Nutrient Information: Potassium, K

Nutrient Key Information
Nutrient Name:	Potassium, K
Nutrient Category:	Minerals
Unit Name:	mg
Nutrient Summary:	Potassium is required for normal cellular function. This is the nutrient we should get more of to have healthy affects on neural transmission, muscle contraction, and vascular tone.

Sample Foods High in: Potassium, K - All Food Categories - Dairy and Egg Products Vegetables and Vegetable Products Fruits and Fruit Juices Cereal Grains and Pasta Nut and Seed Products Legumes and Legume Products Spices and Herbs Breakfast Cereals Beverages Poultry Products Beef Products Pork Products Finfish and Shellfish Products Lamb, Veal, and Game Products Sausages and Luncheon Meats Fats and Oils Baked Products Sweets Snacks Soups, Sauces, and Gravies Fast Foods Restaurant Foods American Indian/Alaska Native Foods Additional Top Food Sources
	Food Description	Nutrient Amount1	Daily Value%2
	Soybeans, mature seeds, dry roasted Category: Legumes and Legume Products Similar foods: roasted soybean	1,364 mg	29.02%
	Nuts, pistachio nuts, dry roasted, without salt added Category: Nut and Seed Products Similar foods: roasted pistachio	1,007 mg	21.43%
	Yam, cooked, boiled, drained, or baked, without salt Category: Vegetables and Vegetable Products Similar foods: cooked yam	670 mg	14.26%
	Sweet potato, cooked, baked in skin, flesh, without salt Category: Vegetables and Vegetable Products Similar foods: cooked sweet potato	475 mg	10.11%
	Bamboo shoots, cooked, boiled, drained, without salt Category: Vegetables and Vegetable Products	533 mg	11.34%
	Bananas, ripe and slightly ripe, raw Category: Fruits and Fruit Juices Similar foods: raw banana	326 mg	6.94%
	Raisins, seeded Category: Fruits and Fruit Juices Similar foods: raisin	825 mg	17.55%
	Peanut butter with omega-3, creamy Category: Legumes and Legume Products Similar foods: peanut butter	780 mg	16.60%
	CLASSIC HOT COCOA MIX, CLASSIC Category: Beverages Similar foods: cocoa	986 mg	20.98%

Nutrient Detail Information
Nutrient Summary	Potassium is required for normal cellular function. This is the nutrient we should get more of to have healthy affects on neural transmission, muscle contraction, and vascular tone.
Nutrient Function	• Help to regulate body fluid balance: potassium is the major intracellular cation and sodium is the main electrolyte in extracellular fluids. They balance the fluid of inside and outside body cells. • May lower blood pressure level • Carbohydrate metabolism and blood sugar control • Reduce the negative impact of the sodium intake to the blood pressure • Decrease bone loss, as a result increase bone strength and reduce the risk of calcium-containing kidney stones • Help to maintain a steady heartbeat • Help muscle contraction • Help nervous system function
Food Sources Top Food Sources	• Vegetables: leafy greens (such as spinach and beet greens) and root vegetables (such as potatoes and sweet potatoes) • Fruits: such as bananas, kiwifruit, dried apricots, and stewed prunes • Vine vegetables/fruits: such as tomatoes, cucumbers, zucchini, eggplant, and pumpkin • Nuts (such as pistachio and almond) and seeds (such as sunflower and pumpkin seeds) • Lentils, kidney beans, soybeans • Juices: such as carrot and other vegetable juices, orange, pomegranate, and prune • Dairy products (e.g., milk and yogurt) • Seafood (e.g., clams and salmon) Note: though meat and milk products contain some potassium, they are less effective in absorption by body.
Deficiency Health Effects	• Moderate potassium deficiency may increase blood pressure, salt sensitivity, calcium loss in bones, risk of kidney stones, and risk of cardiovascular disease (particularly stroke). • Severe potassium deficiency (hypokalemia) can cause irregular heartbeat, muscle weakness, tiredness, and increased risk of developing diabetes and cardiovascular disease (glucose intolerance).
Effects if Above Upper Limit	For healthy people (not the individuals with impaired urinary potassium excretion), excess potassium above the Adequate Intake level is readily excreted in the urine, so there is no upper limit values set for potassium intake from foods. However, high level consumption of potassium supplements may cause acute toxicity in healthy people if their bodies can't eliminate the excessive potassium. The most serious potential effect of hyperkalemia is irregular heartbeat (cardiac arrhythmia) and chest pain.
External References	Learn more at: • The National Academies of Science, Engineering, Medicine publication: Dietary Reference Intakes • NIH (National Institutes of Health) article: Potassium • healthline.com article: What Does Potassium Do for Your Body?

Daily Value Age Group	Recommended Daily Values
Toddler 1 to 3 years old:	3,000 mg
Child 4 to 8 years old:	3,800 mg
Male 9 to 13 years old:	4,500 mg
Male 14 to 18 years old:	4,700 mg
Male 19 to 30 years old:	4,700 mg
Male 31 to 50 years old:	4,700 mg
Male 51 to 70 years old:	4,700 mg
Male Senior 71 or older:	4,700 mg
Female 9 to 13 years old:	4,500 mg
Female 14 to 18 years old:	4,700 mg
Female 19 to 30 years old:	4,700 mg
Female 31 to 50 years old:	4,700 mg
Female 51 to 70 years old:	4,700 mg
Female Senior 71 or older:	4,700 mg
Female Pregnancy (>18):	4,700 mg
Female Lactation (>18):	5,100 mg
FDA (Based on 2000 calorie daily diet):	4,700 mg

	The nutrient Dietary Reference Intakes and nutrition facts is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
	Nutrition facts knowledge are based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
	Nutrition facts knowledge are based on National Institutes of Health Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all
Disclaimer	The nutrient information provided here should not take the place of medical advice. We encourage you to talk to your healthcare providers (such as your doctor) about your dietary requirements which are best for your overall health. We also recommend you to read organization or professional reference documents or articles mentioned, but not limited to, in this page. Any mentions and reference links in this page don't represent our endorsement of their services and advice.