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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Sweet peppers, dried
Type: Food
Vegetable dishes -> Vegetables
Potassium
3,170.00mg per 100 grams
Raspberry juice concentrate
Type: Food
Fruit and berry dishes -> Juices
Potassium
2,827.20mg per 240 grams
Ancho pepper
Type: Food
Vegetable dishes -> Canned vegetables
Potassium
2,411.00mg per 100 grams
Tomato powder
Type: Food
Vegetable dishes -> Canned vegetables
Potassium
1,927.00mg per 100 grams
Shallot, dried
Type: Food
Vegetable dishes -> Canned vegetables
Potassium
1,650.00mg per 100 grams
Butter milk, dried
Type: Food
Milk dishes -> Soured milks
Potassium
1,592.00mg per 100 grams
Shiitake mushrooms, dried
Type: Food
Vegetable dishes -> Mushroom
Potassium
1,534.00mg per 100 grams
Molasses
Type: Food
Sugar and confectionery -> Sugar and syrups
Potassium
1,460.00mg per 100 grams
Spirulina
Type: Food
Vegetable dishes -> Canned vegetables
Potassium
1,363.00mg per 100 grams
Bean, pink, mature
Type: Food
Pulses and pulse dishes -> Pulses
Potassium
1,317.60mg per 90 grams
Seaweed, agar, dried
Type: Food
Vegetable dishes -> Canned vegetables
Potassium
1,125.00mg per 100 grams
Cocoa mass
Type: Food
Fat and fat products -> Cooking and industrial fat
Potassium
1,100.00mg per 100 grams
Lupini bean, dried
Type: Food
Pulses and pulse dishes -> Pulses
Potassium
1,010.00mg per 100 grams
Mulberry, dried
Type: Food
Fruit and berry dishes -> Berries
Potassium
979.00mg per 100 grams
Flour, Pea flour
Type: Food
Cereals and cereal products -> Flour
Potassium
971.00mg per 100 grams
Bean, yellow, mature
Type: Food
Pulses and pulse dishes -> Pulses
Potassium
937.80mg per 90 grams
Tamarind
Type: Food
Fruit and berry dishes -> Fruits
Potassium
879.20mg per 140 grams
Soy mince
Type: Food
Pulses and pulse dishes -> Pulse products
Potassium
871.50mg per 35 grams
Pea, green, split, mature seeds
Type: Food
Pulses and pulse dishes -> Pulses
Potassium
766.80mg per 90 grams
Angelica
Type: Food
Vegetable dishes -> Vegetables
Potassium
712.30mg per 85 grams
Bamboo shoots, canned
Type: Food
Vegetable dishes -> Canned vegetables
Potassium
689.00mg per 130 grams
Breadfruit
Type: Food
Fruit and berry dishes -> Fruits
Potassium
686.00mg per 140 grams
Plantains, yellow
Type: Food
Fruit and berry dishes -> Fruits
Potassium
681.80mg per 140 grams
Papaya, dried
Type: Food
Snacks -> Nuts, seeds and dried fruits
Potassium
680.80mg per 40 grams
Plantains, green, fried
Type: Food
Fruit and berry dishes -> Fruit and berry dishes other than pies
Potassium
674.80mg per 140 grams
Rowanberry juice, without sugar
Type: Food
Fruit and berry dishes -> Juices
Potassium
672.00mg per 240 grams
Plantains, yellow, baked
Type: Food
Fruit and berry dishes -> Fruit and berry dishes other than pies
Potassium
667.80mg per 140 grams
Passion-fruit juice, purple
Type: Food
Fruit and berry dishes -> Juices
Potassium
667.20mg per 240 grams
Passion-fruit juice, yellow
Type: Food
Fruit and berry dishes -> Juices
Potassium
667.20mg per 240 grams
Soy protein concentrate, 58% protein
Type: Food
Miscellaneous -> Miscellaneous ingredients
Potassium
660.60mg per 30 grams
Goutweed, ground elder, herb gerard, leaf
Type: Food
Vegetable dishes -> Vegetables
Potassium
654.50mg per 85 grams
Beet greens
Type: Food
Vegetable dishes -> Vegetables
Potassium
647.70mg per 85 grams
Potato, unpeeled, avarage
Type: Food
Potatoes -> Cooked potatoes
Potassium
550.00mg per 110 grams
Mamey sapote
Type: Food
Fruit and berry dishes -> Berries
Potassium
635.60mg per 140 grams
Chicken mince, fried
Type: Food
Meat dishes -> Chicken and other birds
Potassium
633.85mg per 85 grams
Jackfruit
Type: Food
Fruit and berry dishes -> Fruits
Potassium
627.20mg per 140 grams
Spinach boiled
Type: Food
Vegetable dishes -> Cooked vegetables
Potassium
620.00mg per 85 grams
Durian
Type: Food
Fruit and berry dishes -> Fruits
Potassium
610.40mg per 140 grams
White bean, navy bean
Type: Food
Pulses and pulse dishes -> Pulses
Potassium
606.38mg per 35 grams
Soy bean
Type: Food
Pulses and pulse dishes -> Pulses
Potassium
605.50mg per 35 grams
Plantains, green
Type: Food
Fruit and berry dishes -> Fruits
Potassium
603.40mg per 140 grams
Whey powder
Type: Food
Miscellaneous -> Miscellaneous ingredients
Potassium
594.00mg per 30 grams
Coconut water, unsweetened
Type: Food
Vegetable dishes -> Vegetable juices
Potassium
594.00mg per 360 grams
Dandelion, leaf
Type: Food
Vegetable dishes -> Vegetables
Potassium
586.50mg per 85 grams
Guava
Type: Food
Fruit and berry dishes -> Fruits
Potassium
583.80mg per 140 grams
Chicken mince
Type: Food
Meat dishes -> Chicken and other birds
Potassium
574.20mg per 110 grams
Tomato juice
Type: Food
Vegetable dishes -> Vegetable juices
Potassium
569.04mg per 240 grams
Wasabi, root
Type: Food
Vegetable dishes -> Vegetables
Potassium
568.00mg per 100 grams
Nettle, stinging nettle
Type: Food
Vegetable dishes -> Vegetables
Potassium
561.00mg per 85 grams
Taro leaves
Type: Food
Vegetable dishes -> Vegetables
Potassium
550.80mg per 85 grams
What you eat matters.