Fruits, Nuts & Vegetables High In Potassium

Potassium is an essential mineral your body needs for proper heart function, muscle contraction and normal digestion. It also helps you maintain fluid and mineral balance. Without enough potassium in your diet, you can feel weak and have difficulty digesting food. Including foods such as fruits, vegetables and nuts in your diet can help you meet your daily potassium needs.

Potassium and Health

Including more potassium-rich foods in your diet can lower your risk of hypertension and stroke. The American Heart Association suggests you aim for 4,700 mg of potassium a day to improve blood pressure. However, as you age, your ability to eliminate potassium decreases, and a high-potassium diet may not be recommended. High blood levels of potassium, called hyperkalemia, can cause your heart to beat irregularly. Talk to your doctor about your daily potassium needs before increasing your intake.

Fruits

Fruits are a major source of potassium in your diet. Fruits with more than 200 mg of potassium per serving are considered high-potassium foods, and include choices such as papayas, oranges, raisins and cantaloupe. One papaya contains 781 mg of potassium; 1 cup of cubed cantaloupe, 494 mg; 1/3 cup of raisins, 363 mg; and a small orange, 237 mg. Other fruits high in potassium include pears, kiwifruit, mangoes, honeydew melons and prune juice.

Vegetables

Vegetables are another major source of potassium in your diet. Tomatoes, sweet potatoes, asparagus and avocados contain some of the highest amounts. A 1-cup serving of chopped or sliced tomatoes contains 400 mg of potassium, a baked sweet potato with the skin contains 508 mg, half of an avocado contains 450 mg and 1 cup of cooked asparagus contains 288 mg. Other vegetables high in potassium include white potatoes, mushrooms and Brussels sprouts.

Nuts

Some nuts are also high in potassium, including almonds and pistachio nuts. A 1-oz. serving of almonds, about 22 kernels, contains 202 mg of potassium, and a 1-oz. serving of pistachio nuts contains 310 mg. Peanut butter is also high in potassium, with 214 mg in a 2-tbsp. serving. Other nuts, such as walnuts and cashews, contain about 150 mg of potassium per 1-oz. serving.