If you pay attention to the nutrients in your food, you probably know that fruits and vegetables are high in potassium. To get enough of this essential nutrient every day, however, it's not enough to go bananas.

A banana a day is a great way to get some potassium in your diet, but you need a lot more than a piece of fresh fruit each day to provide your body with all it needs to stay healthy. In fact, some foods contain so much more potassium, bananas ended up at the bottom of our top 10 list

Potassium plays many roles in your health and well being. To control blood pressure, maintain a healthy heart and prevent muscle cramping after a strenuous workout, you want to be sure you're getting enough of this valuable mineral.

It's not hard to get enough potassium in your diet, because it's in so many different types of food. Some dairy products, fruit and vegetables, poultry and fish are especially high in potassium, with more than 400 mg in a standard serving. Other foods within these same food groups don't quite make it to the Top 10 list but, nonetheless, they contain very significant amounts of potassium.

In spite of potassium's widespread availability in the food supply, most people do not get the recommended amount of 4.7 g, or 4700 mg, each day for everyone age12 and older, according to Colorado State University Extension. Include a variety of these foods in meals and snacks throughout the day, and you should be able to get what you need:

Baked sweet potato                            694

Tomato paste (1/4 cup)                       664

Beet greens (cooked; 1/2 cup)              655

Baked white potato (1)                        610     

Blackstrap molasses (1 Tbsp.)               498     

Green soybeans (1/2 cup)                    485

Lima beans (1/2 cup)                          484

Winter squash (cooked; 1/2 cup)           448

Mature (brown) soybeans (1/2 cup)       443

Banana (1 medium)                             422

Other foods that are quite high in potassium include spinach, low-fat milk, soy milk, turkey, almonds, sunflower seeds, pumpkin seeds, prunes, cantaloupe, blackberries, grapes, raspberries, watermelon, mango, asparagus, corn, carrots, celery, sweet peppers, beets, spinach, tomato sauce, tomato juice and legumes, such as lentils, kidney beans and black- eyed peas.



Anderson, J., Young, L., and Long, E. "Potassium and Health." Colorado State University Extension. August 2008. Web. 3 June 2010.

Clemson University Cooperative Extension. "Potassium." September 2005. Web. 3 June 2010.

Ohio State University Medical Center. "Foods High in Potassium." 15 September 2009. Web. 3 June 2010.