Potassium is an essential mineral that plays many important roles in the human body. It is involved in the regulation of blood pressure, heart rate, muscle contractions, and the functioning of the nervous system.

Most people get enough potassium from their diet, but some may need to increase their intake to help regulate blood pressure and heart rate. Here are thirty foods that are high in potassium:.

1. Sweet Potatoes

Sweet potatoes are an excellent source of potassium, with one medium-sized sweet potato providing about 541mg, or about 12% of the recommended daily intake for adults.

2. Bananas

Bananas are a well-known source of potassium, with one medium-sized banana providing about 422mg, or about 9% of the recommended daily intake for adults.

3. Avocados

Avocados are a great source of potassium, with one medium-sized avocado providing about 708mg, or about 15% of the recommended daily intake for adults.

4. Spinach

Spinach is a leafy green vegetable that is rich in potassium, with one cup of cooked spinach providing about 839mg, or about 18% of the recommended daily intake for adults.

5. White Beans

White beans are a great source of potassium, with one cup of cooked white beans providing about 1,189mg, or about 25% of the recommended daily intake for adults.

6. Acorn Squash

Acorn squash is a winter squash that is rich in potassium, with one cup of cooked acorn squash providing about 896mg, or about 19% of the recommended daily intake for adults.

7. Salmon

Salmon is a fatty fish that is a great source of many nutrients, including potassium. A three-ounce serving of cooked salmon provides about 534mg, or about 11% of the recommended daily intake for adults.

8. Dried Apricots

Dried apricots are a great source of potassium, with one cup of dried apricots providing about 1,511mg, or about 32% of the recommended daily intake for adults.

9. White Potatoes

White potatoes are another good source of potassium, with one medium-sized potato providing about 610mg, or about 13% of the recommended daily intake for adults.

10. Pomegranate Seeds

Pomegranate seeds are a great source of potassium, with one cup of pomegranate seeds providing about 666mg, or about 14% of the recommended daily intake for adults.

11. Butternut Squash

Butternut squash is a winter squash that is rich in potassium, with one cup of cooked butternut squash providing about 582mg, or about 12% of the recommended daily intake for adults.

12. Yogurt

Yogurt is another food that is rich in potassium, with one cup of plain, low-fat yogurt providing about 531mg, or about 11% of the recommended daily intake for adults.

13. Raisins

Raisins are a great source of potassium, with one cup of raisins providing about 1,322mg, or about 28% of the recommended daily intake for adults.

14. Beet Greens

Beet greens are a leafy green vegetable that are rich in potassium, with one cup of cooked beet greens providing about 1,309mg, or about 28% of the recommended daily intake for adults.

15. Tomato Paste

Tomato paste is a concentrated source of potassium, with one quarter cup of tomato paste providing about 664mg, or about 14% of the recommended daily intake for adults.

16. Clams

Clams are a shellfish that are a great source of potassium, with a three-ounce serving of cooked clams providing about 534mg, or about 11% of the recommended daily intake for adults.

17. Edamame

Edamame are immature soybeans that are a great source of potassium, with one cup of cooked edamame providing about 676mg, or about 14% of the recommended daily intake for adults.

18. Lima Beans

Lima beans are a great source of potassium, with one cup of cooked lima beans providing about 969mg, or about 21% of the recommended daily intake for adults.

19. Orange Juice

Orange juice is a good source of potassium, with one cup of orange juice providing about 496mg, or about 11% of the recommended daily intake for adults.

20. Pistachios

Pistachios are a great source of potassium, with one ounce of pistachios providing about 299mg, or about 6% of the recommended daily intake for adults.

21. Prunes

Prunes are a great source of potassium, with one cup of prunes providing about 1,276mg, or about 27% of the recommended daily intake for adults.

22. Lentils

Lentils are a great source of potassium, with one cup of cooked lentils providing about 731mg, or about 16% of the recommended daily intake for adults.

23. Carrots

Carrots are a good source of potassium, with one medium-sized carrot providing about 195mg, or about 4% of the recommended daily intake for adults.

24. Cantaloupe

Cantaloupe is a great source of potassium, with one cup of diced cantaloupe providing about 427mg, or about 9% of the recommended daily intake for adults.

25. Honeydew

Honeydew is another melon that is a great source of potassium, with one cup of diced honeydew providing about 388mg, or about 8% of the recommended daily intake for adults.

26. Mango

Mango is a tropical fruit that is a great source of potassium, with one medium-sized mango providing about 322mg, or about 7% of the recommended daily intake for adults.

27. Black Beans

Black beans are a great source of potassium, with one cup of cooked black beans providing about 611mg, or about 13% of the recommended daily intake for adults.

28. Broccoli

Broccoli is a cruciferous vegetable that is a good source of potassium, with one cup of cooked broccoli providing about 457mg, or about 10% of the recommended daily intake for adults.

29. Green Peas

Green peas are a good source of potassium, with one cup of cooked green peas providing about 384mg, or about 8% of the recommended daily intake for adults.

30. Kiwi

Kiwi is a tropical fruit that is a good source of potassium, with one medium-sized kiwi providing about 237mg, or about 5% of the recommended daily intake for adults.

Conclusion

These thirty foods are all great sources of potassium, which is essential for regulating blood pressure, heart rate, and many other functions in the body.

Try incorporating more of these foods into your diet to help maintain healthy levels of potassium and support overall health.