Potassium
Electrolyte essential for heart function, muscle contraction, and blood pressure regulation. Most people don't get enough.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (mg/day) | Upper Limit (mg/day) |
|---|---|---|
| Children 1-3 years | 2,000 * | — |
| Children 4-8 years | 2,300 * | — |
| Males 9-13 years | 2,500 * | — |
| Females 9-13 years | 2,300 * | — |
| Males 14-18 years | 3,000 * | — |
| Females 14-18 years | 2,300 * | — |
| Males 19-30 years | 3,400 * | — |
| Females 19-30 years | 2,600 * | — |
| Males 31-50 years | 3,400 * | — |
| Females 31-50 years | 2,600 * | — |
| Males 51-70 years | 3,400 * | — |
| Females 51-70 years | 2,600 * | — |
| Males 70+ years | 3,400 * | — |
| Females 70+ years | 2,600 * | — |
| Pregnancy | 2,900 * | — |
| Lactation | 2,800 * | — |
* = Adequate Intake (AI) where no RDA established
Top Foods Highest in Potassium
Amount per 100g serving. Values in mg per 100g.
Foods Highest in Potassium (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Leavening agents, cream of tartar | 16,500 mg | Baked Products |
| 2 | Leavening agents, baking powder, low-sodium | 10,100 mg | Baked Products |
| 3 | Parsley, freeze-dried | 6,300 mg | Vegetables and Vegetable Products |
| 4 | Beverages, tea, instant, unsweetened, powder | 6,040 mg | Beverages |
| 5 | Beverages, tea, instant, decaffeinated, unsweetened | 6,040 mg | Beverages |
| 6 | Spices, chervil, dried | 4,740 mg | Spices and Herbs |
| 7 | Spices, coriander leaf, dried | 4,466 mg | Spices and Herbs |
| 8 | Beverages, Cocoa mix, powder | 4,400 mg | Beverages |
| 9 | Beverages, coffee, instant, regular, powder | 3,535 mg | Beverages |
| 10 | Beverages, coffee, instant, regular, half the caffeine | 3,535 mg | Beverages |
| 11 | Beverages, coffee, instant, decaffeinated, powder | 3,501 mg | Beverages |
| 12 | Radishes, oriental, dried | 3,494 mg | Vegetables and Vegetable Products |
| 13 | Beverages, tea, instant, lemon, unsweetened | 3,453 mg | Beverages |
| 14 | Tomatoes, sun-dried | 3,427 mg | Vegetables and Vegetable Products |
| 15 | Beverages, coffee, instant, with chicory | 3,395 mg | Beverages |
| 16 | Spices, dill weed, dried | 3,308 mg | Spices and Herbs |
| 17 | Peppers, sweet, red, freeze-dried | 3,170 mg | Vegetables and Vegetable Products |
| 18 | Beverages, Orange-flavor drink, breakfast type, low calorie, | 3,132 mg | Beverages |
| 19 | Soy sauce, reduced sodium, made from hydrolyzed vegetable pr | 3,098 mg | Legumes and Legume Products |
| 20 | Spices, tarragon, dried | 3,020 mg | Spices and Herbs |
Health Effects of Potassium
Potassium is the primary intracellular cation, essential for maintaining fluid and electrolyte balance, nerve impulse transmission, muscle contraction, and blood pressure regulation.
Potassium deficiency (hypokalemia) causes muscle weakness, cramps, cardiac arrhythmias, and fatigue. Most populations worldwide consume well below the 4,700mg/day AI.
Hyperkalemia (from supplements or kidney disease) causes dangerous cardiac arrhythmias. Excess from food alone is not a concern in people with normal kidney function.
Absorption & Interactions
Absorbed passively in the small intestine at approximately 90% efficiency. The kidneys are the primary regulators of potassium balance via aldosterone-mediated renal excretion.
Estimated Potassium Adequacy by Country
Estimated from national food supply composition (FAO food balance sheets). Shows food supply availability relative to Estimated Average Requirement (EAR), not actual intake. Does not account for fortification, supplements, or distribution inequality.
Other Minerals
Frequently Asked Questions
How much Potassium do I need per day?
Adult males need 3,400 mg/day and adult females need 2,600 mg/day.
Which food has the most Potassium?
The food highest in Potassium is Leavening agents, cream of tartar with 16,500 mg per 100g.
What does Potassium do in the body?
Electrolyte essential for heart function, muscle contraction, and blood pressure regulation. Most people don't get enough.