rich potassium foods list


Potassium is an essential nutrient present in all body tissues. It is sometimes referred to as an electrolyte because it carries a small electrical charge that activates various cell and nerve functions.

Potassium has a strong relationship with sodium but has opposite effects on the body as high potassium intake may offset some of the sodium in the diet. [1,3,4]

  • Potassium is absorbed in the small intestine via passive diffusion. [1]
  • About 85-90% of potassium consumed is absorbed. [1,2]
  • After a meal, potassium is absorbed and rapidly enters the extracellular fluid. [5]
  • The total amount of potassium in the human body is approximately 140g (for a 175-pound adult). [1,5]
  • Also, almost 98 per cent of total body potassium is found within cells. [3,5]
  • Most of the body potassium is located in the muscle (70%), with lower amounts present in the bone, liver, skin and red blood cells. [5]
  • Potassium is usually excreted in the urine, some excreted through stool and a very small amount through sweat. [1,5]
  • The total potassium excreted through urine is estimated to be around 77% and 92% of total dietary intake. [5]

Body Functions

Adequate Daily Intake

how much potassium is recommended daily

Deficiency Symptoms

Potassium Food Sources

foods high in potassium

Excessive Intake/ Toxicity Side Effects

Groups At Risk of Potassium Deficiency

Potassium Interaction With Other Nutrients

  • Sodium chloride – Dietary potassium intake can increase urinary excretion of sodium chloride. [2]
  • MagnesiumInadequate magnesium intake can lead to potassium deficiency. [1]
  • CalciumPotassium depletion enhances the urinary loss of calcium. However, potassium supplementation can potentially decrease urinary calcium excretion. [5]

Nutrient Profiles For Food Groups

Fruits ( i )

Raw or frozen fruits – 225.43 mg
Canned fruits – 173.66 mg
Dried – 211 mg
Juice – 223 mg

Legumes ( i )

Flour – 1548 mg
Dry – 1488.24 mg
Raw – 751.92 mg
Cooked – 378.27 mg
Canned – 245.85 mg

Nuts & Seeds ( i )

Nuts – 552.16 mg
Seeds – 604.44 mg

Veggies ( i )

Dried – 749.68 mg
Raw or Frozen – 380.80 mg
Canned – 381.17 mg
Cooked – 444.69 mg

Cereal grains & Flour ( i )

Flour – 353.36 mg
Raw grains – 328.08 mg
Cooked – 80.95 mg

Oils ( i )

Hydrogenated oil – 0.58 mg
Cooking oils – 0.78 mg
Other edible oils – 0.79 mg


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