The body needs potassium for optimal functioning of the heart and the digestive, skeletal and muscular systems. The recommended dietary allowance for potassium is 3,400 mg daily, but it is especially important to maintain a balance between potassium and sodium. The University of Maryland Medical Center says the high sodium content of the typical Western diet can lead to a need for increased potassium. However, by keeping sodium intake within recommended guidelines and eating a diet rich in fruits and vegetables, you can get enough potassium from your food.
Fruit
Many fruits are high in potassium and low in calories, according to the University of Massachusetts Medical Center. Examples of this win-win combination include one medium banana with 451 mg of potassium with 105 calories and one medium orange with 300 mg of potassium with only 80 calories. A cup of prune juice contains 602 mg of potassium with 180 calories and a cup of tomato juice has 550 mg with only 50 calories. Fruit is also a good source of vitamins and other minerals, as well as fiber.
Vegetables
Vegetables are equally good sources of potassium and often contain even fewer calories. For example, 1/2 cup of cooked spinach contains 415 mg of potassium and only 20 calories. The best way to cook spinach to retain its nutrients is to steam it or boil for only one minute. Ten small mushrooms have 415 mg of potassium and only 28 calories, while 1/2 cup of cooked lentils have 365 mg and 83 calories. A baked potato with its skin contains 845 mg of potassium and 160 calories, but adding butter and sour cream increases fat and calories. Instead, use low-fat yogurt and herbs as a potato topping.
Meat and Dairy
Meat, poultry and fish are good sources of potassium, but many meats are high in fat and calories. Good low-calorie nutritious animal sources of potassium do exist, however. Three oz. of flounder has 500 mg of potassium with 170 calories, while 3 oz. of the white meat of chicken has 210 mg and 165 calories.
Dairy products are very good sources of potassium. A cup of low-fat plain yogurt has 530 mg of potassium and 150 calories. Combine the yogurt with high-potassium fruit for even more nutrition. A cup of skim milk has 355 mg of potassium and 90 calories. An equal amount of whole milk has 5 mg less potassium and 70 more calories, so skim milk is the better choice for both potassium and calories.
Nuts and Seeds
For a potassium-rich snack, choose nuts or seeds. A 1-oz. serving of dried pistachios has 310 mg of potassium and 164 calories, while 2 tbsp. of peanut butter has 240 mg and 180 calories. An ounce of dried, roasted pumpkin seeds has 229 mg of potassium and 150 calories; 1 oz. of sunflower seeds has 196 mg and 162 calories. Choose unsalted nuts and seeds to avoid excess sodium.
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