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Potassium Food Sources

Potassium is one of the most important electrolytes used by the body for healthy functioning of the heart, kidney, nerves and muscles. Potassium also helps balance the fluids, minerals and pH level in the body. Under certain conditions, it can help lower blood pressure. The recommended daily intake of potassium is about 4,700 mg for an average adult. As potassium works in conjunction with sodium in the body, sodium intake is also important, and the recommended ratio of potassium to sodium intake is about 5 to 1.

  1. Considerations

    • Boiling can reduce the amount of potassium available in a food. Nutrition information from the USDA National Nutrient Database shows that 100 g of boiled broccoli contains less potassium (293mg) than raw broccoli (316mg). Steaming, roasting, sauteing or grilling are good alternatives. Processed foods are also lower in potassium than raw ones.

      Foods such as potatoes or apples should be eaten with the skin on to obtain more nutritional benefit. According to the USDA, for example, a baked potato with skin contains 535 mg of potassium; baked potato eaten without skin has 391 mg.

      The amount of potassium in a food may be offset by the amount of sodium or fats, as is the case with certain meats. The benefits from the potassium should be weighed against negative nutritional factors.

    Fruits

    • Fruits that are high in potassium include bananas, avocados, cantaloupe, honeydew, kiwis, oranges, mangoes, nectarines, papaya, pomegranate, tangelo, watermelon, fig, guava and apples. Dried fruit such as raisins, apricots, peaches and prunes are also high in potassium. So are juices such as prune or orange.

    Vegetables

    • Vegetables high in potassium include potatoes (with the skin), tomatoes, sweet potatoes (with skin), beet greens, spinach, winter squash, Brussels sprouts, lentils, split peas, black-eyed peas, beans -- green, wax or yellow -- parsnips, parsnips, corn on the cob, okra, plantains, Swiss chard and artichokes. Carrot and tomato juices are also high in potassium.

    Dairy

    • Milk, buttermilk, and yogurt contain the most potassium of all dairy foods, followed by cottage cheese, ricotta cheese and ice cream.

    Protein

    • The best sources of high-potassium protein are beans such as kidney, pinto, lima, garbanzo and soybeans. Meats are also a good source of potassium, but their high sodium and fat content can negate the benefit of potassium. Leaner cuts of meat are the best choice for potassium.

      Meat and fish with high potassium levels include tuna, halibut, salmon, cod, trout, pork, turkey (the dark meat), chicken and beef. Nuts such as almonds, Brazil nuts, peanuts and sunflower seeds are good sources but should be eaten unsalted.

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