NutriBasesNutrition Intelligence

Nutrients

Potassium

An electrolyte important for blood pressure and heart function. The Daily Value is 4,700 mg.

Richest source in our database: Leavening Agents, Cream Of Tartar (16,500 mg per 100 g). Read the full potassium rich foods for healthy blood pressure guide.

Daily Value (DV) 4,700 mg
Unit mg per 100 g
Guidance Getting enough of this nutrient is generally important.

Understanding potassium

What it does

Potassium is a mineral and electrolyte that helps maintain normal fluid balance, nerve signals and muscle contractions, including the steady beat of the heart. It also helps blunt the blood-pressure-raising effect of sodium. Nearly all of it works inside your cells.

When intake falls short

Potassium is under-consumed by most Americans and is labeled a nutrient of public health concern; typical intakes, around 2,500 to 3,000 mg, fall below the 4,700 mg Daily Value. Diets low in fruits and vegetables and high in processed food are the usual reason. Very low blood potassium can cause muscle weakness and irregular heartbeat, though that is more often tied to illness or medication than to diet alone.

Absorption & pairing

Potassium from food is well absorbed, so eating more potassium-rich produce is a practical way to offset a salty diet. People with advanced kidney disease or on certain medications should ask a clinician before pushing potassium high, since their bodies clear it less easily.

Food-first strategy

Spread potassium across many foods rather than one: potatoes, beans, lentils, leafy greens, yogurt, and fruits like bananas, oranges and dried apricots. A baked potato with the skin or a cup of cooked white beans each supplies a meaningful share of the Daily Value. Building meals around vegetables and legumes is the most reliable route.

A medium banana is famous for potassium, yet a baked potato or a cup of beans delivers more. Potassium and sodium have opposite effects on blood pressure. The Daily Value of 4,700 mg is higher than what most adults actually take in.

Foods highest in potassium

Full ranking

Values per 100 g of edible portion, sorted high to low. The bar shows the share of the Daily Value.

  1. Leavening Agents, Cream Of Tartar16,500 mg351%
  2. Leavening Agents, Baking Powder10,100 mg215%
  3. Parsley, Freeze-Dried6,300 mg134%
  4. Beverages, Tea6,040 mg129%
  5. Beverages, Tea6,040 mg129%
  6. Spices, Chervil4,740 mg101%
  7. Spices, Coriander Leaf4,466 mg95%
  8. Beverages, Coffee3,535 mg75%
  9. Beverages, Coffee3,535 mg75%
  10. Beverages, Coffee3,501 mg74%
  11. Radishes, Oriental3,494 mg74%
  12. Beverages, Tea3,453 mg73%

See also

Foods highest in potassium Potassium Rich Foods for Healthy Blood Pressure guide Meat & Poultry Highest in Potassium Fish & Seafood Highest in Potassium Eggs & Dairy Highest in Potassium All nutrients

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.