nutrient

Potassium

An essential electrolyte concentrated inside cells, supporting membrane gradients, nerve transmission and muscle contraction.

Potassium balance is regulated mainly by the kidneys and is closely related to sodium balance. Food intake and supplement exposure have different safety contexts.

What it does

The potassium gradient across cell membranes supports nerve transmission, muscle contraction and normal cell volume. The sodium-potassium ATPase helps maintain that gradient.

Where it comes from

Potassium is naturally present in vegetables, fruits, legumes, dairy, fish and meat. Kidney function and medicines can change how safely potassium is retained or excreted.

Food sources

Per 100 g

Food amounts and reference percentages, both per 100 g
Food	Per 100 g	Daily reference
Lentils	949 mg	27.11%
Ground flaxseed	793 mg	22.66%
Almonds	733 mg	20.94%
Pumpkin seeds	691 mg	19.74%
Almonds, dry-roasted and salted	684 mg	19.54%

Show 46 more foods

Food amounts and reference percentages, both per 100 g
Food	Per 100 g	Daily reference
Chia seeds, dry	642 mg	18.34%
Peanuts, raw	636 mg	18.17%
Spinach	582 mg	16.63%
Hass avocado, raw	576 mg	16.46%
Spinach, raw (SR Legacy 2018)	558 mg	15.94%
Orange sweet potato, peeled and raw	486 mg	13.89%
Rainbow trout, wild, raw (SR Legacy 2018)	481 mg	13.74%
Pie pumpkin, raw	472 mg	13.49%
Russet potato, raw	450 mg	12.86%
English walnuts, raw	424 mg	12.11%
Atlantic sardines, canned in oil (SR Legacy 2018)	397 mg	11.34%
Atlantic salmon, farmed, cooked (SR Legacy 2018)	384 mg	10.97%
Atlantic salmon, farmed, raw	378 mg	10.8%
Lentils, cooked and salted (SR Legacy 2018)	369 mg	10.54%
Atlantic salmon, farmed, raw (SR Legacy 2018)	363 mg	10.37%
Roasted beef tenderloin	352 mg	10.06%
Rolled oats	350 mg	10%
Braised chicken breast	343 mg	9.8%
Salmon	330 mg	9.43%
Chicken breast, raw	330 mg	9.43%
Banana, ripe, raw	326 mg	9.31%
Anchovies, canned in olive oil, drained	298 mg	8.51%
Hummus, commercial	289 mg	8.26%
Beef ribeye, raw	288 mg	8.23%
Ground beef, 90% lean and 10% fat	281 mg	8.03%
Mature carrots, raw	280 mg	8%
Grape tomatoes, raw	260 mg	7.43%
Brown rice, long-grain, raw	250 mg	7.14%
Braised chicken drumstick	239 mg	6.83%
Carrots, frozen and unprepared	210 mg	6%
Orange bell pepper, raw	201 mg	5.74%
Canned diced tomatoes	198 mg	5.66%
Light tuna, canned in water, drained	176 mg	5.03%
Navel orange, raw	166 mg	4.74%
Plain whole-milk yogurt	164 mg	4.69%
Strawberries, raw	161 mg	4.6%
Low-fat milk, 1% and fortified	159 mg	4.54%
Soy milk, unsweetened and shelf-stable	158 mg	4.51%
Oat milk, unsweetened and refrigerated	148 mg	4.23%
Greek yogurt, plain nonfat	141 mg	4.03%
Chickpeas, canned and rinsed	137 mg	3.91%
Cottage cheese, 2% fat	120 mg	3.43%
Whole egg, raw, frozen and pasteurized	117 mg	3.34%
Red Delicious apple, raw	95.3 mg	2.72%
Blueberries, raw	85.6 mg	2.45%
White rice, long-grain, raw	82.3 mg	2.35%

Compared with EFSA’s adult reference of 3500 mg/day.

About these amounts

These values describe the named food and preparation. A 100 g comparison is not a suggested serving. Small amounts are rounded for display; an unreported amount is not zero.

Healthy European adults. Adequate intake: 3500 mg/day. These are population references, not individual targets.

Portions recorded by the source

Almonds, dry-roasted and salted: 1 cup (135 g) — 923.4 mg, 26.38% of the daily reference.
Roasted beef tenderloin: 1 roast (462 g) — 1,626.24 mg, 46.46% of the daily reference.
Braised chicken breast: 1 piece (174 g) — 596.82 mg, 17.05% of the daily reference.
Hummus, commercial: 2 tablespoon (33.9 g) — 97.97 mg, 2.8% of the daily reference.
Braised chicken drumstick: 1 drumstick (104 g) — 248.56 mg, 7.1% of the daily reference.
Canned diced tomatoes: 1 cup (245 g) — 485.1 mg, 13.86% of the daily reference.
Light tuna, canned in water, drained: 1 can (142 g) — 249.92 mg, 7.14% of the daily reference.
Low-fat milk, 1% and fortified: 1 cup (246 g) — 391.14 mg, 11.18% of the daily reference.
Greek yogurt, plain nonfat: 1 container (156 g) — 219.96 mg, 6.28% of the daily reference.
Cottage cheese, 2% fat: 1 cup (220 g) — 264 mg, 7.54% of the daily reference.

The source records and EFSA guidance are linked in References below.

Worth knowing

Most potassium is inside cells. Potassium helps maintain the electrical difference across cell membranes that nerves and muscles use. Blood contains only a small fraction of the body’s potassium.

A closer look

Kidneys set the balance

The kidneys adjust potassium excretion and hormones shift potassium between fluid compartments. Kidney function and medicines can therefore change the safety context of a concentrated potassium product.

References

Source-checked local draft.
Human editorial review pending.