Mineral
Potassium
Balances fluids, keeps blood pressure in check by countering sodium, and lets nerves and muscles, including the heart, work normally.
Women: 2600 mg/dayMen: 3400 mg/day
Adequate Intake
Best food sources
Fruit
- Banana
- Avocado
- Dried apricots
- Orange
- Cantaloupe
- Kiwi
- Pomegranate
Vegetables
- Potato with skin
- Sweet potato
- Spinach
- Beetroot
- Tomato
- Butternut squash
- Swiss chard
Other plant foods
- Potatoes
- Beans and lentils
- Leafy greens
- Bananas
- Dried fruit
- Nuts
- Whole grains
Animal foods
- Salmon
- Yogurt
- Milk
- Chicken
How much is in a serving
- 1 medium baked potato with skin: about 900 mg
- 1 cup cooked white beans: about 1,000 mg
- 1 medium banana: about 420 mg
- 1/2 avocado: about 490 mg
- 1 cup cooked spinach: about 840 mg
Deficiency signs
Most adults eat below the target. Low blood potassium causes weakness, cramps and irregular heartbeat and is usually caused by illness or medication rather than diet. People with kidney disease may need to limit potassium; ask a clinician.
These signs overlap with many other conditions. A blood test through your doctor is the only way to confirm a deficiency; do not start high-dose supplements on a guess.
Absorption and interactions
- Sodium and potassium work in opposition; eating more potassium-rich whole foods helps offset salt.
- Some blood pressure medicines raise blood potassium; supplements should not be taken without advice.
Meal ideas
- Baked potato with white beans
- Banana and avocado smoothie
- Lentil and sweet potato stew
- Spinach and tomato shakshuka
Planner meals richest in Potassium
Per serving, from the meal planner’s library. Percentages use the average adult reference intake.
- White bean and kale soup2262 mg · 75%
- Baked cod on lentils with lemon1988 mg · 66%
- Chickpea and sweet potato coconut curry1964 mg · 65%
- Three-bean chili with cornbread-style tortilla1824 mg · 61%
- Black bean and avocado salad1745 mg · 58%
- Minestrone with lentil pasta1737 mg · 58%