Potassium is a mineral essential to human metabolism that is abundant in many animal, vegetable and fruit food sources. Some of the foods highest in natural potassium---beet greens (1 cup cooked, 1309 mg) and potatoes (1 baked, 1081 mg)---also provide large amounts of other vitamins and minerals. Eating more potassium-rich foods, therefore, can elevate several nutrient levels in your diet at once.
The Food and Drug Administration (FDA) recommends a daily dose of 3500 mg of potassium for males and females over 4 years of age. A single serving of cooked beet greens offers more than 30 percent of the full daily value (DV) of the mineral. Cooked dry legumes, milk products, fish and meats are other menu additions that significantly increase potassium.
High-Potassium Foods
Animal-derived natural potassium is found in halibut (1/2 fillet, 916 mg) and rockfish (1 fillet, 775 mg) in substantial amounts. Milk (1 cup nonfat, 382 mg) and prune juice (1 cup, 707 mg) are liquid contributions to your daily dose. Dates and raisins (1 cup, 1168 mg and 1086 mg) are easy to snack on, and papayas (1781 mg) are high in other important phytonutrients.
Most cooked legumes, leafy greens and some nuts are mineral-rich. Cooked dry pinto, kidney and navy beans (1 cup, 746 mg, 713 mg, 708 mg), chestnuts (1 cup roasted, 847) and spinach (1 cup cooked, 839 mg) are famous high-potassium foods as well. The FDA considers 20 percent DV or more high nutrient content.
Medium-Potassium Foods
Medium-rich foods may comprise the bulk of your natural potassium intake. Animal sources (3 oz) include clams (solids, 534 mg), pork chops (382 mg), hamburgers (270) and chicken (1/2 breast, 254 mg). Sweet potatoes (1 baked, 694) and tomatoes (1 raw, 292) multitask in providing substantial potassium, fiber and vitamin A to support healthy body function.
Bananas, (1 fruit, 442 mg), peaches (1 cup, 323 mg) and oranges (1 fruit, 237) add up quickly toward your daily dose, along with yogurt and cottage cheese (1 cup, 579 mg and 218 mg). Snack on 1 oz. of almonds (200 mg) or mixed nuts (169 mg) to inject extra potassium in your diet.
Low-Potassium Foods
Getting your daily dose of natural potassium may depend on small additions made by foods with 5 percent DV or less, which the FDA considers low nutrient levels. Watermelon, pineapple and pears (1 cup) all have about 170 mg of the mineral, as do water chestnuts (1 cup) and pine nuts (1 oz.).
Chunky peanut butter (1 tbsp., 119 mg), ready-to-eat cereals (such as 3/4 cup Kellogg's All-Bran, 171 mg) and meat-and-vegetable pizza (1 slice, 165 mg) are all popular foods that deliver small bursts of essential potassium.
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