Topic Overview
Why is potassium important?
Your body needs potassium to help your muscles contract, maintain fluid balance, and maintain a normal blood pressure. Normal potassium levels in the body help to keep the heart beating regularly. Potassium may help reduce your risk of kidney stones and also bone loss as you age.
Healthy kidneys keep the right amount of potassium in the blood to keep the heart beating at a steady pace. If you have kidney disease, potassium levels can rise and affect your heartbeat. Be sure to talk with your health professional to determine if you should restrict your intake of foods that contain large amounts of potassium.
What is the recommended daily amount of potassium?
Most people do not get enough potassium.
Recommended potassium by age
footnote 1
|
Age (years)
|
Recommended potassium intake (milligrams a day)
|
|---|
|
1–3
|
3,000
|
|
4–8
|
3,800
|
|
9–13
|
4,500
|
|
14 and older
|
4,700
|
|
Women who are breastfeeding
|
5,100
|
Women who are pregnant need the same amount of potassium as other women their age.
How can you get more potassium?
Potassium is in many foods, including vegetables, fruits, and milk products. You can figure out how much potassium is in a food by looking at the percent daily value section on the Nutrition Facts label. Potassium is not required to be listed on a food label, but it can be listed.
Estimates of potassium in certain foodsFood | Serving size | Potassium amount (milligrams) |
|---|
Spinach, raw | ½ cup (125 mL) | 88 mg |
Sweet potato, boiled, without skin | ½ medium (75g) | 175 mg |
Plain non-fat yogurt | ¾ cup (175 mL) | 260 mg |
Banana | 1 | 425 mg |
Broccoli, raw, chopped | ½ cup (125 mL) | 147 mg |
Cantaloupe | ½ cup (125 mL) | 215 mg |
| Tomato, fresh | 1 fruit | 290 mg |
Milk (skim, low-fat, whole, buttermilk) | 1 cup (250 mL) | 350-460 mg |
Tips for adding potassium foods to your healthy diet:
- Add spinach or other leafy greens to your sandwiches.
- Toss fresh or dried apricots into plain non-fat yogurt for a snack.
- Enjoy a cup of low-sodium bean soup for lunch.
- Eat a small baked potato or sweet potato instead of bread at dinner.
Are there any risks from potassium?
A potassium level that is too high or too low can be serious. Abnormal potassium levels may cause symptoms such as muscle cramps or weakness, nausea, diarrhea, frequent urination, dehydration, low blood pressure, confusion, irritability, paralysis, and changes in heart rhythm. Potassium supplements are prescribed by a doctor, usually after testing for potassium in the blood or potassium in urine. Do not start taking potassium supplements on your own.
People who have kidney disease and/or take blood pressure medicines such as ACE inhibitors should find out from a doctor if they should avoid foods high in potassium.
Low-potassium foods include:
- Blueberries.
- Cucumbers.
- Raspberries.
- White or brown rice.
- Spaghetti and macaroni.
Credits
Adaptation Date: 1/19/2023
Adapted By: HealthLink BC
Adaptation Reviewed By: HealthLink BC
