Potassium Intake Calculator

The NIH sets adequate intake (AI) values for potassium: adult males 19+ years: 3,400 mg/day; adult females 19+ years: 2,600 mg/day; pregnant women: 2,900 mg/day; breastfeeding women: 2,800 mg/day. Children need 2,000-2,300 mg/day depending on age. No RDA has been established because evidence is insufficient to determine an average requirement.

Potassium is essential for normal cell function, particularly in nerve signal transmission and muscle contraction including the heart. It works with sodium to regulate fluid balance and blood pressure. Higher potassium intake is consistently associated with lower blood pressure and reduced risk of stroke and cardiovascular disease. Most Americans consume far less than the AI.

Dried apricots provide 1,510 mg per half cup. Baked potatoes with skin provide 925 mg per medium potato. Prune juice provides 707 mg per cup. Kidney beans and lentils provide 600-700 mg per half cup cooked. Bananas provide 422 mg each. Salmon, tuna, and chicken breast provide 350-500 mg per 3 oz serving. Spinach and Swiss chard are also excellent sources.

No tolerable upper intake level (UL) has been set for potassium from food in healthy adults because high dietary potassium does not pose a risk. However, potassium supplements and potassium-containing salt substitutes can cause hyperkalemia (dangerously high blood potassium) in people with kidney disease or those taking ACE inhibitors, ARBs, or potassium-sparing diuretics. Consult a doctor before supplementing.

Potassium and sodium work together to regulate blood pressure. Higher potassium intake relaxes blood vessel walls and helps the kidneys excrete excess sodium through the urine. The DASH diet recommends 4,700 mg/day of potassium alongside reduced sodium to lower blood pressure. The ratio of sodium to potassium in the diet matters as much as either alone.