​References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.

How Much Potassium Do I Need?


  • ​AI for Adults is 4700 mg/d

  • Upper Limit- not determined

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​Adequate Intake (AI) is developed when there is not enough scientific data to develop a Recommended Dietary Allowance (RDA)

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Why Do I Need Potassium?


  • Potassium is an important component of every cell in the body and plays a critical role in maintaining fluid and electrolyte balance​

  • Potassium is a cofactor for many enzymes

  • Potassium assists in nerve impulse transmission and muscle contractions

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Vegan Sources


  • Fruits, vegetables and legumes are the best sources of potassium

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Food

Potassium Content (mg)

Banana, medium

422

Mango

564

Papaya, small

286

Orange

232

Dates, medjool (1)

167

Prune juice, 1 cup

707

Avocado, California,  1/4

173

Kale, raw, 1 cup

329

Spinach, raw, 1 cup

167

Tomato sauce, 1/2 cup

406

Black beans, cooked, 1 cup

611


Deficiency Symptoms


  • Muscular weakness

  • Paralysis

  • Confusion

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Toxicity Symptoms


  • Muscular weakness

  • Vomiting

  • Cardiac arrest

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Notes


  • Most Americans do not meet the recommended amount of potassium due to low fruit and vegetable intake

  • Deficiency can occur due to excessive losses from diuretics, excessive vomiting and diarrhea and steroid use 

  • Excess potassium from food sources is not likely to cause problems in healthy individuals but excess potassium can be dangerous for people with kidney disease

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Links


Check out these potassium related videos from Dr. Greger:


​Potassium

​​Vegan RD for the Animals