Adults should consume at least 4,700 mg of potassium per day, according to the Centers for Disease Control and Prevention. Eating a diet high in potassium can help prevent bone loss, kidney stones and high blood pressure, according to the USDA. Many fruits and vegetables provide high levels of potassium in the diet.
Dietary sources of potassium
Potassium comes from a wide variety of dietary sources. Vegetable sources and fruits include green leafy vegetables, dried beans and peas, carrots, potatoes, nuts, juices and bananas, among others. Other foods rich in potassium are yogurt, clams, grouper, tuna, rockfish and cod, according to the USDA.
One medium banana contains 422 mg of potassium, according to the USDA. Melons, including the cantaloupe -368 mg per serving- and the Chinese melon -365 mg per serving-provide relatively high levels of potassium as well. Many forms of dried fruit provide a little more potassium. The dried peaches and cooked prunes both provide 398 mg per serving and the dried apricots contain 378 mg per serving.
Some fruit juices contain high amounts of potassium. The highest, the prune juice, contains 530 mg per three-quart cup, according to the USDA. Orange juice contains 355 mg for the same serving size.
Vegetables with starch
Some vegetables with starch are high in potassium. A cooked sweet potato contains 694 mg and a baked potato regularly provides 610 mg, according to the USDA. Cooked banana contains 358 mg of potassium per half cup serving.
Plant sources rich in potassium include dried beans and peas. In a cooked portion, white beans contain 595 mg; green soy 485 mg: beans 484 mg; mature soy 443 mg; the lentils 365 mg; beans 358 mg; and the 355 mg peas, according to the USDA.
Green leafy vegetables are a source of potassium, as are tomato and carrot products. A half cup of cooked beet leaves provides 610 mg, and a serving of spinach contains 419 mg, according to the USDA. The potassium content of tomatoes depends on the style of preparation. The tomato paste contains 664 mg per quarter cup, the tomato puree contains 549 mg per half cup serving, the tomato juice 417 mg per serving, and the 405 mg tomato sauce per serving. Carrot juice provides 517 mg per serving of a three-quarter cup. Winter squash provides 448 mg per half cup serving.