Potassium plays an important role in maintaining cell function in the body. Although the USDA recommends a daily intake of 4.7 grams of potassium for adults, people with a low level of potassium in their blood may need to increase their intake of this mineral. People with a high potassium level in their blood may need to avoid potassium-rich foods.
Tomatoes
According to the USDA, one cup of tomato paste contains an impressive 2,657 mg of potassium. Tomato products that contain between 1,100 mg to 400 mg of potassium per 1-cup serving include tomato puree, canned tomato sauce, canned tomato juice and canned or raw tomatoes.
Bananas
According to the USDA, one cup of raw bananas contains 537 mg of potassium and a single banana contains 422 mg of potassium.
Dried Fruits
Dried fruits that contain high amounts of potassium per one cup serving include dates which contain 1,168 mg of potassium; seedless raisins that contain 1,086 mg of potassium and stewed prunes which contain 796 mg of potassium. Ten dried apricot halves contain 407 mg of potassium.
Beans
Beans that contains between 800 mg to 1,200 mg of potassium per one cup serving include canned white beans, boiled green soybeans, large boiled lima beans, mature soybeans and canned refried beans. Beans that contain between 500 mg to 750 mg of potassium per one cup serving includes pinto beans, baby lima beans, red kidney beans, boiled split peas, navy beans, great northern beans and black beans.
Milk and Yogurt
According to the USDA, milk products that contain between 850 mg to 1,200 mg of potassium per one cup serving include canned sweetened condensed milk and canned evaporated nonfat milk with added vitamin A and vitamin D.
Milk products that contain between 400 mg to 425 mg of potassium per one cup serving include low-fat chocolate milk, reduced-fat chocolate milk, eggnog and whole chocolate milk. Yogurt that contains between 530 mg to 580 mg of potassium per 8-oz. serving includes plain skim milk yogurt and plain low-fat yogurt.
Greens
According to the USDA, greens that contain between 400 mg to 850 mg of potassium per one cup serving include spinach, collard greens and kale.
Fish
Fish containing between 775 mg to 920 mg of potassium per serving includes ½ of an Atlantic or Pacific halibut fillet, one Pacific rockfish fillet and 3 oz. of yellowfin tuna. Fish containing between 430 mg to 450 mg of potassium per serving includes 3-oz. canned Atlantic cod, 3-oz. Pacific rockfish, 3-oz. Pacific cod and one flatfish fillet.
Citrus
According to the USDA, citrus fruits that contain between 400 mg to 500 mg of potassium per 1 cup serving include orange juice, canned sweetened tangerine juice, canned white grapefruit juice and raw white or pink grapefruit juice.
Potatoes
A baked potato with skin contains 1,081 mg of potassium. Potato products that contain between 920 mg to 970 mg of potassium per serving include 1 cup of home-prepared au gratin potatoes, a large order of fast food fries and 1 cup of home-prepared scalloped potatoes.
Potato products that contain between 680 mg to 790 mg of potassium per serving include 1 cup of mashed potatoes made with whole milk and margarine, 1 cup of canned sweet potatoes and one baked sweet potato with skin.
Additional Foods
Additional potassium-rich foods include a raw papaya, broccoli, Brussels sprouts, cucumbers, beets, beet greens and cantaloupe.
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