Most Americans Aren’t Getting Enough of this Vital Nutrient

How To Get Enough Healthy Potassium In Your Diet

Potassium is crucial for good health.  As WebMD notes:

Potassium is a mineral that’s crucial for life. Potassium is necessary for the heart, kidneys, and other organs to work normally.


Low potassium is associated with a risk of high blood pressure, heart disease, stroke, arthritis, cancer, digestive disorders, and infertility.

In addition, inadequate potassium intake makes us more susceptible to damage from radioactive cesium from Fukushima or other sources.

And many of us are overweight … because we’re not consuming enough vitamins and minerals in our diet.

But most Americans get too little of this vital mineral. The U.S. Centers for Disease Control, Division for Heart Disease and Stroke Prevention, notes:

Regardless of recommendations or sociodemographic or health characteristics, the vast majority of US adults consume too much sodium and too little potassium.

How much potassium do our bodies need every day?

Here are the recommended daily amounts:

[ws_table id=”4″]

But it’s hard to get a sense of what those numbers mean … unless you can see the nutrient content of common foods.

So we’ve compiled a table showing the potassium content of various foods:

[ws_table id=”3″]

Stock up on the above high-potassium foods, and aim for 100% of your recommended daily value for potassium … you’ll be healthier for it.

Note: Too much salt depletes potassium. So be moderate with your salt intake.

Postscript: A quick way to find out the nutrient content of any food is to Google it. For example, to find out how much potassium an egg has, you can Google “how much potassium egg“. Google will give you menu choices for different preparations (boiled, fried, raw, etc.) and different portion sizes.

This entry was posted in Uncategorized. Bookmark the permalink.
  • Randy Hitt

    Coconut water has 4x more potassium than a banana

    • Boodiba

      I clicked just to see if anyone would mention coconut water.

    • Kenric L. Ashe

      600mg per cup is indeed very good at 13% daily AI and it’s easy enough to drink more, BUT try to find one that’s low-sodium, otherwise you’re cancelling out some of the benefits.

  • Tonto

    Not mentioned in the article, beet-greens are the best source of potassium. When beet-greens are not in season, radishes are a decent source of potassium, easy to come by in every supermarket, and a heralded source of other life-extending health virtue.

    However from my experience, most people do not know how to eat radishes. Radishes are not to be eaten like apples.

    Radishes should be sliced very thin, and then diced. They then can be consumed raw on all kinds of sandwiches or cooked into just about any meal or soup. The mild pepper taste of radishes becomes a welcome addition to all sorts of cooking, and for added zest to sauces and stir fry. Really good eggrolls are made with Daikon Radishes.

    Everyone reading here is not just a genius, they’re also in the prime of their life, I can only assume.

    Still, for the few increasingly decrepit, old farts (like myself) who might stray here, radishes help with the two big P’s that towards the long end of this journey begin to determine human health, e.g.; both how well you poop and how well you piss eventually become very important. Radishes will make you both poop and piss with life-sustaining vitality.

    Add radishes to your diet, and you’ll feel years healthier.

    At 64 I’m healthier than 95% percent of American males age thirty-five, and healthier than 85% of the males in this country age 25. I swim a mile five days a week. By the clock on the wall of the pool I time myself at right around 33 minutes every time. That’s still faster than 99% of the population will ever be able to swim a mile.

    At the end of the game, which comes up sooner rather than later for a lot of unhealthy and unfit people, it’s not about the money, the degree, the job, the house, the membership at the country club, or about any of the toys. At the end of the game, it is all about your health and your fitness.

    Without your health and fitness, you’re just a worthless old wuss. And the sad thing about it is, you will know it too. Most people my age feel they have one foot in the grave.

    You know what I feel like? I feel like I could still kick your ass! LoL

  • jim55

    Seriously…LOW-fat Yogurt. Avacados are high in fat…do they have LOW-fat Avacados?

  • jadan

    4700mg of potassium is a bunch ! That’s 5 potatoes with skins, every damn day! I went out and bought a supplement. And I’m going to get some coconut water, too. It is a bore to monitor nutrition. It should be an autonomic function, like breathing. Cravings would be delivered automatically from the lizard brain and we would simply indulge them and thus achieve optimal nutrition…in an ideal world. Trust in the way of the inner lizard.

    • gozounlimited

      Just when you think you have it all together….. THEY come for you!….

      • gozounlimited

        More bad news for your health…..105 Scientists Slam GMO-Rat-Study Retraction…

        What kind of hornet’s nest was opened up for the GM industry in view of the retraction of the two year “Long term toxicity of a Roundup herbicide and a Roundup-tolerant genetically modified maize”, by G E Séralini et al, published in Food and Chemical Toxicology 2012, 50(11), 4221-31?

        According to the article published December 5, 2013 in the Ecologist,

        This arbitrary, groundless retraction of a published, thoroughly peer-reviewed paper is without precedent in the history of scientific publishing, and raises grave concerns over the integrity and impartiality of science. read more:

  • the_pop

    If the salt-to-potassium ratio is a concern, then you’d want to stick to UNSALTED pistachios. I doubt those are popular.

  • Moe Badderman

    FDA limits supplements to 100mg potassium – their stated reason for this ridiculous restriction is to protect the small fraction of US population who take medication with which potassium interferes, and are too stupid to read the warning label.

  • Kenric L. Ashe

    I’ve also always wondered why bananas are the most often cited when they are nearly half way down that list. You’d have to eat 21 bananas daily! Haha well there’s that balanced diet idea although even then it seems like a hell of a lot of food to eat every day. OTOH 4,700kg is only the Adequate Intake. It’s a mystery to me why there’s not enough scientific evidence to support an RDI for such an important nutrient.