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What Does Your RDI Look Like: Potassium

I'm sure when you hear the word potassium, you automatically think of bananas. While it's true that they're great sources of this valuable mineral, many other foods contain potassium too.

Before I get into that you should know how much you need everyday and why you need it. The RDI of potassium is 4,200 mg. Potassium is necessary for maintaining blood pressure, proper nerve, kidney, and heart functions, muscle contractions, and also digestion. Not getting enough could cause muscle cramps.

Humans should have no problem getting enough potassium in their diets because it's found in so many whole foods. Want to know what are great sources? Then

Food Serving Size Amount of Potassium (in mg)
Banana 1 medium 422
Baked sweet potato 1 medium 655
Steamed beet greens 1/2 cup 655
Baked potato 1 medium 610
Halibut 3 oz. 490
Lima beans 1/2 cup 484
Skim milk 1 cup 382
Yogurt 6 oz. 399
Cantaloupe 1/4 medium 368
Orange juice 3/4 cup 355
Steamed swiss chard 1 cup. 961
Molasses 2 tsp 340
Steamed broccoli 1 cup 505
Boiled beets 1 cup 518
Avocado 1 cup 874
Lentils 1/2 cup 365
Brussels sprouts 1 cup 495
Carrots 1 cup 394
Winter squash 1 cup 896
Steamed spinach 1 cup 839

As you can see you have plenty of choices when it comes finding sources for potassium. Which one is your fave?


Join The Conversation
lovelily lovelily 8 years
Thanks FitSugar! I never knew I needed that much K in a day...
lindholmka lindholmka 9 years
mmmmm Avocado!!
insanitypepper insanitypepper 9 years
Bring on the chard!
Spectra Spectra 9 years
Every day, I eat a cup of spinach, a yogurt, broccoli, carrots, and sometimes cantaloupe. I doubt I'm short on potassium, but I think it's kind of funny that people think bananas are such a super source of potassium when they really don't have all THAT much. You can get more by eating spinach or Swiss chard.
aimeeb aimeeb 9 years
nancita nancita 9 years
Another excuse to indulge in avocados...yay!
emalove emalove 9 years
Wow, I eat A LOT of these foods on a regular basis. Who knew?! My favorites from this list are bananas, sweet potatoes, avocadoes, and yogurt. But I also love squash, lentils, halibut, cantaloupe, skim milk, and spinach.
HappyKate HappyKate 9 years
yummmmm potassium :}
bigsee bigsee 9 years
my fave is coconut water...i usually drink o.n.e. after i work out (replaces electrolytes...and is really tropical...which is nice because it's still snowing here in idaho). it has something like 670 mg per single-serving carton. yum. :)
Dana18 Dana18 9 years
who knew you needs 4'700 mg a day. Thank goodness there are so many food that have it.
uptown_girl uptown_girl 9 years
My favorites are sweet potatoes, bananas, & broccoli, in that order!
nowari_101 nowari_101 9 years
i proly need to save this chart lol
nowari_101 nowari_101 9 years
i have low potassium
marcella marcella 9 years
Wow, so many foods I like contain a lot of potassium! I love bananas, sweet potatoes, yogurt, cantaloupe, orange juice, broccoli, avocado, lentils, brussels sprouts, carrots, winter squash, and spinach! I should be all set with my potassium levels!
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