Correct potassium intake and distribution in the body is essential; potassium helps maintain a steady heartbeat, cell integrity, transmission of nerve impulses and contraction of muscles. The American Heart Association suggests that it also may play a role in maintaining or lowering blood pressure. Potassium is wide spread in most fresh foods, but the food groups containing the highest amounts are vegetables, fruits, nuts, seeds, legumes and meats.
Vegetables
Vegetables are not only a high source of potassium but also contain high amounts of vitamins, other minerals, fiber, antioxidants and are low in calories. The American Heart Association recommends eating four to five servings of vegetables per day if you are following a 2,000 calorie diet. Vegetables that contain the most potassium include (serving size, milligrams [mg] of potassium) cooked palm hearts (1 cup, 2,637), sundried tomato (1 cup, 1,851), cooked Swiss chard (1 cup, 961), amaranth leaves (1 cup, 846), cooked from 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
Fruit is a rich source of potassium, vitamins, fiber, other minerals and antioxidants. The American Heart Association recommends eating four to five servings per day if following a 2,000 calorie diet. All fruits contain potassium, but the fruits that contain the most include (serving size, mg of potassium) pomelos (1 each, 1,350), dried peaches (10 each, 1,295), raisins (1 cup, 1,086), breadfruit (1 cup, 1,078), Florida avocados (1 each, 1,067), dried pear halves (10 each, 933), cantaloupe (1/2 melon, 737), cooked plantains (1 cup, 716), dried prunes (10 each, 615)dates (10 wholes, 544), jackfruit (1 cup, 500), dried apricots (1/4 cup, 520) and bananas (1 each, 422).
Nuts, Seeds and Legumes
Nuts, seeds and legumes provide the body with protein, fiber, potassium, vitamins, other minerals and essential fats. The American Heart Association recommends eating four to five servings per week if following a 2,000 calorie diet. Nuts, seeds, and legumes that contain the most potassium include (serving size, mg of potassium) dry roasted almonds (1 cup, 1,029), oil roasted cashews (1 cup, 822), chestnuts (1 cup, 847), dry roasted pistachios (1 cup, 1331), roasted pumpkin kernels (1 cup, 1,830), adzuki beans (1/2 cup, 612), great northern beans (1 cup, 692), navy beans (1 cup, 670) and soybeans (1/2 cup, 1,173).
Meat, Fish and Shellfish
Meat and fish provide high amounts of potassium, essential amino acids, vitamins and essential fats. The American Heart Association recommends consuming 3 to 6 ounces of lean meat per day. Meats containing the most potassium 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, 1,005), steamed clams (10 each, 597), lobster meat (1 cup, 510), roasted duck w/skin (1/2 duck, 779) and roasted goose w/skin (1/2 goose, 2,546).
References
- Understanding Nutrition; Ellie Whitney and Sharon Rady Rolfes; 2005.
- American Heart Association
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