Potassium is an essential mineral and electrolyte for the proper function of our bodies. It is the principal positively charged substance inside cells, helping to create an electrochemical gradient with other electrolytes. Potassium is vital for heart function, muscle contraction and nerve impulse transmission. According to the Linus Pauling Institute at Oregon State University, some studies have shown that high potassium levels may be an effective treatment for high blood pressure. Many foods are high in potassium, including fruits and vegetables, fish, beans, milk and some meats. The adequate intake is 4,700 mg per day.
Potatoes
Sweet potatoes are the richest source of potassium, according to the U.S. Department of Agriculture (USDA). One baked sweet potato gives you 694 mg of potassium, which is about 15 percent of your daily recommended amount. One regular baked potato offers 610 mg of potassium.
Tomatoes
Tomatoes and tomato products provide high amounts of potassium. One-quarter cup of tomato paste contains 664 mg, or 14 percent of your recommended intake. Tomato puree has 549 mg in ½ cup, while tomato sauce has 405 mg. Tomato juice provides 417 mg of potassium in ¾ cup.
Other Vegetables
There are other vegetable sources high in potassium. Cooked beet greens are the third highest source of potassium according to the USDA, giving you 655 mg of potassium per ½ cup. Cooked winter squash has 448 mg of potassium per ½ cup, while a ½ cup of cooked spinach has 419 mg.
Yogurt
Yogurt is another food with rather high amounts of potassium. Plain non-fat yogurt contains 579 mg of potassium in an 8-oz container. This amount decreases with increasing fat content. So, plain low-fat yogurt contains 531 mg, while regular yogurt made from whole milk has 352 mg of potassium per 8-oz container.
Beans
Beans are an excellent source of potassium. White beans offer 595 mg of potassium per ½ cup, while green cooked soybeans and lima beans provide 485 mg per ½ cup. The same amount of cooked lentils and kidney beans have 360 mg of potassium.
Juices
Various juices offer a substantial amount of potassium. A ¾-cup serving of prune juice has 530 mg of potassium, while the same amount of carrot juice has slightly less with 517 mg. A ¾-cup glass of orange juice contains 355 mg of potassium.
Fruit
Though bananas are often immediately associated with potassium, they only contain 422 mg of potassium. A ¼-cup serving of dried peaches gives you 398 mg, as does ½ cup of prunes. Dried apricots have 378 mg per ¼ cup. Melon is another good source -- one quarter of a medium cantaloupe and one eighth of a medium honeydew melon provide about 365 mg of potassium.
Seafood
Fish and some shellfish are quite high in potassium. Clams contain 534 mg of potassium in 3 oz. Three ounces of cooked halibut, yellowfin tuna or Pacific cod offer 439 to 490 mg of potassium. Rainbow trout has the least of all of these fish, with 375 mg of potassium per 3 oz.
Other Foods
One tbsp. of blackstrap molasses contains almost 500 mg of potassium, while all types of milk have between 366 and 382 mg per cup. Pork is another good source -- pork chops have 382 mg of potassium per 3 oz., while lean pork ribs give you 371 mg.
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