Potatoes and Tomatoes Baked potatoes and baked sweet potatoes are both good sources of potassium. One plain baked potato without any condiments provides 1,081mg of potassium, and a medium-sized sweet potato offers 694mg. Tomatoes also are a source of potassium; a regular-sized tomato provides 400mg. One cup of tomato sauce provides 909mg of potassium, and ¼ cup of tomato paste provides 664mg. Making spaghetti and meatballs or a vegetable soup with tomato paste and potatoes can enhance your family's intake of potassium.
Fresh and Dried Fruits According to Drugs.com, fresh fruit can be a wonderfully healthy and tasty way to get extra potassium. One papaya offers 781mg of potassium and actually offers more than a small banana, which as 467mg. Melons also are a good source of potassium, with cantaloupe offering 494mg and honeydew offering 461mg in a 1-cup serving. Dried fruit is also rich in potassium. One cup of raisins has 1,089mg of potassium, while prunes offer 828mg in a 1-cup serving. Five dried dates offer 271mg of potassium, and two dried figs have 271 mg. Snacking on these dried fruits by themselves or baking them in breads can provide the extra potassium you need.