Potassium from food

Potassium requirements are high! 4,700 grams a day

1. Acorn Squash!!

100 g = 9% (437 mg potassium).  200 g = 18% (872 mg potassium) 
Only 56 calories and 0 fat! 

I eat mine with either 1 tsp of ghee or 1 tsp of emu oil. Delicious!

Other options:
Acorn Squash hummus
100 g acorn squash
Hummus

Mix it together and now you have potassium-laden hummus!
(To be honest, I find that recipe bland, but it's one way to do it.)

I've also tried the acorn squash as a pudding--bake it, mash it, add ginger and cinnamon.
Acorn squash is my #1 potassium solution. I could not get to 100% without it. 

2. Coconut water

8.75 fl ounces = 17% (590 mg). [8.75 fl ounces = 259 mL]
Coconut water is the top food source of potassium used in most natural health circles I run in.  Note however that it is high in sugar. Because of this, I no longer drink it, but I’m including it because 16 oz will give you about 30% of your potassium for the day. If you can tolerate the sugar, it makes a dent in the 4,700 mg you need.

Harmless Harvest coconut water is organic, fair trade and refrigerated. It has no added sugar – no added anything. It's just organic coconut water. It does come in a plastic bottle, but I couldn't find a glass bottle solution, so for now that's my top choice. Note that their smallest bottles, which are 8.75 fl oz, are actually CHEAPER per oz (by pennies) than their larger bottles. 

3. Avocado

80 g of avocado (a very small avocado, or half of a large one) =  9% potassium. (405 mg).  
100 g avocado = 11% (507 mg) 

4. Sweet Potato 

100 g of sweet potato = 10% (475 mg) 

Sadly because they are high oxalate, I can no longer eat them. Waaaaah.
Otherwise I'd eat 500 g of sweet potato a day, I love them!! 

5. Mushrooms

100 g white button mushrooms = 8% (356 mg) • 100 g portobello mushrooms = 9% (437 mg) 

6. Kale

100 g kale = 5% (228 mg) 

Kale is also an amazing source of Vitamin K (K1, that is). 100 g kale = 82% K1. Wow! 

7. Sauerkraut, cabbage or Red Cabbage

100 g sauerkraut = 4% (170 mg)  • 100 g cabbage = 4% (196 mg)
100 g red cabbage = 5% (262)

This is a weird one because I eat an absurd amount of sauerkraut, like 250 g a day, so I get 9% of my potassium from that. But really, you could double or triple kale, mushrooms, sweet potato or other high potassium vegetables and get your numbers higher. 

8. Broccoli or Cauliflower

100 g broccoli = 6% (293 mg) • 100 g cauliflower = 3% (142 mg)

9. Yellow Squash

100 g yellow (summer) squash = 5% (261 mg)
Note that all squash is high in potassium, so you can’t go wrong with kabocha, butternut, etc.

10. Beans

15 g natto (fermented soybeans) = 2% (109 mg)
100 g mung beans = 5% (266 mg)
100 g cow peas = 5% (278 mg)
100 g chickpeas = 6% (291 mg)
100 g yellow or green split peas = 7% (362 mg)
100 g lentils = 7% (369 mg)
100 g orca beans = 7% (370 mg)
100 g lima beans = 10% (508 mg)

You get the idea. Beans are a strong source of potassium, no matter which one/s you choose. 
 

11. Molasses

1 tablespoon of organic blackstrap molasses = 9% (450 mg)