Potassium, according to the National Institutes of Health, is an important mineral that is essential for proper functioning of all cells, tissues and organs. The mineral helps build muscle, among other duties. Too little or too much potassium in our bodies can be dangerous. You can obtain your potassium by eating a well-balanced diet containing foods rich in the nutrient.
Spices
There are a number of spices that are high in potassium, according to nutritiondata.com. The highest amount of the nutrient is found in freeze-dried parsley. A 1-oz. portion of this spice contains 1,764mg of potassium. That same amount will supply you with 50 percent of your daily recommended allotment of the nutrient. Other spices that contain high amounts of potassium include coriander leaves (also known as cilantro), celery flakes, basil, dill weed, tarragon, chives, turmeric and paprika.
Meats
According to the National Institutes of Health, all meats are high in potassium. Included in the meat category are red meats such as beef, lamb, veal, venison, pork and buffalo. Poultry, such as chicken, duck, hen and turkey, also are high in potassium.
A variety of seafood are also high in potassium. These include mackerel, halibut, sardines, salmon, flounder, trout, cod, octopus, lingcod, tuna, anchovies and snapper. A variety of mollusks are rich in potassium, too, with clam containing the highest amount. A standard 3-oz. serving of clams cooked with moist heat will supply you with 534mg of potassium. Canned and fresh versions of the seafood are rich sources of potassium, states nutritiondata.com.
Vegetables
There are a variety of vegetables that contain high levels of potassium. These include different potato varieties such as white and sweet along with flours made from the potatoes. Yams, a form of sweet potato, are another source. Boxed, dehydrated mashed potatoes are a rich source. Winter squashes such as zucchini, acorn and pumpkin contain notable amounts. Tomatoes and tomato products are rich in potassium, states the National Institutes of Health. Products include sun-dried tomatoes (both dried and canned versions), tomato sauce, spaghetti sauce and tomato paste.
Legumes
Otherwise known as beans, legumes are included in the category of foods with the highest potassium levels, says nutritiondata.com. Soybeans and products made from soy contain the highest amounts. These include soybeans, soy flour and soy protein isolate. Roasted soybeans, enjoyed as a snack, for example, will provide you with 2,530mg of potassium per 1-cup serving size. This same amount supplies you with 72 percent of your daily recommended allotment of the mineral. The raw version of soybeans provides an equivalent amount. Veggie burgers, made from soybeans, can contain rich amounts of potassium, also. Other bean varieties that are rich in the nutrient include lima, black, white, navy, kidney and pinto.
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