Including 6,700 mg of potassium in adult daily diets is suggested by the U.S. Department of Agriculture (USDA) for healthy body function. Adding more milk products is one way to achieve adequate potassium levels. Some people with with medical conditions such as Crohn's disease or Fanconi syndrome may need more potassium than the average person. There are many foods heavy in potassium that can help to increase potassium levels.
Healthy Foods
All potassium contents are based on 1-cup servings, unless otherwise noted. Adding 1 cup of tomato paste to any dish will increase its potassium content by 2,657 mg. Preparation methods of some foods can alter mineral amounts. Cooked spinach (839 mg), for example contains five times as much as raw spinach (167 mg).
Beet greens and beets are also high in potassium. Cooked beet greens have 1,309 mg, while cooked beets contain 519 mg. Other heavy potassium foods are raisins (1,086 mg) and potatoes (1,081 mg in one baked).
Convenience Foods
Children who need to get more potassium might like pork and beans in tomato sauce (746 mg) and chocolate milk (425 mg). At the drive-through, Mexican dishes offer high potassium. A chimichanga with beef (1 serving, 586 mg), chili con carne (691 mg) or a side of frijoles and cheese (605 mg) are all mineral rich. Even a cheeseburger (460 mg), french fries (medium, 737 mg) and a chocolate shake (666 mg) have a legitimate place in a heavy potassium diet.
Staple Foods
Vegetables are excellent high potassium choices, with legumes carrying the most mineral value. Cooked green soybeans (970 mg), large lima beans (955 mg) and refried pinto beans (847 mg) top the list, with other dry beans close behind. Cooked Chinese cabbage (pak choi, 631 mg), Jerusalem artichokes (644 mg) or plantains (716 mg) offer significant potassium content. And while carrots (367 mg) are good, carrot juice (689 mg) is even better. Semisweet chocolate chips (613 mg) give you many ways to add potassium to your diet.
Among fruits, dates (1,168 mg) are very heavy in potassium. Papayas (1 raw, 781 mg) and plums (prunes, cooked, 796 mg) come in juice form as well.
Member Comments