Eating a typical high-sodium American diet has the potential to upset your body's potassium levels, possibly contributing to high blood pressure and stroke. Potassium, an electrolyte, is an essential mineral required for normal bodily functions. Potassium interacts with sodium, another electrolyte, to maintain your body's water balance. The U.S. Department of Health and Human Services suggests consuming at least 4.7 g of potassium daily, preferably from food sources rather than supplements.
Top Vegetable Sources
A baked 146 g sweet potato provides 694 mg of potassium, according to the USDA's Dietary Guidelines for Americans 2005. A 156 g regular baked potato contains 610 g of potassium. Tomato paste has 664 mg per 1/4 cup, while tomato sauce has 405 mg per 1/2 cup. Just 1/2 cup of cooked beet greens offers 655 mg of potassium. The same amount of cooked spinach has 419 mg, while the same amount of winter squash has 448 mg.
Top Fruit Sources
A papaya has 781 mg of potassium, while a medium-sized banana provides 422 mg. Half an avocado has 450 mg. Dried peaches offer 398 mg per 1/4 cup; 1/2 cup of stewed prunes provides the same amount. Dried apricots have 378 mg of potassium per 1/4 cup and the same quantity of raisins contains 299 mg. A 1/2 cup serving of cooked plantain slices has 358 mg. Cantaloupe, honeydew melon, mangoes, kiwis, pears, grapefruits and oranges all provide more than 200 mg of potassium per serving.
Fruit and Vegetable Juices
A 3/4 cup serving of prune juice provides 530 mg of potassium, while the same amount of carrot juice contains 517 mg. A similarly sized serving of tomato juice offers 417 mg of potassium. A 3/4 cup serving of orange juice provides 355 mg of potassium, about the same amount of potassium found in grapefruit juice. Apple juice provides 221 mg of potassium per 3/4 cup serving.
Lower Fruit and Vegetable Sources
Vegetables containing 200 to 300 mg of potassium per serving include cooked pumpkin, asparagus and Brussels sprouts. One-half cup of green beans, canned peas, summer squash, zucchini, carrots or frozen corn provides 100 to 200 mg of potassium per serving, as indicated by Drugs.com. Fruits that offer between 100 and 200 mg of potassium per serving include canned pineapple or peaches, cherries, plums, fresh peaches, strawberries, watermelon and apples.
References
- US Department of Health and Human Services: Health Facts -- Sodium and Potassium
- USDA Dietary Guidelines for Americans 2005: Appendix B. Food Sources of Selected Nutrients -- Appendix B1. Food Sources of Potassium
- Linus Pauling Institute Micronutrient Information Center; Potassium; Jane Higdon, Ph.D., et al.; December 2010
- Drugs.com: Potassium Content of Foods List
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