According to Drugs.com, most adults need about 4,700 milligrams of potassium in their daily dietary intake. Potassium is an essential mineral that helps regulate the electrolyte balance in the body. It affects heart function, contraction of muscles and stimulation of responses to nerves. Low potassium, or hypokalemia, causes weakness, fatigue and poor muscle coordination, poor concentration as well as hypertension and heart irregularities. Foods and drinks rich in potassium include many vegetables, fruits, meat and poultry, and beverages
Vegetables are excellent sources of potassium. One cup of Lima beans has 955 milligrams, one medium plantain has 893 milligrams and 1 cup of sliced or chopped tomatoes 400 milligrams. One baked sweet potato with-skin has 508 milligrams,1/2 of a medium potato with skin has 422 milligrams and 1/2 of a medium avocado has 450 milligrams. Other vegetables rich in potassium include asparagus, pumpkin and mushrooms. One-half cup of fresh Brussels sprouts has 247 milligrams and 1/2 cup of fresh green beans has 187 milligrams.
Fruits are also excellent sources of potassium. One papaya has 781 milligrams, 1 cup of cubed cantaloupe or diced honeydew melon have 494 and 461 milligrams, respectively, and one small banana 467 milligrams. One-third cup of raisins has 363 milligrams, a medium mango or a medium kiwi have 323 and 252 milligrams, respectively. One small orange has 237 milligrams and one medium pear 208 milligrams. Fruits with potassium content ranging from 193 to 138 milligrams include peach, watermelon, apple, pineapple and fresh strawberries.
Poultry Meat Fish and Dairy Products
Poultry, meats and fish and dairy products are excellent sources of potassium. Fish such as salmon, flounder and cod are exceptionally high in potassium. Six ounces of roasted chicken white meat has 458 milligrams, while 4 ounces of cod broiled with butter has 460 milligrams and 4 ounces of broiled halibut 596 milligrams. Four ounces of cooked, lean sirloin steak has 409 milligrams and four ounces of roasted turkey breast has 465 milligrams. Dairy products such as yogurt and cheddar cheese are also good sources of potassium.
Fruit juices such as prune, grape and apple juice as well as orange and tomato juice are rich in potassium. One cup of prune juice has 707 milligrams, 1/2 cup of orange juice has 236 milligrams, and a 6-ounce can of tomato juice 413 milligrams. Six ounces of apple or grape juice has 222 and 252 milligrams, respectively. A 6-ounce serving of frozen grape juice has 42 milligrams., while 1-cup portions of whole milk have 370 milligrams, skim milk has 426 milligrams and 2 percent low fat milk has 412 milligrams.