Deficiency Symptoms


  • Muscular weakness

  • Paralysis

  • Confusion


Toxicity Symptoms


  • Muscular weakness

  • Vomiting

  • Cardiac arrest


Notes


  • Most Americans do not meet the recommended amount of potassium due to low fruit and vegetable intake

  • Deficiency can occur due to excessive losses from diuretics, excessive vomiting and diarrhea and steroid use 

  • Excess potassium from food sources is not likely to cause problems in healthy individuals but excess potassium can be dangerous for people with kidney disease


Links


Check out these potassium related videos from Dr. Greger:


How Much Potassium Do I Need?


  • AI for Adults is 4700 mg/d

  • Upper Limit- not determined


​Adequate Intake (AI) is developed when there is not enough scientific data to develop a Recommended Dietary Allowance (RDA)


Why Do I Need Potassium?


  • Potassium is an important component of every cell in the body and plays a critical role in maintaining fluid and electrolyte balance

  • Potassium is a cofactor for many enzymes

  • Potassium assists in nerve impulse transmission and muscle contractions


Plant-Based Sources


  • Fruits, vegetables and legumes are the best sources of potassium


Food

Potassium Content (mg)

Banana, medium

422

Mango

564

Papaya, small

286

Orange

232

Dates, medjool (1)

167

Prune juice, 1 cup

707

Avocado, California,  1/4

173

Kale, raw, 1 cup

329

Spinach, raw, 1 cup

167

Tomato sauce, 1/2 cup

406

Black beans, cooked, 1 cup

611


Potassium

​References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.

Kristen Zaier, ​​Plant-Based RD