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Potassium, where it is found, food sources, recommended intake

Potassium, why it is required

Potassium: Central role in the transmission of nerve impulses, in the contraction of muscles and in the regulation of blood pressure (Lanham New et al, Adv Nutr, 2012)
Potassium
Potassium: Recommended daily Intakes
For
Male
Female
Adults
3,400 mg
2,600 mg

Note

*mg = milligrams
**DV = Daily Value. A value of 100 means that the food contains the full recommended daily amount
Potassium: Food sources, where can be found
Food
*mg
**DV
Apricots, dried, 100 grams
1101
23
Lentils, cooked, 80 grams
731
16
Prunes, dried, 80 grams
699
15
Squash, mashed, 200 grams
644
14
Raisins, 80 grams
618
13
Potato, baked, flesh only, 1
610
13
Orange juice, 250 grams
496
11
Soybeans, mature seeds, boiled, 50 grams
443
9
Banana, 1
422
9
Milk, 1%, 250 grams
366
8
Spinach, raw, 60 grams
334
7
Chicken breast, boneless, grilled, 85 grams
332
7
Yogurt, fruit variety, nonfat, 170 grams
330
7
Salmon, cooked, 85 grams
326
7
Beef, top sirloin, grilled, 85 grams
315
7
Molasses, 1 tablespoon
308
7
Tomato, 1
292
6
Soymilk, 250 grams
287
6
Yogurt, Greek, plain, nonfat, 170 grams
240
5
Broccoli, cooked, 80 grams
229
5
Turkey breast, roasted, 85 grams
212
5
Asparagus, cooked, 6
202
4
Apple, with skin, 1
195
4
Cashew nuts, 30 grams
187
4
Rice, brown, medium-grain, cooked, 250 grams
154
3
Tuna, canned in water, 85 grams
153
3
Lettuce, iceberg, 55 grams
102
2
Peanut butter, 1 tablespoon
90
2
Tea, black, 150 ml
88
2
Flaxseed, 1 tablespoon
84
2
Bread, whole-wheat, 1 slice
81
2
Egg, 1
69
1
Rice, white, medium-grain, cooked, 250 grams
54
1
Bread, white, 1 slice
37
1
Cheese, mozzarella, 40 grams
36
1

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