Dietary potassium is an essential nutrient that serves some valuable functions in the body. According to the American Heart Association, potassium is a necessary component in cell function, nerves, and muscle function. It also plays a role in reducing the risk of several medical conditions including high blood pressure, stroke, kidney stones, and osteoporosis.
The Linus Pauling Institute at Oregon State University recommends that adults and teenagers should consume 4,700 milligrams of potassium per day on average. However, the average American does not reach this mark. Potassium can be found in high quantities in a wide variety of food types including vegetables, fruits, meat, and dairy products.
Various vegetables have some of the highest concentrations of potassium. Potatoes and potato products are among the best potassium rich foods. According to the Linus Pauling Institute, one serving of baked potato contains over 900 milligrams of potassium. Sweet potatoes contain more than 500 milligrams per serving as well. French fries, potato wedges, and even potato chips usually contain nearly 500 milligrams of potassium per serving.
Tomatoes are also great potassium rich foods. Raw tomatoes, tomato sauce, and tomato soup are all excellent sources. A glass of tomato juice contains the most potassium per serving among tomato products. Other vegetables that serve as great sources of potassium include spinach, carrots, peas, and celery.
Among fruits, bananas are the most popular potassium rich food. The average banana contains more than 400 milligrams of potassium. Prunes and raisins are a group of fruits which contain a huge amount of potassium, ranging from 500 to 700 milligrams per serving. Whether in the form of prune juice and raisin bran or just the raw fruits themselves, they are all fantastic sources. Other fruits high in potassium include oranges, cantaloupe, and molasses.
Many white meats are great potassium rich foods. According to Colorado State University, chicken, turkey, and many types of fish each contain more than 100 milligrams of potassium per ounce of meat. Other meats like beef and pork are moderate sources, though processed meats like hot dogs are not strong sources at all.
Finally, milk and other dairy products tend to be great potassium rich foods. A serving of skim milk provides about 400 milligrams of potassium. Whole milk, one percent, and two percent usually contain only slightly less. A cup of yogurt can contain more than 600 milligrams of potassium.
Potassium is a valuable nutrient, which when consumed sufficiently, is capable of reducing the risk of high blood pressure, stroke, kidney stones, and osteoporosis. The body should ideally receive about 4,700 milligrams of potassium per day from sources like potatoes, bananas, raisins, white meat, and milk.
References:
Anderson, J.; Young, L.; & Long, E. Potassium and Health. Colorado State University
Micronutrient Information Center: Potassium. Linus Pauling Institute. Oregon State University.
Potassium. American Heart Association.
