Introduction
Potassium an important micronutrient that can be consumed in more than just bananas; both from many other foods and as a supplement. It is only of the four micronutrients that's required to be on a nutrition facts label, along with iron, calcium, and vitamin D.
Along with sodium and magnesium, potassium is a critical electrolyte for your body. Often lost during sweating, as well as through urine, potassium plays a vital role in fluid balance, preventing muscle cramps, and maintaining nervous system function.
High Potassium Foods
Why Do You Need Potassium?
The main role of potassium in the body is for balancing your body's fluids. As yoy may know, most of the body is made up of water. Of this water, about 60% of it is found within the cells of your body, known as Intracellular Fluid, or ICF. The remaining 40% is then referred to as Extracellular Fluid, or ECF.
The main electrolyte found within ICF is, you guessed it, potassium. On the other hand, the main electrolyte in ECF is sodium. Both potassium and sodium need to be consumed in adequate quantities; not too much or too little. Being out of balance can lead to swelling or shrinking of cells. This fluid imbalance is what causes dehydration, and can also lead to muscle cramps or inefficiencies, as well as heart and kidney problems.
Moreover, potassium plays a vital role in the nervous system, such as hormone release, muscle contraction, reflexes, and heart function. Potassium also relaxes the walls of the blood vessels and flushes out excess sodium in the body, lowering blood pressure and decreasing risk of heart attack and stroke. Potassium also preserves the body's calcium, helping prevent osteoporosis, as well as aiding in nutrient transfer into the cells and clearing waste out of cells.
Benefits of Potassium
Symptoms of Potassium Deficiency (Hypokalemia)
Daily Consumption
Potassium Content
Meat (raw)
Fish and Seafood (raw unless specified)
Beans (dried)
Vegetables (raw)
Fruit
Nuts and Seeds (raw)
Grains (raw)
Other
Best Sources of Potassium
Per serving: Soybeans - 898.5 mg (1/4 cup, 50 g)
Per 100 g: Soybeans - 1,797.0 mg
Per 100 cal: Beet greens - 3,463.3 mg
Sources
Potassium an important micronutrient that can be consumed in more than just bananas; both from many other foods and as a supplement. It is only of the four micronutrients that's required to be on a nutrition facts label, along with iron, calcium, and vitamin D.
Along with sodium and magnesium, potassium is a critical electrolyte for your body. Often lost during sweating, as well as through urine, potassium plays a vital role in fluid balance, preventing muscle cramps, and maintaining nervous system function.
High Potassium Foods
Why Do You Need Potassium?
The main role of potassium in the body is for balancing your body's fluids. As yoy may know, most of the body is made up of water. Of this water, about 60% of it is found within the cells of your body, known as Intracellular Fluid, or ICF. The remaining 40% is then referred to as Extracellular Fluid, or ECF.
The main electrolyte found within ICF is, you guessed it, potassium. On the other hand, the main electrolyte in ECF is sodium. Both potassium and sodium need to be consumed in adequate quantities; not too much or too little. Being out of balance can lead to swelling or shrinking of cells. This fluid imbalance is what causes dehydration, and can also lead to muscle cramps or inefficiencies, as well as heart and kidney problems.
Moreover, potassium plays a vital role in the nervous system, such as hormone release, muscle contraction, reflexes, and heart function. Potassium also relaxes the walls of the blood vessels and flushes out excess sodium in the body, lowering blood pressure and decreasing risk of heart attack and stroke. Potassium also preserves the body's calcium, helping prevent osteoporosis, as well as aiding in nutrient transfer into the cells and clearing waste out of cells.
Benefits of Potassium
- Maintain fliud balance
- Electrolyte balance
- Flush out excess sodium
- Preserve body's calcium
- Protect against osteoporosis
- Prevent muscle cramps
- Prevent heart and kidney disease
- Lower blood pressure
- Reduce risk of heart attack and stroke
- Relax cell walls
- Transfer nutrients into cells
- Transfer waste out of cells
- Aid in digestion
- Prevent dehydration
- Benefit nervous system function
- Treat hypertension
- Decrease risk of kidney stones
- Improve bone health
- Control blood sugar
- Treat Type 2 Diabetes
- Reduce inflammation
- Improve mental clarity
- Improve insulin sensitivity
- Reduce water retention
Symptoms of Potassium Deficiency (Hypokalemia)
- Malaise (general feeling of discomfort)
- Fatigue
- Muscle weakness
- Muscle cramps
- Constipation
- Numbness
- Tingling
- Difficulty breathing
- High blood pressure
- Chronic Inflammation
- Type 2 Diabetes
- Insulin Resistance
- Metabolic Syndrome
- Brain fog
- Osteoporosis
- Elevated glucose, insulin, and A1C
- Abnormal heart beat
- Stroke
- Heart disease
- Inflammatory Bowel Disease
Daily Consumption
- Men: 3,400 mg
- Women: 2,600 mg
- Optimal Test Range: 3.50 - 5.20 mmol/L
- Note: Absorption rate of potassium is about 90%
Potassium Content
| Food | Serving Size | K Per Serving |
K Per 100 g |
K Per 100 cal |
|---|---|---|---|---|
| Beef liver | 4 oz (113 g) | 353.69 mg | 313.0 mg | 231.93 mg |
| Chicken breast (boneless and skinless) |
4 oz (113 g) | 377.42 mg | 334.0 mg | 278.22 mg |
| Ground beef (93% lean) |
4 oz (113 g) | 379.68 mg | 336.0 mg | 221.09 mg |
| Pork tenderloin | 4 oz (113 g) | 450.87 mg | 399.0 mg | 365.88 mg |
Fish and Seafood (raw unless specified)
| Food | Serving Size | K Per Serving |
K Per 100 g |
K Per 100 cal |
|---|---|---|---|---|
| Anchovies (canned) |
1.6 oz (45 g) | 244.8 mg | 544.0 mg | 258.94 mg |
| Cuttlefish | 3 oz (85 g) | 300.9 mg | 354.0 mg | 448.16 mg |
| Halibut | 3 oz (85 g) | 369.75 mg | 435.0 mg | 478.07 mg |
| Herring | 3 oz (85 g) | 277.95 mg | 327.0 mg | 206.99 mg |
| Mahi Mahi | 3 oz (85 g) | 353.6 mg | 416.0 mg | 489.22 mg |
| Mussels | 3 oz (85 g) | 272.0 mg | 320.0 mg | 372.16 mg |
| Octopus | 3 oz (85 g) | 297.5 mg | 350.0 mg | 427.0 mg |
| Salmon | 3 oz (85 g) | 311.1 mg | 366.0 mg | 288.04 mg |
| Sardines (canned) |
3 oz (85 g) | 337.45 mg | 397.0 mg | 190.96 mg |
Beans (dried)
| Food | Serving Size | K Per Serving |
K Per 100 g |
K Per 100 cal |
|---|---|---|---|---|
| Black beans | 1/4 cup (50 g) | 711.84 mg | 1483.0 mg | 434.52 mg |
| Kidney beans | 1/4 cup (50 g) | 679.5 mg | 1359.0 mg | 403.62 mg |
| Lima beans | 1/4 cup (50 g) | 862.0 mg | 1724.0 mg | 510.3 mg |
| Navy beans | 1/4 cup (50 g) | 592.5 mg | 1185.0 mg | 351.95 mg |
| Pinto beans | 1/4 cup (50 g) | 696.5 mg | 1393.0 mg | 401.18 mg |
| Soybeans | 1/4 cup (50 g) | 898.5 mg | 1797.0 mg | 402.53 mg |
Vegetables (raw)
| Food | Serving Size | K Per Serving |
K Per 100 g |
K Per 100 cal |
|---|---|---|---|---|
| Beets | 1 cup (136 g) | 442.0 mg | 325.0 mg | 755.95 mg |
| Beet greens | 1 cup (38 g) | 289.56 mg | 762.0 mg | 3463.29 mg |
| Parsnips | 1 cup (133 g) | 498.75 mg | 375.0 mg | 499.88 mg |
| Potatoes | 1 small potato (170 g) | 722.5 mg | 425.0 mg | 552.08 mg |
| Spinach | 1 cup (30 g) | 167.4 mg | 558.0 mg | 2426.18 mg |
| Sweet potatoes | 1 small sweet potato (130 g) | 438.1 mg | 337.0 mg | 391.93 mg |
| White mushrooms | 1 cup (70 g) | 222.6 mg | 318.0 mg | 1445.31 mg |
Fruit
| Food | Serving Size | K Per Serving |
K Per 100 g |
K Per 100 cal |
|---|---|---|---|---|
| Apricot | 1 apricot (35 g) | 90.65 mg | 259.0 mg | 539.5 mg |
| Avocado | 1 avocado (136 g) | 689.52 mg | 507.0 mg | 303.69 mg |
| Banana | 1 banana (110 g) | 393.8 mg | 358.0 mg | 402.39 mg |
| Coconut | 1 oz (28 g) | 99.68 mg | 356.0 mg | 100.39 mg |
| Dates | 6 Deglet Noor or 2 Medjool (40 g) |
262.4 mg | 656.0 mg | 232.88 mg |
| Dried Figs | 1/4 cup (40 g) | 272.0 mg | 680.0 mg | 273.36 mg |
| Guava | 1 cup (165 g) | 688.05 mg | 417.0 mg | 613.41 mg |
| Kiwi | 1 cup (180 g) | 561.6 mg | 312.0 mg | 511.37 mg |
| Prunes | 1/4 cup (40 g) | 292.8 mg | 732.0 mg | 305.24 mg |
| Raisins | 1/4 cup (40 g) | 297.6 mg | 744.0 mg | 248.5 mg |
Nuts and Seeds (raw)
| Food | Serving Size | K Per Serving |
K Per 100 g |
K Per 100 cal |
|---|---|---|---|---|
| Almonds | 1 oz (28 g) | 205.24 mg | 733.0 mg | 126.81 mg |
| Brazil Nuts | 1 oz (28 g) | 184.52 mg | 659.0 mg | 100.17 mg |
| Cashews | 1 oz (28 g) | 184.8 mg | 660.0 mg | 119.46 mg |
| Flaxseeds | 1 oz (28 g) | 227.64 mg | 813.0 mg | 152.84 mg |
| Hazelnuts | 1 oz (28 g) | 190.4 mg | 680.0 mg | 108.12 mg |
| Hemp seeds | 1 oz (28 g) | 336.0 mg | 1200.0 mg | 217.2 mg |
| Peanuts | 1 oz (28 g) | 197.4 mg | 705.0 mg | 124.08 mg |
| Pine nuts | 1 oz (28 g) | 167.16 mg | 597.0 mg | 88.95 mg |
| Pistachios | 1 oz (28 g) | 287.0 mg | 1025.0 mg | 183.48 mg |
| Pumpkin seeds | 1 oz (28 g) | 226.52 mg | 809.0 mg | 144.81 mg |
| Sesame seeds | 1 oz (28 g) | 131.04 mg | 468.0 mg | 81.9 mg |
| Sunflower seeds | 1 oz (28 g) | 180.6 mg | 645.0 mg | 110.3 mg |
Grains (raw)
| Food | Serving Size | K Per Serving |
K Per 100 g |
K Per 100 cal |
|---|---|---|---|---|
| Amaranth | 1/4 cup (48 g) | 243.84 mg | 508.0 mg | 137.16 mg |
| Buckwheat | 1/4 cup (43 g) | 197.8 mg | 460.0 mg | 134.32 mg |
| Quinoa | 1/4 cup (43 g) | 242.09 mg | 563.0 mg | 153.14 mg |
| Rye | 1/4 cup (42 g) | 214.2 mg | 510.0 mg | 150.96 mg |
Other
| Food | Serving Size | K Per Serving |
K Per 100 g |
K Per 100 cal |
|---|---|---|---|---|
| 100% chocolate | 1 oz (28 g) | 232.4 mg | 830.0 mg | 129.48 mg |
| Cocoa powder | 1 tbsp (5 g) | 76.2 mg | 1524.0 mg | 669.04 mg |
| Plain nonfat greek yogurt | 3/4 cup (170 g) | 239.7 mg | 141.0 mg | 239.0 mg |
| Skim milk | 1 cup (240 g) | 374.4 mg | 156.0 mg | 458.8 mg |
Per serving: Soybeans - 898.5 mg (1/4 cup, 50 g)
Per 100 g: Soybeans - 1,797.0 mg
Per 100 cal: Beet greens - 3,463.3 mg
Sources