The top three potassium-packed foods are sweet potatoes (694 mg), organic tomato paste (664 mg) and beet greens (644 mg). Nonfat yogurt (579 mg), fresh clams (534 mg), prunes (530 mg), carrot juice (500 mg), halibut and tuna (500 mg), and winter squash (448 mg) round out the top 10.
Beans, including lima, soy, kidney, lentil and split pea are also an excellent source (600 mg per half cup). The Food and Nutrition Center of the Institute of Medicine recommends that adults consume 4,700 mg of potassium via food daily, not through potassium supplements. Supplements typically contain too much potassium, which could cause kidney complications.