Sign In Chef

OR

No account yet? Sign up.

Forgot your password?

×

Potassium

light bulb

In this Lesson you will Learn

  1. What is potassium?
  2. Why is potassium important?
  3. How much potassium do I need?
  4. Are bananas the best source of potassium?
  5. What are dietary sources of potassium other than bananas?
 

Potassium is a mineral and electrolyte with many important functions in the body. It is necessary for muscle contraction (hence the cramps when you don't get enough potassium) as well as for regulating fluid and mineral balance, blood pressure, and the heartbeat.1

kelp flakeschervilmolasseswhite beanssweet potatoes

Some research suggests too much sodium and too little potassium is an especially dangerous combination when it comes to heart disease. For this reason, you might want to increase your potassium intake (from low-sodium sources) if you consume a lot of sodium.2

Adults are recommended 4.7 grams of potassium per day. But before you dig into a bunch of bananas, you should know you have many other options. In fact, potatoes (with the skin!) have more potassium than bananas. Potassium is also found in red meat, chicken, salmon, cod, sardines, soy products, spinach, broccoli, peas, tomatoes, citrus fruits, and of course, bananas.3

Potassium-rich Foods

Ingredient mg of Potassium per 100g mg of Potassium per 100 calories
cream of tartar 16500.0 6395.3
baking powder 10100.0 10412.4
kelp flakes 7500.0 3000.0
chervil 4740.0 2000.0
ground coriander 4466.0 1600.7
instant espresso powder 3535.0 1001.4
sun-dried tomatoes 3427.0 1328.3
dried dill weed 3308.0 1307.5
fresh tarragon 3020.0 1023.7
dried chives 2960.0 951.8
dried parsley 2683.0 918.8
dried basil 2630.0 1128.8
turmeric 2525.0 713.3
soy flour 2515.0 576.8
dutch process cocoa 2509.0 1140.5
paprika 2280.0 808.5
cayenne pepper 2014.0 633.3
nutritional yeast 2000.0 533.3
red pepper flakes 1950.0 691.5
dried mint 1924.0 675.1
guajillo chiles 1870.0 577.2
hearts of palm 1806.0 1570.4
dried soybeans 1797.0 402.9
dried cannellini 1795.0 539.0
nonfat dry milk powder 1794.0 495.6
ground cumin 1788.0 476.8
vanilla bean paste 1742.9 610.0
dried lima beans 1724.0 510.1
saffron threads 1724.0 556.1
fennel seeds 1694.0 491.0
potato chips 1642.0 303.0
dried onion flakes 1622.0 464.8
oil-packed sun-dried tomatoes 1565.0 734.7
curry powder 1543.0 474.8
dried porcini mushrooms 1534.0 518.2
unsweetened cocoa powder 1524.0 668.4
dried marjoram 1522.0 561.6
dark treacle 1500.0 517.2
dried black beans 1483.0 434.9
molasses 1464.0 504.8
salt cod 1458.0 502.8
star anise 1441.0 427.6
dried white kidney beans 1406.0 422.2
celery seed 1400.0 357.1
dried pinto beans 1393.0 401.4
dried pigeon peas 1392.0 405.8
dried great northern beans 1387.0 409.1
lotus seed 1368.0 412.0
roasted soybeans 1364.0 302.4
spirulina 1363.0 470.0
dried kidney beans 1359.0 403.3
peanut flour 1358.0 317.3
caraway seeds 1351.0 405.7
dried Borlotti beans 1332.0 397.6
powdered milk 1330.0 268.1
pepper 1329.0 529.5
ground ginger 1320.0 394.0
coriander seeds 1267.0 425.2
dried oregano 1260.0 475.5
dried adzuki beans 1254.0 381.2
mung beans 1246.0 359.1
garlic powder 1193.0 360.4
dried navy beans 1185.0 351.6
bran 1182.0 547.2
dried apricots 1162.0 482.2
whey 1129.0 274.7
agar agar 1125.0 367.6
ground cardamom 1119.0 359.8
dried black-eyed peas 1112.0 331.0
instant potatoes flakes 1098.0 310.2
fresh sage 1070.0 339.7
dried fava beans 1062.0 311.4
ground allspice 1044.0 397.0
pistachios 1025.0 182.4
all-bran cereal 1020.0 392.3
cloves 1020.0 372.3
tomato paste 1014.0 1236.6
unsalted pistachios 1007.0 177.6
potato starch 1001.0 280.4
dried peaches 996.0 416.7
onion powder 985.0 288.9
dried green peas 981.0 287.7
active dry yeast 955.0 293.8
lentils 955.0 270.5
dried rosemary 955.0 288.5
wheat germ 892.0 247.8
dried currants 892.0 315.2
dried chickpeas 875.0 240.4
pickled mustard greens 853.0 2843.3
chickpea flour 846.0 218.6
unsweetened chocolate 830.0 165.7
carob powder 827.0 372.5
raisins 825.0 278.7
yams 816.0 691.5
dried thyme 814.0 294.9
ground flaxseed 813.0 152.2
pumpkin seeds 809.0 144.7
worcestershire sauce 800.0 1025.6
roasted peanuts 776.0 134.0
fenugreek seeds 770.0 238.4
show entire table

Sources

  1. Colorado State University Extension - Potassium and the Diet
  2. Harvard Health Publications - Sodium, potassium together influence heart health
  3. The Linus Pauling Institute Micronutrient Information Center - Potassium
check

Takeaways

  1. Potassium is a mineral and electrolyte that plays a role in muscle contraction, maintaining fluid and mineral balance, and regulating blood pressure.
  2. Consuming too much sodium and too little potassium might lead to cardiovascular disease.
  3. Adults should aim for 4.7 grams of potassium daily.
  4. Bananas are a good source of potassium, but potatoes with the skin on are an even better source.
  5. Other good dietary sources of potassium include red meat, chicken, salmon, cod, sardines, soy products, spinach, broccoli, peas, tomatoes, and citrus fruits.​​
Mark as Learned
next lesson » Protein