Potassium is an essential mineral necessary for heart function and skeletal and smooth muscle contraction. Dietary sources of potassium include fruits, vegetables, fish, meats and dairy products. Potassium also functions as an electrolyte, maintaining proper fluid balance inside and outside of cells. The Institute of Medicine recommends adults consume 4.7 g of potassium daily.
Sweet Potatoes
The sweet potato, a member of the morning glory family, is an edible root with bright orange flesh. According to the U.S. Department of Agriculture, or USDA, one baked sweet potato provides 694 mg of potassium, which is 15 percent of the recommended daily amount. Other nutrients in sweet potatoes include vitamins A and C.
Beet Greens
Beet greens are the leafy tops of beet roots. According to the USDA, 1/2 cup of cooked beet greens provides 655 mg of potassium or 14 percent of the recommended daily amount. Beet greens are also rich in vitamin A, iron and calcium.
Cantaloupe
Cantaloupe, also known as muskmelon, haa a juicy, sweet, pale orange flesh. According to the USDA, one quarter of a medium cantaloupe provides 368 mg of potassium, which is 7.8 percent of the recommended daily amount. Other nutrients in cantaloupe include vitamin C, folate and vitamin A.
Bananas
Bananas, cultivated in tropical climates, have dense white flesh prized for its distinct flavor and texture. According to the USDA, one medium banana provides 422 mg of potassium, which is 9 percent of the recommended daily amount. The plantain, a Latin American variety of bananas is also high in potassium. Bananas also provide vitamin C, folate and choline.
Honeydew Melon
Honeydew melon is a member of the muskmelon family and has delicately-flavored mint green flesh. According to the USDA, one eighth of a medium honeydew melon provides 365 mg of potassium, which is 7.8 percent of the recommended daily amount. Honeydew melons are also a source of vitamin C, folate, vitamin B5 and vitamin K.
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