Potassium is a nutrient necessary for bodily function. It helps maintain muscle function, nerve function and electrolyte balance in the body, to name just a few. If a person is experiencing symptoms like weakness, easy fatigue, irritability, diarrhea or heart palpitations, low potassium levels could be to blame. Consuming foods known to be high in potassium can offer a dietary boost that can reduce symptoms. The recommended daily allowance (RDA) for potassium is 3,500 milligrams or 3.5 grams.
Vegetables and Fruits
Many vegetables are known to be high in potassium. Those in the more than 1,000 milligrams level include white beans (1,189 milligrams per serving); beet greens (1,309 milligrams per serving); and potatoes (1,081 milligrams per serving). In the 600 to (less than) 1,000 range, good vegetable sources of potassium include lima beans (955 milligrams per serving); winter squash (896 milligrams per serving); soybeans (886 milligrams per serving); and pinto beans (800 milligrams per serving).
Additional sources high in potassium include kidney beans, refried beans, Jerusalem artichokes, lentils, sweet potatoes and Brussels sprouts. It is important to note that many foods can decrease in potassium level due to cooking. For example, cooking a 3.5-ounce portion of spinach decrease potassium levels from 3 grams to 6.9 grams.
At 814 milligrams per serving, dried apricots are one of the most potassium-rich foods. Additionally, fruits such as raisins (544 milligrams per serving) and figs (542 milligrams per serving) also are high in potassium.
Protein Sources
In addition to fruits and vegetables, protein sources such as fish, red meat and nuts also serve as potassium sources for the body. Fish options that are high in potassium include canned mollusks (534 milligrams per serving); halibut (490 milligrams per serving) and cooked yellowfin tuna (484 milligrams per serving). Other potassium-rich fish include cod, salmon and trout.
Other meat choices include fresh loin pork (358 milligrams per serving) and round chuck beef or turkey (both of which have roughly 262 milligrams per serving). Nuts such as almonds (412 milligrams per serving); Brazil nuts (340 milligrams per serving); and peanuts (374 milligrams per serving) also may be beneficial.
Dairy and Juices
Liquid options for consuming calcium also exist. Prune juice contains more than 700 milligrams per serving, while carrot juice nears almost 689 milligrams per serving. Other choices, such as orange and tomato juice, also contain potassium. As for dairy choices, nonfat milk contains 376 milligrams per serving, while low-fat yogurt has 531 milligrams per serving.
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