What foods can help meet the daily potassium goal?

Meeting Your Daily Potassium Goal: Practical Food Examples

To meet the recommended 4,700 mg daily potassium goal, focus on consuming 4-5 servings of fruits and vegetables daily (providing 1,500-3,000 mg), combined with dairy products, fish, legumes, and nuts throughout the day. 1, 2

High-Potassium Foods by Category

Vegetables (Target: 3 servings/day)

• Spinach: 840 mg per cup (cooked, unsalted) 1
• Potatoes: The single highest dietary source in Western diets 1, 3
• Sweet potatoes: Excellent high-potassium option 1
• Tomatoes and tomato products: Rich potassium source 1
• Broccoli, carrots, onions, peppers: Good sources 4

One serving equals: 1 cup raw leafy vegetables or ½ cup cooked vegetables 4

Fruits (Target: 3 servings/day)

• Bananas: Approximately 450 mg per medium banana 5
• Avocados: 710 mg per cup 1
• Oranges and orange juice: Substantial potassium amounts 1
• Blueberries, strawberries, grapes, grapefruit, mango: All beneficial sources 4

One serving equals: 1 medium fruit, ½ cup fresh/frozen fruit, or ½ cup 100% juice (limit juice to 1 serving/day) 4

Dairy Products (Target: 2-3 servings/day)

• Yogurt: Recognized high-potassium food 1
• Low-fat or fat-free milk: Major potassium source along with calcium and protein 1
• Cheese: 1 ounce per serving 4

One serving equals: 1 cup milk or yogurt, 1 ounce cheese 4

Protein Sources

• Fish and shellfish: 2+ servings per week, especially oily fish (salmon, tuna, mackerel, trout, herring, sardines) 4, 1
• Legumes and lentils: High potassium content 1

One serving equals: 3.5 ounces (100g) 4

Nuts and Seeds (Target: 4 servings/week)

• Almonds, walnuts, peanuts, hazelnuts, cashews, pecans, Brazil nuts: All excellent sources 4, 1
• Sunflower seeds, sesame seeds: Good options 4

One serving equals: 1 ounce 4

Sample Daily Meal Plan to Reach 4,700 mg

Breakfast: 1 cup yogurt (300-400 mg) + 1 banana (450 mg) + handful of almonds (200 mg) = ~950 mg 1, 5

Lunch: Spinach salad with 1 cup cooked spinach (840 mg) + 3.5 oz salmon (400-500 mg) + orange (250 mg) = ~1,500 mg 1

Dinner: Baked sweet potato (500-700 mg) + ½ cup legumes (400 mg) + 1 cup cooked vegetables (300 mg) = ~1,400 mg 1

Snacks: Avocado (710 mg per cup) + glass of low-fat milk (350-400 mg) = ~1,100 mg 1

Total: ~4,950 mg - exceeding the 4,700 mg daily goal 1, 2

Critical Safety Warnings

DO NOT increase potassium intake if you have:

• Chronic kidney disease stages 2-5: Strictly avoid or limit high-potassium foods 1
• Medications: ACE inhibitors, angiotensin receptor blockers, or potassium-sparing diuretics (spironolactone, amiloride, triamterene) increase hyperkalemia risk 1, 5
• Severe hyperkalemia can cause life-threatening cardiac arrhythmias, cardiac arrest, or respiratory muscle paralysis 1

Key Implementation Tips

• Whole foods are superior to supplements: Dietary potassium from fruits and vegetables provides additional beneficial nutrients and is better tolerated 1, 2
• Spread intake throughout the day: Multiple servings across meals maintain steady potassium levels 5
• Minimize added salt on potatoes: While potatoes are the highest dietary source, limit salt addition 3
• Consider potassium-enriched salt substitutes (75% sodium chloride, 25% potassium chloride) if you have normal kidney function 5
• Foods with >200-250 mg or >6% Daily Value are considered high-potassium; those with <100 mg or <3% Daily Value are low-potassium 1