Potassium
Last Updated on Sunday, 28 February 2010 20:54
Potassium is an electrolyte mineral, meaning it conducts electricity when dissolved in water. Potassium helps to regulate muscle contraction and muscle building as well as nerve transmission. It also helps to keep the acid-base (pH) levels in balance.
Potassium is found in a wide variety of foods, so there is seldom a potassium deficiency.
Recommended Intake
The Food & Nutrition Board at the Institute of the National Academies established recommended dietary allowances for phosphorus for children and adults. They are listed below in milligrams per day.
| Males | Females(mg/day) | Pregnant(mg/day) | Lactating(mg/day) |
0-6 months | 400 | 400 | N/A | N/A |
7-12 months | 700 | 700 | N/A | N/A |
1-3 years | 3,500 | 3,500 | N/A | N/A |
4-8 years | 3,800 | 3,800 | N/A | N/A |
9-13 years | 4,500 | 4,500 | N/A | N/A |
14-18 years | 4,500 | 4,500 | 4,700 | 5,100 |
19-30 years | 4,700 | 4,700 | 4,700 | 5,100 |
31-50 | 4,700 | 4,700 | 4,700 | 5,100 |
51+ years | 4,700 | 4,700 | 4,700 | 5,100 |
Sources of Potassium
Food | Potassium (mg) | Percent Daily Value* |
Sweet potato, baked 1 potato (146 g) | 694 | 20 |
Beet greens, cooked, 1/2 cup | 655 | 19 |
Potato, baked, flesh, 1 potato (156 g ) | 610 | 17 |
White beans, canned, 1/2 cup | 595 | 17 |
Yogurt, plain, non-fat, 8-oz container | 579 | 17 |
Clams, canned, 3 oz | 534 | 15 |
Yogurt, plain, low-fat, 8-oz container | 531 | 15 |
Prune juice, 3/4 cup | 530 | 15 |
Carrot juice, 3/4 cup | 517 | 14 |
Halibut, cooked, 3 oz | 490 | 14 |
Soybeans, green, cooked, 1/2 cup | 485 | 14 |
Tuna, yellowfin, cooked, 3 oz | 484 | 14 |
Lima beans, cooked, 1/2 cup | 484 | 14 |
Winter squash, cooked, 1/2 cup | 448 | 13 |
Soybeans, mature, cooked, 1/2 cup | 443 | 13 |
Rockfish, Pacific, cooked, 3 oz | 442 | 13 |
Cod, Pacific, cooked, 3 oz | 439 | 13 |
Banana, 1 medium | 422 | 12 |
Spinach, cooked, 1/2 cup | 419 | 12 |
Tomato juice, 3/4 cup | 417 | 12 |
Tomato sauce, 1/2 cup | 405 | 12 |
*Daily Values were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents among products within the context of a total daily diet. The Daily Value for potassium is 3,500 milligrams for adults and children aged 4 and older. Foods providing 20 percent of more of the Daily Value are considered to be high sources of a nutrient, but foods providing lower percentages of the Daily Value also contribute to a healthful diet.
