Components -> Minerals -> Macroelements
Potassium is a mineral and electrolyte that is essential for the proper functioning of the body.
Potassium is a crucial mineral that is involved in muscle constrictions, nerve signaling, and fluid balance in the body. Adequate dietary potassium supports healthy blood pressure levels and may help reduce the risk of kidney stones and osteoporosis.
The recommended dietary allowance (RDA) for potassium varies between countries and can also differ based on age, sex, and other factors. For adults, the RDA typically ranges from 2000 to 3500 mg per day, and in some cases, even higher.
Potassium plays a crucial role in maintaining proper heart function, muscle contraction, and nerve signaling. Since higher potassium intake can help decrease blood pressure, that would be beneficial to those with hypertension.
Obtaining potassium from dietary sources is generally safe for healthy individuals. However, unsupervised potassium supplementation should be approached with caution, as excessively high levels of potassium can lead to hyperkalemia. Symptoms of hyperkalemia include muscle weakness, abnormal heart rhythms, and, in severe cases, cardiac arrest. Individuals with kidney problems should be particularly careful, as their kidneys may not effectively eliminate excess potassium from the body.
Potassium can be harmful when consumed in excessive amounts, mostly from supplementation. Hyperkalemia, or high levels of potassium in the blood, can occur and lead to serious health issues such as abnormal heart rhythms, muscle weakness, and other. It is important to consult with a healthcare professional to determine the appropriate level of potassium intake for your individual dietary needs.
Low potassium levels, known as hypokalemia, can lead to muscle weakness, fatigue, cramps, and irregular heart rhythms. It's important to consume potassium-rich foods to help maintain a healthy balance of potassium in the body. Additionally, consulting with a healthcare professional can help determine the best solution for your specific needs.
Vegans can get their potassium intake from a variety of plant-based sources such as bananas, sweet potatoes, spinach, avocado, and white beans. Consuming a balanced diet that includes potassium-rich foods can help vegans meet their dietary potassium needs.
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Game bird, grilled/fried
Type: Recipe
Meat dishes -> Chicken and other birds
Potassium
9,381.92mg per 85 grams
Reindeer, boiled, salt
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
7,613.18mg per 85 grams
Reindeer roast
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
7,613.18mg per 85 grams
Roast beef
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
6,924.74mg per 85 grams
Beef steak, grilled
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
6,916.77mg per 85 grams
Beef sirloin steak, oven-baked
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
6,751.67mg per 85 grams
Elk, fried
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
6,563.36mg per 85 grams
Beef steak, fried
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
11,918.41mg per 156 grams
Beef sirloin steak, grilled
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
6,090.31mg per 85 grams
Liver, boiled, salt
Type: Recipe
Meat dishes -> Offal dishes
Potassium
6,029.15mg per 85 grams
Roasted liver
Type: Recipe
Meat dishes -> Offal dishes
Potassium
5,882.22mg per 85 grams
Veal roast, oven-baked
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
5,763.04mg per 85 grams
Roasted elk, baked
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
5,569.98mg per 85 grams
Pork chop, grilled
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
5,537.10mg per 85 grams
Pork shoulder, oven-baked
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
5,991.81mg per 92 grams
Pork chop, without lard, fried
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
5,502.18mg per 85 grams
Pork chop, without lard, grilled
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
5,282.20mg per 85 grams
Potato, new, boiled with salt
Type: Recipe
Potatoes -> Cooked potatoes
Potassium
7,852.16mg per 167 grams
Pork knuckle, ham hock, simmered
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
4,855.82mg per 85 grams
Chicken breast without skin, fried
Type: Recipe
Meat dishes -> Chicken and other birds
Potassium
9,756.72mg per 172 grams
Swede, mashed
Type: Recipe
Vegetable dishes -> Cooked vegetables
Potassium
4,720.43mg per 85 grams
Mutton roast
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
4,679.54mg per 85 grams
Tongue, beef, boiled
Type: Recipe
Meat dishes -> Offal dishes
Potassium
4,678.44mg per 85 grams
Pork, boiled, salt
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
4,677.95mg per 85 grams
Potato, unpeeled, boiled with salt
Type: Recipe
Potatoes -> Cooked potatoes
Potassium
7,100.60mg per 167 grams
Pork fillet, tenderloin, oven-baked
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
4,335.00mg per 85 grams
Potato wedges, oven-baked
Type: Recipe
Potatoes -> Fried potatoes, French fries
Potassium
4,334.89mg per 110 grams
Beef tenderloin, oven-baked, roasted beef tenderloin
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
4,329.58mg per 85 grams
Beef, boiled
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
3,920.67mg per 77 grams
Swede, simmered
Type: Recipe
Vegetable dishes -> Cooked vegetables
Potassium
4,311.35mg per 85 grams
Baltic herring, boiled
Type: Recipe
Fish dishes -> Fish
Potassium
6,759.41mg per 143 grams
Carrot, fried
Type: Recipe
Vegetable dishes -> Cooked vegetables
Potassium
4,000.21mg per 85 grams
Kidney, boiled, salt
Type: Recipe
Meat dishes -> Offal dishes
Potassium
3,985.87mg per 85 grams
Beef tenderloin, grilled
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
3,918.19mg per 85 grams
Lamb, low-fat, boiled
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
3,882.50mg per 85 grams
Pork fillet, sirloin, oven-baked
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
3,869.02mg per 85 grams
Turkey breast, oven-baked
Type: Recipe
Meat dishes -> Chicken and other birds
Potassium
3,813.25mg per 85 grams
Ham, fatty, oven-baked
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
3,805.71mg per 55 grams
Hare, grilled/fried
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
3,792.36mg per 85 grams
Rabbit, grilled/fried
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
3,792.36mg per 85 grams
Potato, peeled, boiled with salt
Type: Recipe
Potatoes -> Cooked potatoes
Potassium
5,706.39mg per 167 grams
Lutefish
Type: Recipe
Fish dishes -> Fish
Potassium
3,647.32mg per 85 grams
Rainbow trout, fried
Type: Recipe
Fish dishes -> Fish
Potassium
2,936.31mg per 71 grams
Saithe, fried
Type: Recipe
Fish dishes -> Fish
Potassium
7,377.46mg per 180 grams
Chicken breast with skin, fried
Type: Recipe
Meat dishes -> Chicken and other birds
Potassium
3,470.57mg per 85 grams
Turkey, oven-baked
Type: Recipe
Meat dishes -> Chicken and other birds
Potassium
3,423.23mg per 85 grams
Carrot, boiled, salt
Type: Recipe
Vegetable dishes -> Cooked vegetables
Potassium
1,831.31mg per 46 grams
Pork ribs, fried without fat
Type: Recipe
Meat dishes -> Steaks and chops
Potassium
4,694.54mg per 122 grams
Mashed carrot
Type: Recipe
Vegetable dishes -> Cooked vegetables
Potassium
1,769.59mg per 46 grams
Champignon, fried
Type: Recipe
Vegetable dishes -> Mushroom dishes
Potassium
3,225.48mg per 85 grams
What you eat matters.