Potassium-rich foods include acorn squash, bananas, leafy greens and yogurt. Raw vegetables contain more potassium than cooked vegetables. Roasting, baking, and steaming vegetables retains more potassium than does boiling them.Continue Reading
A cup of cooked acorn squash contains 896 milligrams of potassium. Baked sweet potatoes contain 694. Although raw tomatoes contain potassium, cooked tomatoes or sun-dried tomatoes are more potassium-rich. One avocado contains 975 milligrams of potassium. Bananas and apricots are potassium-rich fruits. Leafy greens such as spinach and collards, vine fruits such as grapes and blueberries, and citrus fruits such as oranges are also high in potassium
A cup of low-fat yogurt can contain 579 milligrams of potassium, while 8 ounces of low-fat milk contains 366 milligrams. Three ounces of cooked halibut contains 490 milligrams, and 3 ounces of cooked pork tenderloin contains 382 milligrams. One cup of kidney beans contains 600 milligrams of potassium.
Nutritionists advise adults to consume 4,700 milligrams of potassium daily to support proper heart function, cut stroke risk and control blood pressure. Doctors advise patients on certain heart medications to consume potassium rich foods. The DASH Diet, or Dietary Approach to Stop Hypertension, features many potassium rich fruits and vegetables to control blood pressure. Conversely, high levels of potassium can exacerbate kidney problems, in which case doctors recommend a diet with lower potassium levels.
The U.S. Department of Agriculture features the National Nutrition Database on its website to allow users to find the amount of nutrients available in different foods.Learn more about Nutritional Content