Every human tissue and organ contains potassium, making it one of the most plentiful minerals in your body. Your heart, muscles, kidneys and nerves require potassium to function normally. Many types of fruit, veggies and other foods are rich sources of potassium, simplifying the process of ensuring you meet your daily potassium requirement.
Prunes, Dates and Raisins
Dried fruit is a healthful snack and contains high concentrations of potassium. A mere 1/4 cup of raisins sprinkled on your cereal or salad provides you with more than 270 mg of potassium. Dates contain approximately 290 mg of potassium per 1/4 cup. Pitted prunes contains nearly 320 mg of potassium per 1/4 cup and are also a good source of vitamins A and K, niacin and iron.
Bananas, Oranges and Cantaloupe
Bananas are a premium source of potassium, with approximately 420 mg in a medium-sized fruit and 490 mg in a large one. An 8-oz. glass of orange juice provides you with nearly 500 mg of potassium, and a large, raw orange contains approximately 330 mg. Cantaloupe is another good source of potassium, with roughly 370 mg in 1/4 of a medium-sized melon. Bananas, oranges and cantaloupe are easy to transport and store and add a naturally sweet flavor to smoothies and other dishes.
Beans, Potatoes and Squash
When looking to veggies for potassium, certain types of beans, potatoes and squash are excellent choices. One cup of canned white beans or cooked green soybeans provides you 1,190 mg and 970 mg of potassium, respectively. Pinto, kidney and lima beans are also rich in potassium. A medium white baked potato with the peel provides you with 920 mg of potassium; a large baked potato contains nearly 1,600 mg. A 1-cup serving of winter squash, such as banana, acorn, butternut or spaghetti squash, contains nearly 1,000 mg of potassium. Summer squash varieties, such as yellow squash and zucchini, contain approximately 350 mg of potassium per cup.
Meat and Poultry
Meat and poultry provide you with high levels of potassium in addition to protein, vitamins and other minerals. A 3-oz. serving of beef, pork or lamb provides you with approximately 320 mg of potassium. A similar serving of chicken contains 210 to 220 mg of potassium, and turkey contains roughly 250 to 260 mg.
Fish and Seafood
Fish and seafood are healthful alternatives to red meat and poultry and are a good source of dietary potassium. Halibut is particularly rich in potassium, with nearly 500 mg in a 3-oz. serving. Tuna and cod are also good choices, with approximately 480 mg and 450 mg per 3-oz. serving, respectively. Clams are a rich source of potassium for your diet, with approximately 530 mg in a 3-oz. serving. A similar serving of crab, scallops or lobster contains 220 mg to 300 mg of potassium.
References
- Oregon State University Linus Pauling Institute: Potassium
- Colorado State University Extension: Potassium and Health
- USDA National Nutrient Database for Standard Reference, Release 18: Potassium, K (mg) Content of Selected Foods per Common Measure
- USDA What's in the Foods You Eat: Prunes
- USDA What's in the Foods You Eat: Banana, Raw
- USDA What's in the Foods You Eat: White Potato, Baked, Peel Eaten, Fat Not Added in Cooking
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