An unusual mix of fruits, vegetables and beans tops the United States Department of Agriculture's (USDA) list of the most potassium-rich foods. There are even a few seafood items among the top 15 dietary sources of potassium, an element and electrolyte that is essential for the body's growth and maintenance and necessary to keep a normal water balance between the cells and body fluids, according to the American Heart Association. Adequate Intake (AI) of potassium is around 4,700 mg daily.
Sweet potato
One standard-size baked sweet potato packs about 694 mg of potassium, according to the USDA. That same potato is also around 130 calories, so be aware if you're counting calories while you're counting potassium grams.
Tomato paste
Just a quarter cup of tomato paste includes about 664 mg of potassium, the USDA reports, which makes your spaghetti sauce or similar recipe a convenient and tasty way to get some of your potassium for the day.
White beans (canned)
White beans, which are often used in salads and are similar to kidney beans, have about 595 mg of potassium in half a cup. By comparison, kidney beans have around 358 mg of potassium in half a cup.
Clams (canned)
Just three ounces of canned clams contains about 534 mg of potassium. Other seafood options high in potassium include cooked halibut (390 mg in three ounces) and cooked yellowfin tuna (384 mg in three ounces).
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