Potassium is an important mineral and electrolyte that your body needs to work properly. It has many functions, from helping muscles contract to keeping your heartbeat regular, and it can be found in a wide variety of foods.
Because potassium is an essential mineral, it’s important to get enough of it. Here’s everything you need to know about potassium, how much of it you should be getting every day, which foods contain it and more.
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Health Benefits of Potassium
Potassium is an electrolyte, which are minerals in the body that have an electric charge and help balance the amount of water in your body—among other important processes.
“Potassium is an essential electrolyte that assists in conducting electrical impulses. These impulses tell our hearts when to beat, our muscles to contract and our nervous system to transmit impulses,” says Maggie Michalczyk, a registered dietitian based in Chicago.
“Potassium is especially important for heart and kidney function, muscle contraction and nerve transmission, notes Tara Tomaino, a registered dietitian based in Morristown, New Jersey.
Potassium may also have positive health impacts for protecting our bones, as well as lowering blood pressure—however, more research is needed to confirm these benefits.
How Much Potassium Should You Consume Per Day?
The recommended daily amount of potassium by age, per the National Institutes of Health (NIH), is noted in the chart below:
| AGE | MALE | FEMALE | PREGNANCY | LACTATION |
|---|---|---|---|---|
Birth to 6 months | 400 mg | 400 mg | – | – |
7-12 months | 860 mg | 860 mg | – | – |
1-3 years | 2,000 mg | 2,000 mg | – | – |
4-8 years | 2,300 mg | 2,300 mg | – | – |
9-13 years | 2,500 mg | 2,300 mg | – | – |
14-18 years | 3,000 mg | 2,300 mg | 2,600 mg | 2,500 mg |
19-50 years | 3,400 mg | 2,600 mg | 2,900 mg | 2,800 mg |
51+ years | 3,400 mg | 2,600 mg | – | – |
7 Foods High in Potassium
While it is possible to get extra potassium through supplementation, Tomaino, Michalczyk and Tori Vasko, a registered dietitian based in Ann Arbor, Michigan, all agree that it’s best to meet your potassium needs through food. With that in mind, here are some of the top food sources containing potassium.
Dried apricots
Dried fruit, like dried apricots, can provide quite a bit of potassium, with one cup of dried apricots holding around 1,510 milligrams. “Rich in antioxidants and natural sugars, dried fruit is a great natural snack and can help keep energy up during exercise,” says Vasko. However, it’s important to keep an eye on the sugar content of any dried fruit.
Lentils
Good news for lentil soup lovers: Lentils are packed with potassium—one cup of raw lentils contains around 1,300 milligrams. “Lentils are also a great source of plant-based protein and fiber,” says Tomaino. “They can be the base of a grain bowl, added to salads or used to make bean-based burgers.”
Avocados
Avocado is another food packed with potassium, containing around 728 milligrams per cup of the raw fruit. “In addition to being a great source of potassium, avocados also provide healthy dietary fats,” says Michalczyk. “They also offer dietary fiber, vitamin K, vitamin E and folate [or folic acid]. Avocados are known to support heart health, improve digestion and promote healthy skin.”
Edamame
If you’re looking to get more potassium in your diet, loading up on edamame can also be helpful, with about 676 milligrams of potassium available in one cup of the cooked vegetable. “Soybeans also contain isoflavones, which have been shown to positively affect heart health,” says Vasko.
Sweet potatoes
A lesser-known potassium source, one cup of cubed sweet potatoes contains around 488 milligrams of potassium. “These root vegetables are not only rich in potassium but also provide vitamin A, vitamin C and fiber. Sweet potatoes are known to support eye health, help boost the immune system and promote healthy skin,” Michalczyk says.
Bananas
One of the most popular potassium-rich foods, there are about 422 milligrams of the mineral in one medium-sized banana. “Known for their high potassium content, bananas help to boost energy and promote digestive health. In addition to potassium, they provide dietary fiber, vitamin C, vitamin B6 and magnesium,” notes Michalczyk.
Spinach
Dark, leafy greens like spinach are an excellent source of potassium, according to Michalczyk. One cup of raw spinach holds about 167 milligrams of potassium. “Spinach is also rich in vitamins A, C and K, as well as iron and antioxidants,” says Michalczyk.
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Symptoms and Causes of Low Potassium
When the amount of potassium in your blood is at an abnormal level, this is called low blood potassium, or hypokalemia. Causes of this may include taking certain medications, including certain diuretics or antibiotics; diarrhea or vomiting; sweating and having low magnesium levels.
Because potassium is important for cell function, it’s important that we get enough of it. When you have too little potassium intake or have a potassium deficiency, symptoms may include muscle cramps or weakness, fatigue, irregular heart rate or muscle paralysis (severe hypokalemia) and constipation.
Some clinical trials have also found that people taking diuretic medications like thiazide for hypertension may develop low potassium levels and be at a subsequent risk for diabetes.
How Much Potassium is Too Much?
Based on the NIH’s recommendations, 3,400 milligrams of potassium per day is the maximum amount recommended for males aged 19 and up. “Most adults should aim for about 2,600 [to] 3,400 milligrams of potassium per day, and going overboard can lead to a condition called hyperkalemia, where your blood potassium levels become too high,” explains Michalczyk. She adds that this condition is rare and more common in people with kidney issues or who are taking certain medications such as angiotensin-converting enzyme (ACE) inhibitors, angiotensin receptor blockers, potassium-sparing diuretics and indomethacin.
“It is best to speak to a medical professional or registered dietitian if you have questions or concerns about your specific potassium needs,” Michalczyk says. “If you’re consuming a well-rounded diet that includes food sources of potassium, you will not have to worry about this.”
Potassium is an essential mineral that we need for various functions in the body. Luckily, there are many foods that are packed with potassium. As long as you’re eating a nutritious, balanced diet, you don’t have to worry too much about your potassium intake—or going overboard.
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