Potassium Intake Calculator
See the adequate potassium intake for your sex and compare it with your current intake.
How it works
Adequate Intake: men 3,400 mg/day · women 2,600 mg/day (US, 2019)
Potassium works against sodium to relax blood-vessel walls and lower blood pressure. The National Academies set an Adequate Intake rather than an RDA — 3,400 mg for men and 2,600 mg for women. Most adults fall short, because the richest sources are fruit, vegetables, beans and dairy.
Worked example
A woman eating 2,500 mg is 2,600 − 2,500 = 100 mg short of her target — closed by, say, a single orange (~240 mg) or half a cup of cooked spinach (~420 mg).
Sources: National Academies — Dietary Reference Intakes for Sodium and Potassium (2019)
Frequently asked questions
How much potassium do I need a day?
The Adequate Intake is 3,400 mg for men and 2,600 mg for women. There is no upper limit from food for healthy people with normal kidney function.
What foods are highest in potassium?
Potatoes, beans and lentils, leafy greens, bananas, oranges, tomatoes, yogurt and fish. A varied plant-forward diet reaches the target without supplements.
Can I get too much potassium?
From food, rarely — healthy kidneys clear the excess. But people with kidney disease or on certain blood-pressure medications must limit potassium and follow medical guidance, since high blood levels can be dangerous.
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Educational estimate, not medical or dietary advice.