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Research shows less than 2% of Americans get their daily recommended amount of potassium.
National Institute of Health Office of Dietary Supplements. Potassium.
U.S. Food and Drug Administration. Key nutrients and your family's health.
U.S. Department of Agriculture. Bananas, raw.
Dietary Guidelines for Americans. Food sources of potassium.
U.S. Department of Agriculture. Sweet potato, cooked, baked in skin, flesh, without salt.
U.S. Department of Agriculture. Potatoes, baked, flesh and skin, without salt.
U.S. Department of Agriculture. Squash, winter, butternut, cooked, baked, with salt.
U.S. Department of Agriculture. Watermelon: raw.
U.S. Department of Agriculture. Beets, cooked, boiled, drained.
U.S. Department of Agriculture. Pomegranates, raw.
Buenavista DP, Dinopol NMA, Mollee E, McDonald M. From poison to food: On the molecular identity and indigenous peoples'' utilisation of poisonous "Lab-o" (Wild yam, dioscoreaceae) in Bukidnon, Philippines. Yildiz F, ed. Cogent Food & Agriculture. 2021;7(1):1870306. doi:10.1080/23311932.2020.1870306
U.S. Department of Agriculture. Apricots, dried, sulfured, uncooked.
U.S. Department of Agriculture. Raisins, seeded.
U.S. Department of Agriculture. Nuts, coconut water (liquid from coconuts).
Nutritionfacts . 98% of american diets potassium-deficient.
American Kidney Fund. High potassium (hyperkalemia): Causes, prevention and treatment.
American Heart Association. Hyperkalemia (high potassium).
Ariane Lang, RD, MBA, is a freelance health and nutrition writer based in San José, Costa Rica. She holds a bachelor''s degree in nutrition & dietetics and a master''s degree in business administration. She''s spent most of her career educating her patients and clients on leading a balanced lifestyle. Check out her social media on LinkedIn and Twitter to connect.
Maya Feller of Brooklyn-based Maya Feller Nutrition is a registered dietitian nutritionist and nationally recognized nutrition expert. Her practice provides medical nutrition therapy for the management and risk reduction of noncommunicable diseases. She believes in providing nutrition education with an anti-bias, patient-centered, culturally sensitive approach. Maya is dedicated to helping the public make informed food choices.
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Adda Bjarnadottir is a registered nutritionist in Iceland with a BSc and a master’s degree in human nutrition. She started out as a writer for Authority Nutrition in 2015 and transitioned over to Healthline in 2017. She now manages writer communications, topic selection, and medical review of all nutrition content.
Alina Petre is a registered dietitian specializing in sport nutrition and plant-based diets. She completed her nutrition undergrad studies in Canada, received her master''s degree in the United Kingdom, and currently calls the Netherlands home. In her free time, Alina loves exploring new corners of the world, especially if they include a good wave to surf or a local meal to bite into. To read more of her work or to connect, check out her website or connect with her on or LinkedIn.
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Potassium is a vital mineral and electrolyte that your body needs to maintain normal blood pressure, transport nutrients into your cells, and support healthy nerve and muscle function (1).
It''s considered an essential nutrient because your body can''t produce it. Therefore, you must get potassium from foods to meet your recommended daily needs, also known as the Daily Value (DV) (2).
However, most people don''t get enough potassium through their diets. It''s estimated that less than 0.015% of American adults meet their daily potassium needs (3).
Since a medium banana contains around 9% of the DV for this mineral, most people consider it the go-to food to increase their potassium intake. However, bananas are not the only good source of potassium (4).
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