Potassium Intake Calculator
Calculate recommended daily potassium in mg from age, sex, and blood pressure status.
Returns NIH Adequate Intake target and top food sources per serving.
Potassium is an essential mineral and electrolyte that regulates fluid balance, muscle contractions, and nerve signals. The heart and kidneys are especially sensitive to potassium levels. Both deficiency (hypokalemia) and excess (hyperkalemia) cause dangerous cardiac arrhythmias, which is why this is one nutrient where more is not automatically better.
Daily adequate intake (AI), because no RDA exists
Potassium has no Recommended Dietary Allowance. There was not enough evidence to set one, so the National Academies publish an Adequate Intake instead: an observed intake level assumed to be sufficient, rather than a figure derived from measured requirements. The distinction matters when you read a supplement label claiming a “% Daily Value”.
| Population Group | Adequate Intake (AI) |
|---|---|
| Children (1–3 years) | 2,000 mg/day |
| Children (4–8 years) | 2,300 mg/day |
| Children (9–13, male) | 2,500 mg/day |
| Children (9–13, female) | 2,300 mg/day |
| Teens (14–18, male) | 3,000 mg/day |
| Teens (14–18, female) | 2,300 mg/day |
| Adults (men 19+) | 3,400 mg/day |
| Adults (women 19+) | 2,600 mg/day |
| Pregnant (19–50) | 2,900 mg/day |
| Pregnant (14–18) | 2,600 mg/day |
| Breastfeeding (19–50) | 2,800 mg/day |
| Breastfeeding (14–18) | 2,500 mg/day |
Calculating from food sources:
Daily Intake (mg) = Sum of (Serving Size × Potassium per gram for each food)
High-potassium food reference:
| Food | Serving | Potassium |
|---|---|---|
| Sweet potato (baked) | 1 medium | 542 mg |
| Avocado | ½ fruit | 487 mg |
| White potato (baked) | 1 medium | 941 mg |
| Banana | 1 medium | 422 mg |
| Spinach (cooked) | ½ cup | 419 mg |
| White beans (canned) | ½ cup | 595 mg |
| Salmon (cooked) | 3 oz | 534 mg |
| Yogurt (plain, low-fat) | 1 cup | 573 mg |
| Tomato sauce | ½ cup | 453 mg |
| Orange juice | 1 cup | 496 mg |
Worked example: Daily intake for a 35-year-old woman (target: 2,600 mg):
- Banana at breakfast: 422 mg
- Spinach salad at lunch: 419 mg
- Salmon dinner (3 oz): 534 mg
- Baked potato (half): 470 mg
- Yogurt snack: 573 mg
- Total: 2,418 mg, approaching but slightly below the 2,600 mg target
Potassium and blood pressure: Higher potassium intake is associated with lower blood pressure. The DASH diet (which averages 4,700 mg/day) is specifically designed to leverage potassium’s antihypertensive effect.
Kidney disease warning: People with chronic kidney disease (CKD) may need to limit potassium intake. The kidneys regulate blood potassium, and impaired kidneys allow it to build up. Always consult a nephrologist or registered dietitian before supplementing potassium with CKD.
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This calculator runs entirely in your browser, so the numbers you enter stay on your device. The math behind it is written by hand and tested against worked examples and standard references before the page goes live.
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