Potassium maintains healthy blood pressure levels, nerve function and muscle control. It also helps prevent muscle cramping and heart irregularities. The U.S. Department of Agriculture advises eating a variety of high-potassium foods, including many fruits and vegetables, to reach the recommended "adequate intake" for adults, 4,700 milligrams of potassium per day.
The fruits and vegetables highest in potassium are baked sweet potatoes, tomato paste, cooked beet greens and baked potatoes, according to the USDA Dietary Guidelines for Americans. Each of these has 600 to 700 milligrams of potassium per serving.
With 500 to 600 milligrams of potassium per serving, canned white beans, tomato puree, prune juice and carrot juice are excellent sources of potassium.
Very Good Sources
Cooked green soybeans, cooked lima beans, cooked winter squash, bananas, cooked spinach, tomato juice and tomato sauce are very good sources of potassium, with 400 to 500 milligrams of potassium per serving.
Dried uncooked peaches, stewed prunes, dried uncooked apricots, cantaloupe, honeydew melon, cooked plantains, cooked kidney beans, orange juice and cooked split peas are other fruit and vegetable sources of potassium. Each of these has 350 to 400 milligrams of potassium per serving.
Other Food Sources
Some dairy products, such as yogurt and milk, and seafood, such as clams, yellowfin tuna, Pacific rockfish and Pacific cod, are high in potassium. Each of these food items has 400 to 550 milligrams of potassium per serving.