Potassium is an essential mineral that's required for the functioning of nerves and muscles. It's an important nutrient for heart health, not only for muscle contraction, but also because it helps control blood pressure. The recommended daily intake for potassium (4.7 grams) can usually be obtained through a balanced diet. A "very good source" contains 300 milligrams (mg) or more of potassium per serving and a fair source provides 200 to 300 mg, according to Colorado State University.
Raisins
One-half cup of raisins provides 537 mg of potassium, which represents 11 percent of the recommended daily value (DV). Raisins are also a good source of iron, manganese, copper, phosphorus, vitamin B6 and they contain antioxidants and anti-bacterial flavonoids. They may help fight cavities and are a better snack choice than other sugary treats, according to the Journal of Nutrition.
Bananas
One medium banana contains 422 mg of potassium. In addition to providing almost 9 percent of the recommended daily of potassium, bananas are a great source of vitamin C, vitamin B6 and manganese, and they contain prebiotics that nourish good bacteria in the colon.
Juices
Just one cup of prune, orange, tangerine or grapefruit juice provides 400 to 528 mg of potassium. Prune juice is at the top of the list with 528 mg, orange juice has 496, tangerine juice has 443 and grapefruit juice has 400 mg of potassium.
Melons
One cup of cantaloupe (weighing 160 g) supplies 427 mg of potassium, while a cup of honeydew (170 g) has 388 mg. One wedge of watermelon (286 g, or about equal to 1/16th of a melon) is also a good source, with 320 mg of potassium. While you're gaining between 9 to 14 percent DV of potassium, you'll also receive a ton of vitamins A and C. Cantaloupe provides 120 percent of vitamin A and 108 percent of vitamin C; watermelon provides 33 percent of vitamin A and 39 percent of vitamin C.
Stone Fruit
Peaches and apricots are good sources of potassium, but it depends on what form and the serving size. Five dried apricot halves provide 203.5 mg of potassium and 1 cup of canned apricots has 403 mg, but one fresh apricot only has 91 mg. One raw peach has 181 mg, 1 cup of canned peaches has 317 and 3 halves of dried peaches provide 388 mg of potassium. Apricots are also exceptionally high in vitamin A (60 percent DV) and both stone fruits have 20 to 26 percent DV of vitamin C.
Apples and Oranges
One raw orange provides 237 mg of potassium. Even though apples aren't considered a great source, they're such a popular fruit that it's important to know that one raw apple has 148 mg. One cup of apple juice provides 250 mg. Added nutritional benefits include 138 percent DV of vitamin C from one orange and 10 percent from an apple, plus soluble and insoluble dietary fiber.
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