Potassium Benefits

Potassium helps regulate blood pressure and maintain normal heart and artery function. It also reduces the risk of stroke.

RealAge Recommendation www.realage.com


We currently recommend getting at least 3,000 milligrams (mg) of potassium per day from food, but we’re reviewing the latest science and expect our recommendation to increase -- so watch this space! The government now advises 4,700 mg per day.

That said, don’t take a potassium supplement unless directed by your physician, because too much of this mineral can be toxic. Some multivitamins contain potassium, but only in small amounts, so don’t panic if yours is one of them -- just make sure it’s less than 100 mg.


Good Sources
Potato, baked, with skin (1 medium)
1,082 mg
Sweet potato, baked, with skin (1 medium)
694 mg
White beans, canned (1/2 cup)
595 mg
Yogurt, low fat (8 ounces)
531 mg
Beets, cooked (1 cup)
519 mg
Halibut, cooked (3 ounces)
490 mg
Banana (1 medium)
422 mg
Kidney beans, canned (1/2 cup)
328 mg
Raisins (1.5-ounce box)
322 mg
Salmon, cooked (3 ounces)
319 mg
Blackberries (1 cup)
233 mg