What Are Potassium-rich Foods?

Potassium is an essential mineral micronutrient and electrolyte. Electrolytes are substances that carry an electrical charge and help nerve and muscle cells to function properly. Low potassium levels can cause bloating, constipation and abdominal pain. The average adult needs 4,700 mg per day. Fruits and vegetables are the most abundant sources.

Potatoes

With a total production of 41.3 billion pounds a year, potatoes are the leading vegetable crop in the United States, according to the United States Potato Board. First cultivated in Peru, they are also the richest vegetable source of potassium. One medium baked potato with skin has 926 mg of this essential mineral.

Prune Juice and Prunes

At 528 mg of potassium per 6 oz., prune juice is an abundant potassium source, as are prunes, with 637 mg per 1/2 cup. Because of their image as an old-fashioned food, prunes were officially renamed "dried plums" in 2000, when the California Prune Board successfully petitioned the FDA for a name change. The taste of prune juice can take some getting used to, but when combined with apple juice or cranberry juice, it makes a delicious fruit punch. Packed with antioxidants as well as potassium, the New York Times deemed prunes one of the "11 best foods you aren't eating." Consider wrapping prunes in prosciutto and baking them.

Raisins

Just 1/2 cup of raisins contains 598 mg of potassium. Enjoyed out of hand or as an addition to cereal, yogurt and baked goods, raisins are a sweet substitute for sugary treats. Raisins are plentiful in phytochemicals and antioxidants including catechins. That may be of interest to dieters, as catechin consumption may be associated with weight loss.

Bananas

The world's fourth-largest fruit crop, bananas have a reputation for having lots of potassium. They are a good source, with 422 mg per medium banana. In addition to potassium, bananas are abundant in vitamin B6 and vitamin C.

Lima Beans

With 485 mg per 1/2 cup, cooked lima beans are another good way to get some of your recommended daily allowance of potassium. Lima beans are also an excellent source of cholesterol-lowering fiber. They are also rich in molybdenum, a mineral that can help break down sulfites, preservatives often used in prepared salads.