Foods High in Potassium

Potassium is an incredibly important mineral, and almost all of us are not getting enough.  The RDA of potassium for adults is 4,700mg.  Low potassium levels can lead to high blood pressure, and can also help to balance sodium levels since a balance of potassium and sodium is so important (scientists have even said that potassium sodium balance is even more important than reducing overall sodium intake).

Apricot, dried,10 halves, 482mg
Avocado, 1, 1204mg
Banana, 1, 455mg
Figs, dried, 10, 1332mg
Grapefruit juice, 1 cup, 400mg
Orange juice, 1 cup, 496mg
Papaya, 1, 780mg
Prunes, 10, 626mg
Prune juice, 1 cup, 706mg

Amaranth, 1 cup, 714mg
Barley, 1 cup, 832mg
Oats, 1 cup, 670mg
Rice, wild, 1 cup, 683mg
Quinoa, 1 cup, 1258mg

Lentils, cooked, 1 cup, 730mg
Lima Beans, cooked, 1 cup, 969mg
Peas, split, cooked, 1 cup, 709mg
Pinto beans, cooked, 1 cup, 800mg

Carrot juice, 1 cup, 787mg
Potato, 1 cup, 611mg
Spinach, 1 cup, 558mg
Squash, winter, 1 cup, 945mg
Tomato juice, 1 cup, 552mg
Yams, 1 cup, 1508mg

Chuck roast, 1 lb, 1374mg
Corned brisket, 1 lb, 1348mg
Porterhouse steak, 1 lb, 1305mg
Rib roast, 1 lb, 1180mg
Port shoulder, 1 lb, 1325mg

Almonds, 1 cup, 1098mg
Brazil nuts, 1 cup, 1001mg
Hazlenuts, 1 cup, 950mg
Pistachios, 1 cup, 1399mg
Pumpkin seed, 1113mg
Sunflower seed, 1 cup, 1334mg

The above values are from the fantastic book, The Nutrition Almacac by John D. Kirschman