The essential mineral potassium is found in a wide range of foods. Some are unusual sources, such as molasses, which contains 498 mg per tablespoon, but most high-potassium foods are fruits, vegetables, proteins and dairy. In the body, potassium is stored within cells, with levels inside cells up to 30 times higher than levels outside cells.
Importance
In the body, potassium acts as an electrolyte, keeping fluids and other minerals in balance, as well as conducting energy across cell membranes and serving as a cofactor for some enzymes. Adequate potassium levels may protect against stroke, osteoporosis and kidney stones. A deficiency can cause weakness, a cessation of bowel activity and irregular heartbeat that can lead to death if left untreated.
Fruit and Vegetable Sources
A single papaya contains 781 mg of potassium, while a small banana contains 467 mg. A baked sweet potato, including the skin, contains 508 mg potassium and half of a medium avocado has 450 mg. A medium potato with skin has 926 mg of potassium. There are 707 mg of potassium in 1 cup of prune juice and 535 mg in 1 cup of tomato juice. A 6-oz. glass of orange juice contains 372 mg of potassium. Raisins contain 363 mg of potassium per 1/3 cup.
Protein and Dairy Sources
Pinto beans contain 400 mg of potassium per 1/2-cup serving and the same amount of lentils have 365 mg. A cup of soy milk contains 345 mg of potassium while 2 percent milk contains 377 mg per cup. A 6-oz. container of yogurt has 398 mg. A 3-oz. serving of baked salmon has 319 mg of potassium.
Recommendations
The Food and Nutrition Board of the Institute of Medicine recommends an intake of 4,700 mg of potassium per day for people older than 14 years old. No specific maximum level for potassium intake has been identified. It is preferable to get your potassium intake through potassium-rich foods as opposed to supplements, since whole foods also contain high levels of nutrients that may act in synergy with potassium.
Considerations
Some people have elevated potassium needs due to medical conditions such as high blood pressure. People on diuretics may also need more potassium, since these drugs decrease potassium levels in the blood. Individuals with kidney disease may need to watch their potassium intake because high levels can stress the kidneys. Supplemental potassium should not be used without consulting a doctor, since high doses can cause heart problems, including cardiac arrest.
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