If you’re like most people in the U.S., you likely don’t get enough potassium in your diet.
Like calcium and sodium, potassium is a mineral that’s found in some foods. Having the right amount of potassium in your diet helps to keep you healthy, so it’s crucial to eat plenty of potassium-rich foods.
Food Sources of Potassium
Many of the foods that you already eat contain potassium. The foods listed below are high in potassium. If you need to boost the amount of potassium in your diet, make healthy food choices by picking items below to add to your menu.
Many fresh fruits and vegetables are rich in potassium:
Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium)
Juice from potassium-rich fruit is also a good choice:
Certain dairy products, such as milk and yogurt, are high in potassium (low-fat or fat-free is best).
Some fish contain potassium:
Beans or legumes that are high in potassium include:
Other foods that are rich in potassium include:
Salt substitutes (read labels to check potassium levels)
Meat and poultry
Brown and wild rice
Whole-wheat bread and pasta
How Much You Need
You should get 4,700 milligrams (mg) of potassium every day. Most Americans don’t meet that goal.
Your needs might be different if you have kidney disease. Some people with kidney disease should get less potassium than the 4,700 mg guideline. If your kidneys don’t work well, too much potassium could stay in your body, which can cause nerve and muscle problems. If you have kidney disease and your doctor hasn’t already told you what your potassium limit is, ask about it.
On the Label?
For a long time, potassium wasn’t listed on the Nutrition Facts food labels of packaged food items. But in May 2016, the Nutrition Facts rules were changed, and potassium will now be listed. Companies will need to update their food labels on or before January 2020. That should make it easier for you to track your potassium intake for better health.