What Is the Potassium Content of Foods?

What Is the Potassium Content of Foods?

Foods high in potassium include sweet potatoes, white beans, bananas and leafy green vegetables, such as spinach. Eating potassium-rich food can help lower blood pressure and reduce the risk of strokes and heart disease, according to Lawrence Appel of Johns Hopkins Medical Institutions.

With 694 milligrams of potassium per serving, sweet potatoes are the best source of potassium, according to the U.S. Department of Agriculture. Sweet potatoes are also one of the healthiest foods, clocking in at 131 calories per serving and having high amounts of fiber, beta-caroten and carbohydrates. Other potassium-rich foods include beet greens, baked potatoes and white beans, which respectively have 655 milligrams, 610 milligrams and 595 milligrams of potassium per serving.

Tomatoes are a good source of potassium as well. Tomato paste has 664 milligrams per 1/4 cup, 1/2 cup of tomato puree has 549 milligrams per serving and tomato juice has just more than 400 milligrams per serving.

Other fruits and vegetables with high amounts of potassium include prunes, carrots and bananas. Per serving, prune juice has 530 milligrams, stewed prunes have nearly 400 milligrams, carrot juice has more than 500 milligrams, edamama has nearly 500 milligrams and a medium-sized banana has 400 milligrams.

Fish and clams are other good sources of potassium. Three ounces of fish, such as tuna or halibut, has 500 milligrams, and 3 ounces of canned or fresh clams has 534 milligrams.