Potassium Rich Foods

The Importance of Potassium

Some people with certain medical conditions need to eat foods high in potassium. Potassium helps maintain the normal function of the heart and nervous system. The kidneys regulate the level of potassium in the body. Potassium deficiency is not common but may result from excessive losses due to severe diarrhea, poor diabetic control, low-calorie diets (less than 800 calories per day), chronic alcoholism, hard exercise, or some diuretics and laxatives. Doctors sometimes prescribe a potassium supplement and recommend eating more potassium-rich foods.

How much potassium?

Most Americans do not get enough potassium in their diets. The recommended daily potassium intake is 4.7 grams a day. Athletes involved in prolonged, hard exercise may require more potassium a day.

  • Dried fruits: raisins, prunes, apricots, dates
  • Fresh fruits: bananas, strawberries, watermelon, cantaloupe, oranges
  • Dried vegetables: beans, peas
  • Fresh meats: turkey, fish, beef
  • Fresh juices: oranges
  • Canned juices: grapefruit, prune, apricot

Other Foods

  • Apricots, dried
  • Prunes, dried
  • Avocados, raw
  • Raisins
  • Bananas, raw
  • Spinach, cooked
  • Beets, cooked
  • Tomato products, canned sauces
  • Brussel sprouts, cooked
  • Winter squash
  • Cantaloupe
  • Yogurt plain, skim milk
  • Dates, dry
  • Kiwi fruit, raw
  • Figs, dry
  • Lima beans
  • Melons
  • Honey dew
  • Milk, fat free or skim
  • Nectarines
  • Orange Juice
  • Oranges
  • Pears, fresh
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