The mineral potassium, also an electrolyte, plays a significant role in the body's balance of fluid and electrolytes. Potassium also has a role in cell wall integrity, transmission of nerve impulses and muscle contractions, and it is the facilitator of many chemical reactions. The richest sources of potassium are vegetables, fruits and legumes. The adequate intake (AI) determined by the National Academies of Sciences for potassium is 4700 mg/day for people aged 14 and older.
Vegetables
Vegetables are not only a healthy source of potassium but also contain vitamins, antioxidants, other minerals, fiber and are low in fat. The American Heart Association recommends eating four to five servings of vegetables per day if you are following a 2000 calorie diet. Vegetables that are especially high in potassium include (serving size, mg of potassium): cooked palm hearts (1 cup, 2637), sun-dried tomato (1 cup, 1851), cooked Swiss chard (1 cup, 961), amaranth leaves (1 cup, 846), cooked dry lentils (1 cup, 731), baked sweet potato (1 potato, 694), tomato paste (1/4 cup, 664), beet greens (1/2 cup, 655), cooked bok choy (1 cup, 631), baked potatoes (1 potato, 610), cooked acorn squash (1/2 cup, 538), cooked broccoli (1 spear, 527), cooked-from-frozen artichoke hearts (1 cup, 444), cooked okra from frozen slices (1 cup, 431), arugula (1/2 cup, 425), cooked spinach (1/2 cup, 419) and cooked-from-frozen kale (1 cup, 417).
Fruits
Fruits are a rich source of potassium, vitamins, antioxidants, other minerals and fiber. The American Heart Association recommends eating four to five servings per day if following a 2000 calorie diet. All fruits contain potassium, but the fruits that contain the highest amounts include (serving size, mg of potassium): pomelos (1 whole, 1350), dried peaches (10 whole, 1295), raisins (1 cup, 1086), breadfruit (1 cup, 1078), Florida avocados (1 each, 1067), dried pear halves (10 each, 933), cantaloupe (1/2 melon, 737), cooked plantains (1 cup, 716), dried prunes (10 each, 615), dates (10 whole, 544), jackfruit (1 cup, 500), dried apricots (1/4 cup, 520) and bananas (1 whole, 422).
Meat, Fish and Shelfish
Meat and fish provide high amounts of potassium, essential amino acids, vitamins and essential fats. The American Heart Association recommends consuming 3 to 6 oz. of lean meat per day. Meat that contains potassium levels above 500mg per serving include (serving size, mg of potassium): bass (4 oz., 515), bluefish (4 oz., 539), grouper (4 oz., 537), baked halibut (4 oz., 651), smoked halibut (4 oz., 833), snapper (4 oz., 590), trout (4 oz., 506), canned clams (1 cup, 1005), steamed clams (10 whole, 597), lobster meat (1 cup, 510), roasted duck with skin (1/2 duck, 779), and roasted goose with skin (1/2 goose, 2546).
Nuts, Seeds and Legumes
Nuts, seeds and legumes provide the body with protein, fiber, potassium, vitamins, minerals and essential fats. The American Heart Association recommends eating four to five servings per week if following a 2000 calorie diet. Nuts, seeds and legumes that contain more than 600mg of potassium per serving include (serving size, mg of potassium): dry-roasted almonds (1 cup, 1029), oil-roasted cashews (1 cup, 822), chestnuts (1 cup, 847), dry-roasted pistachios (1 cup, 1331), roasted pumpkin kernels (1 cup, 1830), adzuki beans (1/2 cup, 612), great northern beans (1 cup, 692), navy beans (1 cup, 670) and soybeans (1/2 cup, 1173).
Dairy and Grains
Dairy and grains all contain potassium, but generally not as much as the other food groups. The American Heart Association recommends eating two to three servings of low-fat diary per day and six to eight servings of grains per day if following a 2000 calorie diet. Diary and grain sources that contain more than 400mg of potassium per serving include (serving size, mg of potassium): goat milk (1 cup, 498), commercial eggnog (1 cup, 410), chocolate pudding prepared with whole milk (1 cup, 426), fat-free plain yogurt (1 cup, 625), whole-grain buckwheat (1cup, 782), dry uncooked bulgur (1 cup, 574), dry quinoa (1 cup, 1258), soy flour (1 cup, 2262), toasted wheat germ (1 cup, 1070) and natto (1 cup, 1276).
References
- Understanding Nutrition; Ellie Whitney and Sharon Rady Rolfes; 2005
- Dietary Guidelines for Americans 2005
- American Heart Association
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