Potassium is an important mineral in the functioning of the heart and muscles of the body. The adequate intake of potassium is 4,700 mg per day and is related to a lower risk of kidney stones and lower blood pressure levels, as noted by the Linus Pauling Institute. Eating a diet high in potassium-rich foods may be advantageous for people with high blood pressure. Incorporating some of these foods may be a part of your healthy diet plan, but you should speak with your physician or dietitian about these foods because too much potassium can cause health problems and may interact with some medicines.
Potatoes
Potatoes -- both white and sweet -- are high in potassium. One medium-sized baked sweet potato contains about 694 mg of potassium. The baked flesh of one medium-sized white potato has 610 mg in it; however, including the skin can increase the amount of potassium in the potato to 926 mg, according to the Linus Pauling Institute Micronutrient Information Center.
Fruit and Fruit Juice
Many fruits contain high amounts of potassium; if you eat a diet rich in fruits, you will get plenty of this mineral. Bananas are high in potassium and contain 422 mg of the nutrient. Prunes and prune juice are both high in potassium; 1/2 cup of prunes has 637 mg potassium and 6-oz. of juice supplies 528 mg. Oranges and orange juice provides significant amounts of potassium as well.
Vegetables
Vegetables also contain plenty of potassium. Tomatoes and other tomato products all provide large amounts of potassium; 1/4 cup of tomato paste has more than 660 mg of this mineral while 1/2 cup of tomato puree provides almost 550 mg. Some leafy green vegetables contain potassium as well like cooked spinach which contains 420 mg in a 1/2-cup serving. Cooked beet greens supply 655 mg to your daily intake per serving. Other vegetables with potassium include artichokes and acorn squash.
Beans
Different types of beans can give you a large portion of your daily potassium intake. White beans provide almost 600 mg potassium in a 1/2-serving and both cooked soybeans and lima beans contain almost 500 mg. Kidney beans contain around 350 mg potassium per serving.
Fish
Both seafood and some shellfish can provide you with potassium. Three oz. of cooked halibut and 3 oz. of yellow fin tuna can provide almost 500 mg of potassium, according to the USDA. Cooked Rockfish contains a little less at around 450 mg and rainbow trout proves almost 400 mg of potassium to your daily intake. Canned clams have about 530 mg in a 3-oz. serving. Flounder and salmon also supply significant amounts of potassium.
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