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Potassium and the Foods Its Found In

Updated on March 1, 2013

Potassium is an important part of our diets. It helps us maintain normal function of the heart and nervous system. It is recommended that adults with an average amount of activity get about 3,500 mg of potassium a day with toddlers taking in 3,000 and teenagers needing as many as 4,700 mg a day. For many of us it isn't important for us to measure how much we are taking in. However, if you are wanting to make sure that you are getting enough potassium or worried that you kids aren't getting enough potassium here are the foods that contain a lot of potassium.

Fruits and vegetables

Most of us know that bananas contain a large amount of potassium and that they are good for us. But potassium is available in a lot more fruits and vegetables then just that!

Dried Fruits: Raisins, dried apricots, dates, figs, prunes, and currants are all high sources of potassium.

Juices: Orange juice as well as canned prune juice, apple juice, and grapefruit juice are all good sources of potassium.

Fruits and vegetables: Apricots, potatoes (especially baked potatoes in the skin), bananas, avocados, beets, Brussel sprouts, melons including cantaloupe and honey dew, kiwi, oranges, pears, plums, spinach, winter squash, and broccoli are all excellent sources of potassium. Tomatoes also contain potassium and a wide range of canned tomato products can also add potassium to your diet including canned tomato sauce, tomato puree, and tomato paste.

Many fruits and vegetables contain a good amount of potassium and should be a large part of the diet. You can get a good portion of your daily potassium by consuming a diet that includes an adequate amount of fruits and vegetables. It is recommended that people eat five or more fruits and vegetables each day.


Whole grains are also a good source of potassium. Any foods that contain them are good for you and include whole grain cereals and breads. Some examples are bran wheat, all bran, wheat germ, bran flakes, and other whole grains.


Several protein foods contain a large enough amount of potassium to comment about it. They include seeds and nuts, fish, veal, and legumes such as beans, peas, and lentils.

Dairy Products

Dairy products such as milk, cheese, yogurt, and even ice cream have potassium in them as well. It is healthiest to consume them in low fat options.

Over All

Over all people can get enough potassium by eating a balanced diet that contains fruit, vegetables, whole grains, healthy proteins, and dairy foods. Eating these foods are good for you in a wide range of ways and best for getting all of your vitamins and minerals.


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  • days leaper profile image

    days leaper 7 years ago from england

    It is also important to note that renal patients, that is those suffering or facing kidney failure, haemodialysis should be limiting potassium because while healthy kidneys can remove it. Also it helps to eat with rich in sugary food and exercise properly and regularly.

    The main potassium foods are: Potatoes and Tomatoes (including all types and ways of cooking, though boiling them twice helps reduce some vit. K -that is aka potassium), bananas and mushrooms, all fortified cereals, some medications, and there is another food that I forget.

    Kia-Ora Orange cordial -to dilute is low in potassium, unless of course the water it is used to dilute it with is high. Water varies from place to place.

  • aidenofthetower profile image

    aidenofthetower 7 years ago

    Thank you CMCastro. For most of us adding these foods to our diet or eating a well balanced diet that includes these foods isn't going to be harmful. Many of these foods are healthy for a wide variety of reasons. However, there are people out there that are in danger of overdosing on potassium and it can be dangerous.

    It's always a good idea to talk to your doctor when you are diagnosed with a condition or start taking a new medication just to make sure you know what to expect and what can be dangerous. My mom has very high potassium and has to limit the number of items that she eats that contain a lot of potassium in them. For the most part she can have 1-2 items that are high in potassium a week.

    This article was geared more for those who know they need more potassium and aren't quite sure how to get it.

  • CMCastro profile image

    Christina M. Castro 7 years ago from Baltimore,MD USA

    It should also be emphasized to all who read this that it is important to contact your physician about the Potassium intake due to side effects of certain conditions or certain medications. An overload of potassium in the blood stream is a medical emergency and so it is good to know how much is efficient, since all hub readers are of various ages,sizes, and conditions.

  • Enlydia Listener profile image

    Enlydia Listener 9 years ago from trailer in the country

    that is a very useful husband needs extra potassium because he is on high blood pressure meds that have a diuretic...and traditional diuetics cause potassium loss. I read that dandelion tea has potassium in it...but try getting my husband to drink it! Not gonna happen.