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Potassium: which foods should you choose to meet your needs?

Are you wondering which foods contain potassium and what are the best sources to meet your needs?

Depending on your age, physical activity level, or health status, certain foods rich in this mineral may be more beneficial than others.

This guide will help you choose the most suitable sources for your profile, whether you are an athlete or not.

Why is potassium essential for health?

Role of potassium in the body

A key player in fluid balance

Potassium helps maintain the distribution of fluids inside and outside cells. This balance is essential for proper cell function and numerous physiological processes.

An ally for cardiovascular health

Potassium promotes the elimination of sodium (salt) in urine. This is why an increase in its intake is associated with a decrease in blood pressure in adults, particularly in people with hypertension, as well as a lower risk of stroke and cardiovascular diseases according to the WHO.

Support for muscle and nerve function

Potassium also participates in the transmission of nerve impulses and the mechanisms that allow your muscles to contract and relax. It also plays a role in the electrical activity of the heart, essential for maintaining a normal heart rhythm.

Recommended intake

The amount of potassium you need daily depends on your age and physiological situation.

The European Food Safety Authority (EFSA) recommends an adequate intake of 3,500 mg per day for adults, both men and women, including during pregnancy.

For other profiles:

Profile

Recommended intake mg/day

Infants (7 to 11 months)

750

Children (1 to 3 years)

800

Children (4 to 6 years)

1100

Children(7 to 10 years)

1800

Adolescents (11 to 14 years)

2700

Adolescents (15 to 17 years)

3500

Lactating women

4000


Potassium: which foods are the richest?

The values below are from the ANSES Ciqual table and correspond to averages per 100 g.

Fruits rich in potassium

Avocado (≈ 430 mg) is among the richest fruits, followed by guava (≈ 417 mg), cantaloupe (≈ 380 mg), cherry tomato (≈ 330 mg), and banana (≈ 320 mg).

Other fruits such as kiwi, mango, orange, peach, or grapes also contribute to intake, but more moderately.

Vegetables rich in potassium

In this category, the most concentrated sources are: spinach, potatoes, and sweet potatoes.

Next come beets, broccoli, artichokes, Swiss chard, or Brussels sprouts.

Legumes (lentils, chickpeas, white beans) are particularly interesting because they combine potassium, fiber, and plant proteins.

Foods of animal origin

Foods of animal origin provide potassium in moderate but regular amounts:

  • Fish: salmon, sardines, mackerel, herring
  • Meats: chicken, turkey, beef, veal
  • Dairy products: milk, plain yogurt, cottage cheese

Dried fruits, seeds, and nuts

Dried fruits are very concentrated sources of potassium due to water loss

  • dried apricots (≈ 1,400 mg)
  • raisins (≈ 960 mg)
  • dried bananas (≈ 1,490 mg)
  • prunes (≈ 610 mg)
  • dates (≈ 696 mg)

Nuts and seeds stand out with significant amounts. Pistachios are among the richest, followed by almonds, pumpkin seeds, sunflower seeds, hazelnuts, and cashews.

Summary table

Food Category

Foods richest in potassium

Approximate content (mg/100 g)

Fruits

Avocado

≈ 430

Guava

≈ 417

Cantaloupe

≈ 380

Cherry tomato

≈ 330

Banana

≈ 320

Kiwi

≈ 290

Peach

≈ 215

Orange

≈ 180

Mango

≈ 150

Grape

≈ 150

Vegetables

Cooked potatoes

≈ 450

Brussels sprouts

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