Food sources ranked by amounts of potassium and energy per standard food portions and per 100 grams of foods. The publication 20152020 dietary guidelines for americans cdc pdf pdf 10 mb external recommends that americans eat more foods that are good sources of potassium, including vegetables, fruits, seafood, and dairy. Many more unusual and tropical fruits are also rich in potassium, such as mango, papaya, kiwi and melon. Department of agricultures usda national nutrient database nutrient list for potassium listed by food or by potassium content, usda. Among children in the united states, milk, fruit juice, potatoes, and fruit are the top sources. Breakfast cereals containing lots of dried fruit, nuts or. Have at least 5 serves of breads and cereals per day. If you are on blood pressure medication and your doctor tells you to eat potassium foods, a good rule of thumb to follow is to eat about 20 extra potassium points per day.
Other pulses and beans are also good sources of potassium. The pdf report includes analyses that were originally published online as references for the 2010 dietary guidelines for americans advisory committee. Studies on dietary patterns in association with potassium intake will be useful to provide dietary advice to increase potassium intake. Heres how potassium contributes to good health, and how to get the potassium you need. Review medlineplus resources, including current research related to potassium. Dietary intake and sources of potassium in a crosssectional. Potassium and the diet csu extension colorado state university.
Processing greatly reduces the amount of dietary potassium. It is estimated that the body absorbs about 85%90% of dietary potassium 1,2. To find out about the sources of potassium, read on. Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. The potato is the highest source of potassium of all foods. Potassium is a very important mineral for the human body.
A days worth of potassium is in 5 plantains or 11 bananas. Food sources of dietary potassium in the adult japanese population. The usda lists tomato paste, orange juice, beet greens, white beans, potatoes, plantains, bananas, apricots, and many other dietary sources of potassium, ranked in descending order according to potassium content. Electrolytes and water nutrient function alife stage group ai ul selected food sources adverse effects of excessive consumption special considerations gd infants 06 mo.
It is estimated that the body absorbs about 85%90% of dietary potassium 1, 2. Protein foods which contain high levels of potassium include. Potassium comes largely from fruits and vegetables table 1. There are many foods besides fruits and vegetables that are sources of potassium. Food standard portion size calories in standard portion a potassium in standard portion mg a calories per 100 grams a potassium per 100 grams mg a. In 20092010, the average dietary potassium intake of the u. List of foods high in potassium potassium can be found in all kinds.
Some of the best sources of potassium are dark leafy greens such as spinach, which when cooked has more than 800 mg of potassium per cup. Cooked 12 c 3 halfnhalf 2 tbs 1 green, raw 5 3 sour commercial 14 c 1 peas, green, cooked 12 c 4 ice cream 12 c 3 pepper, green, raw 1 shell 5 ice milk 12 c6. The committee also applies recommendations from the guiding principles report for establishing a new category of dris based on chronic. However, because of consumption patterns, the top potassium sources for americans are milk, coffee, chicken and beef dishes, orange and grapefruit juice, and potatoes. Nutritional goals for agesex groups based on dietary reference intakes and dietary guidelines recommendations. A normal amount of potassium in a typical diet of a healthy american is about 3500 to 4500 milligrams per day. What kinds of potassium dietary supplements are available. More than 40% of the sodium we eat each day comes from only 10 types of food.
Lowering your potassium levels the renal association. For a long time, potassium wasnt listed on the nutrition facts food labels of packaged food items. Potassium fact sheet for consumers office of dietary supplements. Potassium is a mineral found naturally in many foods. Apr 20, 2018 many more unusual and tropical fruits are also rich in potassium, such as mango, papaya, kiwi and melon. A diet rich in potassium helps to offset some of sodiums harmful effects on blood. A diet rich in potassium is important to reduce the risk of cardiovascular disease. A high potassium intake has also been linked to a reduced risk of death due to cardiovascular disease. Beans and lentils are better sources of potassium than meat, poultry and fish. Other key sources, according to data from the us national health and nutrition examination survey nhanes, include milk, coffee, chicken and beef dishes and orangegrapefruit juices 2, 6.
Potassium food and nutrition information center nal usda. Read about the function, sources, and intake recommendations for potassium. But in may 2016, the nutrition facts rules were changed, and potassium will now be listed. What is a normal amount of potassium intake per day for the average healthy individual. Beans and lentils are both good sources of potassium. Mar 05, 2019 common form is potassium chloride, but other forms used in supplements are potassium citrate, potassium phosphate, potassium aspartate, potassium bicarbonate, and potassium gluconate.
Jan 03, 2020 potassium is a mineral that your body needs to work properly. These foods are also good sources of highquality protein. Some fruits and vegetables can also add a lot of potassium to your diet. Top food sources of dietary components egrpdccpsncinih. If you need to boost the amount of potassium in your diet, make healthy food choices by picking items below to add to your menu. All meats red meat and chicken and fish, such as salmon, cod, flounder, and sardines, are good sources of potassium. If your potassium level is low, choose these foods more often. Limiting the amount of potassium in your diet is one way to help reduce the amount of potassium. However, because of consumption patterns, the top potassium sources for americans are milk, coffee, chicken and beef dishes, orange and grapefruit juice, and potatoes table 2.
Potassium and health advances in nutrition oxford academic. You may not need to limit all high potassium foods but you will probably need to. Pdf urinary sodium and potassium excretion and dietary. Our need for potassium is even higher with certain medicines such as diuretics and with higher intake of salt sodium in our diets. Potassium comes largely from fruits and vegetables. The foods richest in potassium are fruits, vegetables, dry beans, dairy, and fish to make counting potassium easier, potassium mg have been converted to potassium points ie. A lowerthanrecommended potassium intake is a wellestablished risk factor for increased blood pressure. Milk, coffee, tea, other nonalcoholic beverages, and potatoes are the top sources of potassium in the diets of u.
The dietary guidelines for americans assert, dietary potassium can lower blood pressure by blunting the adverse effects of sodium on blood pressure. It is used in your body to make the heart beat, to build protein and muscle, to make energy from food and to help kidneys work. May be reproduced in its entirety provided source is acknowledged. These foods include baked potatoes with the flesh and skin, plain yogurt, salmon, and bananas. Meat, fish, poultry and eggs are moderate to high sources of potassium. Our need for potassium is even higher with certain medicines such as diuretics. Sources of potassium potassium imbalance in the body can give rise to a number of health problems such as muscle weakness, fatigue, mood changes, hypertension and irregular heartbeats. White beans are one of the best, containing 829 mg of potassium in one cup 179 grams, or 18% of the rdi 3. Pdf food sources of dietary potassium in the adult. Potassium food sources, benefits, deficiencies, and more.
Dietary sources and correlates of sodium and potassium intakes in the french general population article pdf available in european journal of clinical nutrition 6310. Dried apricots are an excellent source of potassium. Potassium is a mineral that is found in most fruits and vegetables. Research has not shown that any form of potassium is better than the others. Among children in the united states, milk, fruit juice, potatoes, and fruit are the top sources 15. Potassium fact sheet for consumers office of dietary. Too much or too little potassium can cause your heart to beat too fast, too slow, or to stop beating. The supplement facts panel on a dietary supplement label declares the amount of elemental potassium in the product, not the weight of the entire potassiumcontaining compound.
Ask your dietitian how many servings of potassium foods you should have. Pdf dietary sources and correlates of sodium and potassium. A potassium restricted diet is typically about 2000 milligrams per day. These foods are also good sources of highquality protein, which you need for normal body functions. The form of the potassium does not affect its absorption and about 90 per cent of ingested potassium is absorbed, irrespective of the amount consumed. Therefore, it is but easy to consume the required amount of the mineral by including some of these food items in your diet, according to your requirements. Office of dietary supplements health professional fact sheet on potassium for more information on food sources of potassium. Many people are surprised to learn which foods are on the list because the foods do not always taste salty. Food standard portion size calories in standard portion a potassium in. Based on 24h dietary recall, median potassium intake for men was 2924. In fact, one study reported that potatoes are the best dietary source of potassium, calculating that a small baked potato provides 738 mg of potassium, or nearly 16% of the ai 1, 19.
You may have been advised to eat foods with more potassium. Pdf10 mb recommends that americans eat more foods that are good sources of potassium, including vegetables, fruits, seafood, and dairy. Dietary reference intakes for sodium and potassium the. Choose lower phosphate options 1 point or less per serve. If your kidneys are not working properly, potassium can build up in your blood.
Apr 28, 2007 potassium is derived from the diet and the reference nutrient intake is 90mmol per day. It also helps move nutrients into cells and waste products out of cells. However, low dietary potassium intakes have been observed in the west and it is estimated that most women. A deficiency in potassium causes fatigue, irritability, and hypertension high blood pressure. Potassium and the dietary guidelines food and health. This in turn can reduce your risk of heart disease, stroke, and other dangers associated with high blood pressure. In dietary supplements, potassium is often present as potassium chloride, but many other formsincluding potassium citrate, phosphate, aspartate, bicarbonate, and gluconateare also used. Although the japanese diet is associated with higher sodium intake and lower potassium intake, few studies have examined the source foods quantitatively. Your phosphate allowance is approximately 32 mmols per day. Most dietary supplements provide only small amounts of potassium, no more than 99 mg.
Many fresh fruits and vegetables are rich in potassium. Chips, popcorn, pretzels, snack mixes, and crackers. Follow the guidelines for protein needed in your diet. The international study of macromicronutrients and blood pressure intermap article pdf available in nutrients 123. Intake of males overall was higher higher potassium density th f l of males. Data collection included 24h urines n 338 and a 24h diet recall subsample n 142. Experts suggest 4,700 milligrams of dietary potassium a day for adults as part of a balanced diet. Potassium and your kidney diet alberta health services. Food sources of dietary potassium in the adult japanese. Examining the top sources of dietary constituents that should be reduced is especially helpful for identifying targets for changes in the marketplace and food environment. Potassium and your kidney diet developed by registered dietitians nutrition services 607805nfs your kidneys remove extra potassium from your body. The foods richest in potassium are fruits, vegetables, dry beans, dairy, and fish.
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