Potassium
Mineral associated with cell and nerve function
- Can get adequate potassium from food and drink
- Potassium helps offset sodium's harmful effects on high BP
- Processing plant foods reduces level of potassium
Health Benefits:
- relaxes blood vessels, normal BP
- helps balance sodium levels
- helps release fluid from body
- protects against muscle cramping
Low intake of Potassium
Symptoms of low Potassium intake
- Abnormal heartbeat
- Bloating, Constipation
- Fatigue, Weakness
- Muscle aches, stiffness
- Muscle cramps, spasms
- Tingling, numbness
Causes of low Potassium intake
- Can cause kidney dysfunction
- Can cause paralysis that's life threatening
- Can cause respiratory failure
- Can lead to high blood pressure
- Heart failure, EKG changes, can be fatal
Excess intake of Potassium
Symptoms of excess intake of Potassium
- Abnormal heartbeat
- Chest pain
- Fatigue, tired, weak
- Muscle pains, cramps
- Nausea, Vomiting
- Numbness, tingling
At risk for excess Potassium
- Can cause kidney failure, kidney damage
- Can cause life threatening heart arrhythmias
- Can cause paralysis
- Linked to peripheral neuropathy
- Can cause sudden collapse, cardiac arrest
Potassium Content in Foods
Foods High in Potassium
| Food | Serving Size | Potassium |
|---|---|---|
| Red potato, baked | 1 medium | 943 mg |
| Chili w/beans canned | 1 cup | 934 mg |
| Baked beans | 1 cup | 905 mg |
| Hash browns | 1 cup | 898 mg |
| Tuna, yellowfin | 6 oz | 896 mg |
| Salmon, coho, farmed | 6 oz | 782 mg |
| Pork tenderloin, broiled | 6 oz | 755 mg |
| Navy beans, canned | 1 cup | 754 mg |
| Lentils, cooked | 1 cup | 731 mg |
| Avocado | 1 medium | 728 mg |
| Passion fruit juice | 1 cup | 687 mg |
| Oats, uncooked | 1 cup | 669 mg |
| Granola, homemade | 1 cup | 657 mg |
| Bean, black | 1 cup | 611 mg |
| Coconut water | 1 cup | 600 mg |
| Ground beef patty | 1 6 oz | 600 mg |
| Tofu | 1 cup | 597 mg |
| Kiwi, sliced | 1 cup | 562 mg |
| Sweet potato, cooked | 1 medium | 542 mg |
| Oat bran cereal | 1 cup | 532 mg |
| Chocolate covered raisins | 1 cup | 514 mg |
| Orange juice | 1 cup | 496 mg |
| Mahimahi, cooked | 3 oz | 453 mg |
| Atlantic cod, Halibut | 3 oz | 449 mg |
| Beef stock | 1 cup | 444 mg |
| Banana | 1 medium | 425 mg |
| Pasta sauce | 1 cup | 422 mg |
| Spinach, cooked | 1 cup | 420 mg |
| Skim milk | 1 cup | 382 mg |
| Yogurt, plain | 1 cup | 380 mg |
Foods Low in Potassium
| Food | Serving Size | Potassium |
|---|---|---|
| Mexican cheese blend shredded | 1 cup | 24 mg |
| Spaghetti, macaroni, cooked | 1 cup | 30 mg |
| Mozarella cheese, part skim | 1.5 oz | 36 mg |
| Half and half cream | 1 oz | 40 mg |
| Wheat bread | 1 slice | 41 mg |
| White rice, medium grain | 1 cup | 54 mg |
| Waffle, plain | 1 serving | 55 mg |
| Blueberries | 1 cup | 57 mg |
| Egg | 1 large | 69 mg |
| Arugula | 1 cup | 74 mg |
| Black tea, brewed | 1 cup | 88 mg |
| Rose wine | 5 oz | 89 mg |
| Peanut butter | 1 Tbsp | 90 mg |
| Raspberries | 1 cup | 93 mg |
| Iceberg lettuce, shredded | 1 cup | 102 mg |
| Macadamia nuts | 1 oz | 104 mg |
| Green beans | 1 cup | 104 mg |
| Coffee | 1 cup | 116 mg |
| Walnuts | 1 oz | 125 mg |
| Pretzel, soft | 1 large | 126 mg |
| Clementines | 1 medium | 131 mg |
| Bartlett pairs, sliced | 1 cup | 141 mg |
| Taco with beef, cheese, lettuce | 1 unit | 144 mg |
| Cabbage, chopped | 1 cup | 151 mg |
| Chocolate ice cream, soft serve | 1 cup | 152 mg |
| Tuna, light, canned in water | 3 oz | 153 mg |
| Oatmeal, cooked | 1 cup | 164 mg |
| Trail mix | 1 oz | 184 mg |
| Corn chips | 1 cup | 185 mg |
| Merlot, Red wine | 5 oz | 187 mg |
References
Clegg Dr, D., & Hill Gallant, K. (2019). Plant-Based Diets in CKD. Clinical Journal of the American Society of Nephrology. https://journals.lww.com/cjasn/pages/articleviewer.aspx?year=2019&issue=01000&article=00023&type=Fulltext
Cunha DO, J. (2022). Low Potassium (Hypokalemia). EMedicineHealth. https://www.emedicinehealth.com/low_potassium/article_em.htm
Food Sources of Potassium: Standard portion, Smaller portion. (n.d.). Dietary Guidelines for Americans, 2020-2025. Retrieved November 6, 2023, from https://www.dietaryguidelines.gov/food-sources-potassium
2015-2020 Dietary Guidelines. (n.d.). health.gov. https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/
Lederer MD, E. (2021). Hyperkalemia Clinical Presentation. Medscape. https://emedicine.medscape.com/article/240903-clinical?src=ppc_google_rlsa-traf_mscp_emed_t1-psych_us#b1
Low potassium (hypokalemia); When to see a doctor. (2022). Mayo Clinic. https://www.mayoclinic.org/symptoms/low-potassium/basics/when-to-see-doctor/sym-20050632
Foods Highest in Potassium. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/potassium/all/highest/household/common+sr+fndds+branded/no
Potassium. (2022). National Institutes of Health (NIH) Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Ross, A., Taylor, C., & Yaktine, A. (2011). Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Elements. National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly
Potassium, K (mg). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1092
Nutrients: Potassium, K (mg). (n.d.). USDA National Nutrient Database for Standard Reference. https://www.nal.usda.gov/sites/default/files/page-files/potassium.pdf
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