How much Potassium do you need each day?

Daily needs depend on age, sex, pregnancy, lactation, health, and other factors. Use the requirement table on this page for general guidance.

Are high Potassium foods safe for everyone?

Food sources are suitable for many people, but medical conditions, medicines, allergies, supplements, and pregnancy can change what is safe.

Foodmanac nutrient guide

100 Foods High In Potassium With Benefits, Daily Needs and Warnings

Potassium helps fluid balance, nerve signals, muscle contraction, and blood pressure regulation.

Use this page to understand Potassium benefits, daily requirements, safety notes, and the top Foodmanac food sources.

See top Potassium foods Daily needs table Warnings

Potassium benefits in the body

Supports normal fluid balance inside and outside cells.
Helps nerves send signals properly.
Supports normal muscle contraction.
Works with sodium in blood pressure regulation.
Fruits, vegetables, legumes, dairy, and fish can add potassium.

Who should pay attention?

Sweating, illness, and medicines can affect potassium balance.
Low fruit and vegetable intake can reduce potassium intake.
Kidney function is a major factor in potassium safety.
Salt substitutes often contain potassium chloride.

How to use this list

Compare foods by measured database values.
Choose foods that fit your diet and culture.
Check serving size before judging a food.
Use medical advice for disease-specific diets.

Potassium daily body requirements

Daily needs change by age, sex, pregnancy, lactation, body size, health, medicines, and activity. The table gives general U.S. reference values for healthy people.

Potassium daily requirements by age, sex, and life stage
Group	Recommended intake
Children 1–3 years	2,000 mg/day
Children 4–8 years	2,300 mg/day
Boys 9–13 years	2,500 mg/day
Girls 9–13 years	2,300 mg/day
Teen boys 14–18 years	3,000 mg/day
Teen girls 14–18 years	2,300 mg/day
Adult men	3,400 mg/day
Adult women	2,600 mg/day
Pregnancy	2,900 mg/day
Lactation	2,800 mg/day

These values are education guidance, not a personal prescription. Your clinician can adjust targets for medical conditions.

Potassium warnings and safe-use notes

People with kidney disease may need to limit potassium.
Some blood pressure and heart medicines affect potassium levels.
Do not use potassium supplements without medical advice.
Ask a clinician before using potassium-based salt substitutes.

Before you use the food ranking

A high value in the table does not automatically make a food best for everyone. Calories, allergies, sodium, added sugar, preparation, and portion size also matter.

Also, some foods are rich because they are dried, concentrated, fortified, or cooked. Compare similar serving sizes before making a meal decision.

Top 100 Foods High In Potassium

Foodmanac ranks these foods from the database nutrient values available for this nutrient. Amounts are shown exactly as stored in the food record.

Top foods ranked by Potassium amount
Rank	Food source	Potassium amount
1	Leavening agents, cream of tartar	16500.00000000 mg
2	Leavening agents, baking powder, low-sodium	10100.00000000 mg
3	Parsley, freeze-dried	6300.00000000 mg
4	Beverages, tea, instant, decaffeinated, unsweetened	6040.00000000 mg
5	Beverages, tea, instant, unsweetened, powder	6040.00000000 mg
6	Tea, iced, instant, black, unsweetened, dry	6040.00000000 mg
7	Spices, chervil, dried	4740.00000000 mg
8	Spices, coriander leaf, dried	4470.00000000 mg
9	Beverages, coffee, instant, regular, powder	3540.00000000 mg
10	Beverages, coffee, instant, regular, half the caffeine	3540.00000000 mg
11	Coffee, instant, not reconstituted	3540.00000000 mg
12	Coffee, instant, decaffeinated, not reconstituted	3500.00000000 mg
13	Beverages, coffee, instant, decaffeinated, powder	3500.00000000 mg
14	Radishes, oriental, dried	3490.00000000 mg
15	Beverages, tea, instant, lemon, unsweetened	3450.00000000 mg
16	Sun-dried tomatoes	3430.00000000 mg
17	Tomatoes, sun-dried	3430.00000000 mg
18	Beverages, coffee, instant, with chicory	3400.00000000 mg
19	Spices, dill weed, dried	3310.00000000 mg
20	Peppers, sweet, red, freeze-dried	3170.00000000 mg
21	Beverages, Orange-flavor drink, breakfast type, low calorie, powder	3130.00000000 mg
22	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	3100.00000000 mg
23	Spices, tarragon, dried	3020.00000000 mg
24	Chives, freeze-dried	2960.00000000 mg
25	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	2940.00000000 mg
26	Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A	2700.00000000 mg
27	Beverages, Cocoa mix, no sugar added, powder	2700.00000000 mg
28	Spices, parsley, dried	2680.00000000 mg
29	Spices, basil, dried	2630.00000000 mg
30	Beverages, tea, instant, decaffeinated, lemon, diet	2570.00000000 mg
31	Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder	2570.00000000 mg
32	Carrot, dehydrated	2540.00000000 mg
33	Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie	2520.00000000 mg
34	Soy flour, full-fat, raw	2520.00000000 mg
35	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	2510.00000000 mg
36	Cocoa, dry powder, unsweetened, processed with alkali	2510.00000000 mg
37	Soy meal, defatted, raw	2490.00000000 mg
38	Textured vegetable protein, dry	2480.00000000 mg
39	Flour, soy, defatted	2480.00000000 mg
40	Beverages, coffee substitute, cereal grain beverage, powder	2440.00000000 mg
41	Peppers, ancho, dried	2410.00000000 mg
42	Leeks, (bulb and lower-leaf portion), freeze-dried	2400.00000000 mg
43	Soy flour, defatted	2380.00000000 mg
44	Whey, acid, dried	2290.00000000 mg
45	Spices, paprika	2280.00000000 mg
46	Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder	2240.00000000 mg
47	Peppers, pasilla, dried	2220.00000000 mg
48	Soy protein concentrate, produced by alcohol extraction	2200.00000000 mg
49	Baobab powder	2190.00000000 mg
50	Seeds, sisymbrium sp. seeds, whole, dried	2130.00000000 mg
51	Yeast extract spread	2100.00000000 mg
52	Yeast extract spread	2100.00000000 mg
53	Flour, coconut	2090.00000000 mg
54	Soy flour, low-fat	2090.00000000 mg
55	Whey, sweet, dry	2080.00000000 mg
56	Whey, sweet, dried	2080.00000000 mg
57	Spices, turmeric, ground	2080.00000000 mg
58	Soy flour, full-fat, roasted	2040.00000000 mg
59	Spices, pepper, red or cayenne	2010.00000000 mg
60	Seeds, breadnut tree seeds, dried	2010.00000000 mg
61	Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C	1980.00000000 mg
62	Spices, chili powder	1950.00000000 mg
63	Tomato powder	1930.00000000 mg
64	Spearmint, dried	1920.00000000 mg
65	Meat extender	1900.00000000 mg
66	Seeds, cottonseed meal, partially defatted (glandless)	1870.00000000 mg
67	Peppers, hot chile, sun-dried	1870.00000000 mg
68	Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener	1860.00000000 mg
69	Flour, soy, full-fat	1860.00000000 mg
70	Potatoes, mashed, dehydrated, granules with milk, dry form	1850.00000000 mg
71	Apricots, dehydrated (low-moisture), sulfured, uncooked	1850.00000000 mg
72	Hearts of palm, raw	1810.00000000 mg
73	Beans, white, mature seeds, raw	1800.00000000 mg
74	Soybeans, mature seeds, raw	1800.00000000 mg
75	Milk, dry, not reconstituted	1790.00000000 mg
76	Milk, dry, nonfat, regular, without added vitamin A and vitamin D	1790.00000000 mg
77	Spices, cumin seed	1790.00000000 mg
78	Milk, dry, nonfat, regular, with added vitamin A and vitamin D	1790.00000000 mg
79	Seeds, cottonseed flour, partially defatted (glandless)	1770.00000000 mg
80	Seeds, cottonseed flour, low fat (glandless)	1760.00000000 mg
81	Palm hearts, cooked	1750.00000000 mg
82	Snacks, potato chips, reduced fat	1740.00000000 mg
83	Potato chips, without salt, reduced fat	1740.00000000 mg
84	Potato chips, reduced fat	1730.00000000 mg
85	Steelhead trout, dried, flesh (Shoshone Bannock)	1720.00000000 mg
86	Spices, saffron	1720.00000000 mg
87	Lima beans, large, mature seeds, raw	1720.00000000 mg
88	Milk, dry, nonfat, instant, without added vitamin A and vitamin D	1700.00000000 mg
89	Beverages, chocolate powder, no sugar added	1700.00000000 mg
90	Milk, dry, nonfat, instant, with added vitamin A and vitamin D	1700.00000000 mg
91	Nutritional powder mix, sugar free (Carnation Instant Breakfast)	1700.00000000 mg
92	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	1700.00000000 mg
93	Chocolate beverage powder, light, dry mix, not reconstituted	1700.00000000 mg
94	Spices, fennel seed	1690.00000000 mg
95	Shallots, freeze-dried	1650.00000000 mg
96	Vegetable mixture, dried	1640.00000000 mg
97	Snacks, potato chips, fat free, salted	1630.00000000 mg
98	Beans, Dry, Tan (0% moisture)	1620.00000000 mg
99	Onions, dehydrated flakes	1620.00000000 mg
100	Milk, buttermilk, dried	1590.00000000 mg

Frequently Asked Questions

What does Potassium do in the body?

Potassium helps fluid balance, nerve signals, muscle contraction, and blood pressure regulation.

How much Potassium do I need each day?

Your need depends on age, sex, pregnancy, lactation, health, medicines, and other factors. Use the table above for general daily reference values.

Which foods contain the most Potassium?

The table ranks foods by Foodmanac database values. Always compare serving size and preparation before choosing a food.

Can too much Potassium be harmful?

Yes, excessive intake can be unsafe for some nutrients, supplements, and health conditions. Review the warnings above and seek medical advice when needed.

References

Foodmanac uses database values for rankings. Daily needs and warning notes are based on public nutrition references.