A mineral essential to the health of the human body, potassium ensures vital heart operation and muscle and bone vigor as well as assisting other important physical functions. Normally, eating a balanced diet provides sufficient amounts of potassium, but if you're trying to increase or decrease your potassium intake in response to a diagnosed condition of too much or too little of this mineral, it's helpful to know what foods have potassium.
Meats, Fish and Poultry
The U.S. Department of Agriculture (USDA) suggests that consuming 4,700 mg per day of potassium will satisfy an adult's recommended adequate intake (AI).
Chicken, fish and turkey are good sources of potassium, with a 3-oz. serving weighing in with more than 300 mg. An equal serving of beef, lamb or pork adds between 200 and 300 mg of potassium to the diet.
Processed meats do not fare as well. A 3-oz. serving of corned beef, 3 slices of bacon, a slice of bologna or a frankfurter all provide less than 100 mg of potassium.
Fruits and Veggies
Just three apricots offer more than 300 mg of potassium, and other fruits provide a healthy source of this nutrient as well. One banana, 10 dates, a quarter of a cantaloupe, a large nectarine or 10 prunes all provide an equally rich source of potassium.
Other fruits offer a little less of this mineral, between 200 and 300 mg, but when used as supplementary foods, they bolster potassium intake and add a little variety. These include ½ cup of grapefruit juice or orange juice or a single apple or orange or a cup of strawberries. Blueberries and grapes are not a significant source of potassium.
A large carrot or a stalk of celery are rich in potassium as are dry beans, a baked potato, fresh spinach, a ½ cup serving of cooked greens, sweet potato and winter squash. Tomatoes and tomato juice are also good sources of this mineral.
Broccoli, beets and peas provide a fair amount of potassium per serving, more than 200 mg but less than 300 mg, but corn and olives are not a valuable source of this nutrient.
Additional
A cup of milk, buttermilk or yogurt offer more than 300 mg, of potassium but processed cheeses, natural cheeses and eggs offer less than 100 mg per serving. In addition, most bread and cereal products are low in potassium, with the exception of fortified breakfast cereals.
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