more, you can choose from bananas, cantaloupe, avocado, honeydew melon, nectarines or strawberries. More common fruits like apples, oranges and peaches have over 200 mcg per serving. A serving is a half cup sliced or a medium fruit in most cases.
Vegetables
Like fruits, vegetables are one of the best sources of potassium. Increasing the type and quantity of vegetables you eat will have a definite impact on your potassium levels. Stalk vegetables like celery and carrots contain more than 300 mcg per one stalk. You can get more than 300 mcg in a serving of spinach or greens, too. A small potato, a small sweet potato, a cup of broccoli or a half cup serving of dried beans all also qualify as hig potassium foods.
Grains
Grains are not considered high sources of potassium unless they are fortified with the mineral, as is the case with many breakfast cereals. Read the labels on your grain products to see how much potassium they provide per serving.
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