Daily Potassium Intake Calculator
how much potassium per day
The recommended daily potassium intake for adults is 3,400 milligrams (mg) for men and 2,600 mg for women. However, some people may need more or less potassium depending on their age, health, and activity level.
Here is a table of the recommended daily potassium intake for different age groups:
| Age group | Recommended daily intake (mg) |
|---|---|
| 0-6 months | 400 |
| 7-12 months | 860 |
| 1-3 years | 2,000 |
| 4-8 years | 2,300 |
| 9-13 years (boys) | 2,500 |
| 9-13 years (girls) | 2,300 |
| 14-18 years (boys) | 3,000 |
| 14-18 years (girls) | 2,300 |
| Adults 19+ years (men) | 3,400 |
| Adults 19+ years (women) | 2,600 |
| Pregnant teens | 2,600 |
| Pregnant women | 2,900 |
| Breastfeeding teens | 2,500 |
| Breastfeeding women | 2,800 |
Good sources of potassium include:
- Fruits: Bananas, oranges, prunes, raisins
- Vegetables: Potatoes, sweet potatoes, spinach, tomatoes, broccoli
- Beans: Lentils, kidney beans, soybeans
- Nuts and seeds: Almonds, sunflower seeds, pumpkin seeds
- Dairy: Milk, yogurt
- Meat, poultry, and fish
Most people can get enough potassium from their diet. However, some people may need to take potassium supplements. This is especially true for people with kidney disease or those who are taking certain medications that can lower potassium levels.
If you are concerned about your potassium intake, talk to your doctor or a registered dietitian. They can help you assess your intake and make recommendations for your individual needs.