Potassium is essential for nerve function, muscle contraction, fluid balance, and blood pressure regulation. It works in balance with sodium to maintain cellular homeostasis. For guidelines and safety, see the NIH ODS professional fact sheet on potassium.
Top 15 — potassium-rich foods
Indicative values (mg/100 g or per serving); variations depending on variety, preparation, and cooking. For precise values, use the USDA FoodData Central and Ciqual table.
- Dried apricots/prunes: ~1,000–1,500 mg/100 g
- White beans/kidney beans (cooked): ~400–600 mg/100 g
- Spinach (cooked): ~450–560 mg/100 g
- Potatoes (baked with skin): ~400–550 mg/100 g
- Sweet potatoes: ~350–500 mg/100 g
- Avocado: ~450–500 mg/100 g
- Salmon/tuna: ~350–500 mg/100 g
- Bananas: ~350–400 mg/100 g
- Mushrooms (cooked): ~350–450 mg/100 g
- Tomato paste/sauce: ~400–1,000 mg/100 g (concentrated)
- Beet greens/Swiss chard (cooked): ~350–550 mg/100 g
- Yogurt/milk: ~150–200 mg/100 g
- Oranges/orange juice: ~150–200 mg/100 g
- Cantaloupe melon: ~250–300 mg/100 g
- Almonds/pistachios: ~700–1,000 mg/100 g
Common portions: 1 medium baked potato (~200 g), 1 cup cooked beans (~200 g), 1 medium banana (~120 g), 1 cup cooked spinach (~180 g), 30 g nuts.
Optimizing absorption
- Cooking methods: potassium is water-soluble; some is lost in cooking water. Use steaming or baking to preserve more, or reuse cooking water in soups/sauces.
- Sodium balance: a high potassium/sodium ratio supports blood pressure control; reduce processed foods high in sodium.
- Whole foods: prioritize fruits, vegetables, legumes, nuts, and whole grains over supplements when possible.
- Regular intake: distribute potassium throughout the day for optimal balance.
Daily guidelines (recommended intakes)
Usual guidelines: ≈ 3,500 mg/day for adults (references vary by organization). See the NIH ODS professional synthesis and EFSA dietary reference values.
| Population | Daily guideline |
|---|---|
| Adults | ≈ 3,500 mg/day |
| Pregnancy | ≈ 3,500 mg/day |
| Breastfeeding | ≈ 4,000 mg/day |
Risks, interactions and precautions
- Kidney function: in chronic kidney disease, potassium excretion is impaired; intake must be carefully managed under medical supervision.
- Medications: ACE inhibitors, ARBs, potassium-sparing diuretics, and NSAIDs can increase blood potassium; discuss intake with a healthcare professional.
- Hyperkalemia: elevated blood potassium can cause cardiac arrhythmias; monitor if at risk.
- Supplements: generally not needed if diet is adequate; high-dose supplements should be used only under medical guidance.
Prioritize food sources (fruits, vegetables, legumes, nuts, fish, dairy). If you have kidney disease or take medications affecting potassium, adjust intake with a healthcare professional.
Sources and further reading
- Mechanisms, needs, safety: NIH ODS professional fact sheet – Potassium.
- Composition tables: USDA FoodData Central, Ciqual table (ANSES).
- EU reference values: EFSA dietary reference values for potassium.
