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Which Plants Have Concentrated Levels of Potassium?

Potassium is a mineral in many food plants, including fruits, vegetables and nuts. The body uses potassium to develop bone and new cells, clot blood, relax muscles and nerves and increase energy. The United States Department of Agriculture recommends a daily allowance of 4,700 mg of potassium per day for an adult. See Resources for websites that list the potassium content of selected foods. Insufficient amounts of potassium may result in muscle weakness and cramps, insomnia, fatigue, nervousness, osteoporosis, high blood pressure and heart problems.

  1. Fruits With High Potassium Content

    • Fruits are an excellent source of potassium, with tropical fruits having a higher potassium content than fruits from more temperate climates. A cup of fresh breadfruit has 1,078 mg of potassium, one medium avocado has 975 mg and a cup of fresh passionfruit has 821 mg. Dried fruit is also high in potassium--a cup of chopped, pitted dates contains 964 mg. Bananas, kiwi, watermelon and guavas have at least 300 mg per serving.

    Vegetables With High Potassium Content

    • Vegetables are another good source of potassium. A cup of boiled lima beans has 955 mg and a cup of cooked swiss chard has 961 mg. A medium baked potato has 751 mg, while a medium baked sweet potato has 542 mg. A serving of cooked winter squash has 494 mg, cooked summer squash has 346 mg and raw yellow squash has 306 mg. A serving of artichokes, beets or brussel sprouts each contain at least 300 mg.

    Nuts With High Potassium Content

    • Nuts and seeds that contain potassium include pecans, walnuts and cashews. An ounce of raw almonds has 206 mg, an ounce of raw Brazil nuts has 205 mg and an ounce of raw peanuts has 200 mg. An ounce of roasted pumpkin or squash seeds contains 260 mg, while an ounce of roasted sunflower seeds contains 327 mg.

    Grains With High Potassium Content

    • Some grains contain significant amounts of potassium. A cup of whole-grain yellow cornmeal has 350 mg, while a cup of degermed, enriched yellow cornmeal has 210 mg. A cup of cooked white or yellow corn grits contains 51 mg, a cup of cooked couscous has 91 mg and a cup of cooked pearled barley contains 146 mg. A cup of cooked long-grain brown rice has 84 mg, while a cup of cooked long-grain white rice has 98 mg.

    Considerations

    • The potassium content for the foods in this article were listed on the United States Department of Agriculture Potassium Database or on the Health Alternatives Minerals Chart (see Resources). Check the potassium content on the product package for the most accurate amount of potassium in a serving of food.

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