- Regulate fluids and mineral balance in and out of body cells
- Maintain your normal blood pressure
- Transmit nerve impulses
- Make your muscles contract
Estimated Minimum Requirement of Potassium
|> 13 years||4,700|
- Excessive diarrhea or laxative use
- Kidney problems
- Use of certain blood pressure medications
- Continuous poor food intake—may occur as a result of alcoholism, anorexia nervosa, bulimia, or very low calorie diets
Major Food Sources
|Food (amount)||Serving Size||
|White beans, canned||1/2 cup||595|
|Potato, baked with skin||1 medium||610|
|Lentils, cooked||1/2 cup||365|
|Clams, canned and drained||3 ounces||534|
|Yogurt, low fat, plain||1 cup||531|
|Lima beans, cooked||1/2 cup||484|
|Dried apricots||1/4 cup||378|
|Tuna, yellowfin, cooked||3 ounces||484|
|Honeydew melon||1/8 medium||365|
|Winter squash||½ cup||448|
|Cod, Pacific, cooked||3 ounces||439|
|Spinach, cooked||½ cup||419|
|Milk, fat-free||1 cup||382|
|Kidney Beans, cooked||½ cup||358|
Tips for Increasing Your Potassium Intake
- Eat legumes, such as black beans, lentils, and chickpeas, three times per week.
- Make garden salads with half green lettuce and half fresh spinach.
- Eat fish as your entrée a few times per week.
- Snack on dried fruits for a sweet fix instead of a candy bar.
- Use avocado on sandwiches or bagels in place of mayonnaise or cream cheese.
- Eat two brightly colored fruits and vegetables each day, like sweet potato, cantaloupe, honeydew melon, spinach, among others.
American Academy of Nutrition and Dietetics http://www.eatright.org
Office of Dietary Supplements http://ods.od.nih.gov
Dietitians of Canada http://www.dietitians.ca
Health Canada Food and Nutrition http://www.hc-sc.gc.ca
Chapter 8 sodium and potassium. Health website. Available at: http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter8.htm. Updated July 9, 2008. Accessed January 9, 2014.
Food sources of potassium. Health website. Available at: http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixb.htm. Updated July 9, 2008. Accessed January 9, 2014.
Hyperkalemia. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated May 14, 2013. Accessed January 9, 2014.
Hypertension. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated January 6, 2014. Accessed January 9, 2014.
Hypokalemia. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated November 15, 2013. Accessed January 9, 2014.
Potassium. American Academy of Nutrition and Dietetics website. Available at:http://www.eatright.org/Public/content.aspx?id=6801&terms=potassium. Updated January 2013. Accessed January 9, 2014.
Whelton PK, He J, Cutler JA, et al. Effects of oral potassium on blood pressure. Meta-analysis of randomized controlled clinical trials. JAMA. 1997;277:1624–1632.
- Reviewer: Michael Woods, MD
- Review Date: 01/2014 -
- Update Date: 00/10/2014 -