The human body depends on potassium for proper functioning. It serves as both an essential mineral and an important electrolyte. Potassium is necessary for muscle growth, the normal electrical activity of the heart, protein synthesis, carbohydrate metabolism and acid-base balance. Potassium levels within the body are tightly controlled. Potassium is found in a number of foods and nuts.
Fruit
Overall, fruit is an excellent source of potassium. Significant sources of potassium include citrus fruits, banana, cantaloupe, figs, prunes, raisins, avocado and dried apricots. Each of these contain over 500 mg of potassium per serving, with a serving equal to 1 medium fresh fruit, 4 oz. fruit juice or a quarter cup of dried fruit. Other fruits rich in potassium, with less than 500 mg per serving include: papaya, kiwi, dates, mango, nectarines, pear, watermelon and pomegranate.
Vegetables
Vegetables are particularly rich in potassium. Excellent sources of potassium include seaweed, with 1,527 mg, and potatoes, with 926 mg of potassium. Other good vegetable sources are sweet potatoes, edamame, artichoke, beet greens, Brussels sprouts, winter squash, tomato juice, tomatoes,bamboo shoots, parsnips and green leafy vegetables such as Swiss chard, broccoli, bok choy and spinach. These vegetables can be eaten raw, cooked or combined to create a potassium-rich salad.
Meat, Poultry and Fish
The amount of potassium varies greatly among meat, poultry and fish products. A 6 oz. portion of beef contains 393 mg, while a 3.5 oz. serving of chicken breast provides 245 mg of potassium. A 3.5 oz. portion of turkey contains 288 mg of potassium. In general, fish contains more potassium than meat or poultry. For example, salmon provides 650 mg, pollack 456 mg, herring 419 mg, and catfish 319 mg of potassium per 3.5 oz. serving. Consuming a variety of protein-rich foods each day will help you meet your potassium needs.
Dairy
Milk and other dairy products are also considered potassium-rich foods. As with most foods, the potassium content of dairy products varies widely. Goat milk contains 498 mg, cow's milk 322 mg, and soy milk 287 mg of potassium in a 1 cup serving. One cup of shredded cheddar cheese provides 117 mg, while 3 oz. of cream cheese contains 111 mg. Two eggs have approximately 168 mg of potassium, and 1 cup of low-fat yogurt provides 573 mg. You can increase your protein intake by consuming foods such as omelets, scrambled eggs or smoothies, which use a mix of high-potassium foods.
Grains
A number of grains are rich in potassium. One cup of bran cereal contains 362 mg, a 3.5 oz. serving of buckwheat provides 460 mg, and a 3.5 oz. portion of oats has 429 mg of potassium, making these good selections for breakfast grains. Barley contains 93 mg and quinoa 172 mg of potassium in a 3.5 oz. serving. Durham wheat provides the most potassium, with 431 mg in a 3.5 oz. portion. To boost your intake of potassium, select products made from wheat rather than refined grains.
Nuts and Seeds
Nuts and seeds are also considered rich sources of potassium. Almonds, Brazil nuts, cashews and peanuts contain more than 150 mg per 1 oz. serving. One ounce of walnuts contains 125 mg, hazelnuts 193 mg, pistachios 295 mg and chestnuts 497 mg of potassium. Sunflower seeds provide 241 mg and pumpkin seeds 293 mg of potassium in a 1 oz. serving. Nuts are great for snacking, as they not only contain potassium, but also essential fatty acids. Add seeds to yogurt to create a parfait, your salad for a little crunch or your cereal for added potassium.
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