Question 1

How much potassium do I need per day?

Accepted Answer

Adults need 2,600-3,400mg of potassium daily (2,600mg for women, 3,400mg for men). Most Americans only get about 2,500mg. Potassium deficiency can cause fatigue, muscle cramps, and heart rhythm issues.

Question 2

What foods are highest in potassium?

Accepted Answer

Top potassium sources include: beet greens (909mg per 100g cooked), white beans (561mg), baked potato (535mg), avocado (485mg), spinach (466mg cooked), salmon (414mg), and bananas (358mg). Cooking methods affect potassium content.

Question 3

Does potassium lower blood pressure?

Accepted Answer

Yes, potassium helps lower blood pressure by balancing sodium's effects and relaxing blood vessel walls. The DASH diet, which emphasizes high-potassium foods, can lower systolic blood pressure by 8-14 points.

Question 4

Can I get too much potassium?

Accepted Answer

Most people can't get too much potassium from food alone. However, people with kidney disease or those taking certain medications should monitor intake. Supplements can cause dangerously high levels. Consult your doctor if concerned.

Question 5

Are bananas the best source of potassium?

Accepted Answer

Bananas are a good source (358mg per 100g), but not the highest. Beet greens, white beans, potatoes, avocados, and spinach all contain more potassium. Bananas are just the most well-known source.

#	Food	Potassium	Calories	Protein	Carbs
1	PistachiosBest	1025mg	560 cal	20.2g	27.2g
2	Potato	926mg	76 cal	4.3g	36.6g
3	Flax Seeds	793mg	545 cal	18g	34.4g
4	Raisins	744mg	299 cal	3.3g	79.3g
5	Trail Mix	685mg	462 cal	13.8g	44.9g
6	Hazelnuts	680mg	628 cal	15g	16.7g
7	Sunflower Seeds	657mg	609 cal	18.9g	24.5g
8	Peanuts	636mg	588 cal	23.2g	26.5g
9	Mixed Nuts	601mg	610 cal	19.6g	20.9g
10	French Fries	538mg	290 cal	3.3g	39.5g
11	Orange Juice	496mg	45 cal	1.7g	25.8g
12	Avocado	485mg	160 cal	2g	8.5g
13	Guacamole	472mg	155 cal	1.9g	8.4g
14	Sweet Potato	438mg	90 cal	2g	23.6g
15	Plantain	408mg	130 cal	1.2g	29.2g
16	Garlic	401mg	143 cal	6.4g	33.1g
17	Macadamia Nuts	373mg	712 cal	7.8g	24.1g
18	Pork Chop	366mg	138 cal	22.8g	-0.6g
19	Salmon	363mg	208 cal	25.4g	0g
20	Nachos	362mg	350 cal	4.3g	34.9g

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