Potassium deficiency is called hypokalemia. Deficiencies due to diet are relatively rare because this mineral is found in most foods, so when deficiencies occur they are more likely to be attributable to drugs, such as diuretics, and diseases such as bulemia and certain rare kidney diseases. Since potassium is involved in conducting nerve impulses, severe hypokalemia can result in irregular heartbeats and even heart attacks.
Fruits
Many fruits are high in potassium. While one medium banana has 422 mg, a 1/2-cup of prunes tops this with 637 mg of potassium. A serving of fruit juice often has more potassium than the fruit it is made from. For example, 6 oz. of orange juice has 372 mg of potassium, while one medium orange has only 237 mg. Likewise, 6 oz. of tomato juice has 417 mg of potassium, while one medium tomato has 292 mg. Honeydew, cantaloupe, avocado and papaya are all high potassium foods.
Meat and Fish
Regardless whether you eat meat, chicken or fish, you can be comfortable knowing that all are high in potassium. For example, 1 cup of chopped roasted chicken has 321 mg of potassium. One broiled hamburger patty made from 1/4-lb. of 15 percent fat beef provides 245 mg of potassium. A 100 g serving of coho salmon, equivalent to 3.5 oz., has 380 mg of potassium.
Vegetables
While many vegetables are high in potassium, none of them tops the potato. One medium potato baked in the skin has 926 mg of potassium. Other vegetables that are high in potassium are lima beans, artichokes, acorn squash and spinach. All of these foods also are good sources of B vitamins.
Other Foods
Other foods that are high in potassium include almonds, raisin bran cereal, molasses and sunflower seeds. A 1/2 cup of raisins packs in almost 600 mg of potassium. Vegetarians can take heart knowing that legumes and other high-protein foods often used as substitutes for meat, including black beans, dried peas, and peanut butter, are high in potassium.
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