According to Drug.com, most adults need about 2000 mg of potassium in their daily dietary intake. Potassium is an essential mineral; it is an electrolyte that regulates the electrolyte balance in the body. It regulates the heart, the contraction of muscles and the stimulation of nerve responses. 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 the following vegetables, fruits and meat and poultry and drinks.
Vegetables
Vegetables are excellent sources of potassium. One cup of Lima beans has 955 mg, one medium plantain has 893 mg and one cup of sliced or chopped tomatoes 400 mg. One baked sweet potato with-skin has 508 mg, and one half of a medium potato with skin has 422 mg and one half of a medium avocado has 450 mg. Other vegetables rich in potassium listed in half cup portions are: Cooked asparagus 288 mg, cooked pumpkin 282 mg and mushrooms 277 mg. One half cup of fresh Brussels sprouts has 247 mg and one half cup of fresh green beans has 187 mg.
Fruits
Fruits are also excellent sources of potassium. One papaya has 781 mg; one cup of cubed cantaloupe has 494 mg, one cup of diced honeydew melon has 461 mg and one small banana 467 mg. One third cup of raisins has 363 mg, one medium mango 323 mg and one medium kiwi 252 mg. One small orange has 237 mg and one medium pear 208 mg. Fruits with potassium content ranging from 193 mg to 138 mg 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 mg, while four oz. of cod broiled with butter has 460 mg and 4 oz. of broiled halibut 596 mg. Four oz. of cooked, lean sirloin steak has 409 mg and four oz. of white meat roasted turkey has 465 mg. Dairy products such as yogurt and cheddar cheese are also good sources of potassium.
Drinks
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 mg; one half cup of orange juice has 236 mg. A 6-oz. can of tomato juice 413 mg, 6 oz. of apple juice has 222 mg, and 6 oz. of grape fruit juice 252 mg. A 6-oz. serving of frozen grape juice has 42 mg. One cup portions of whole milk have 370 mg, skim milk 426 mg and 2 percent low fat milk 412 mg.
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