Potassium - foods, RDA, deficiency & supplements
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On this page you will find information on:
Potassium RDA - recommended daily allowance
| RDA US* | RDA DACH (EU)** | |||
|---|---|---|---|---|
|
Age group |
Female | Male | Female | Male |
| 14-18 y | 2300 mg | 3000 mg | 3600 mg | 3600 mg |
| 19-30 y | 2600 mg | 3400 mg | 4000 mg | 4000 mg |
| 31-50 y | 2600 mg | 3400 mg | 4000 mg | 4000 mg |
| 51-70 y | 2600 mg | 3400 mg | 4000 mg | 4000 mg |
| > 70 y | 2600 mg | 3400 mg | 4000 mg | 4000 mg |
| Pregnant | 2900 mg | 4000 mg | ||
| Lactating | 2800 mg | 4000 mg | ||
Sources:
- * Recommended daily allowance values from the National Institute of Health - Office of Dietary supplementation. Go to source
- ** Recommended daily allowance values from the Federal Ministry of Food and Agriculture (BMEL) in Germany - Federal Institute for Risk Assessment. Go to source
Potassium low-carb and keto foods
| per 100g | per serving | |||
|---|---|---|---|---|
| Food | Potassium (mg) | Carbs | Potassium (mg) | Carbs |
| Flaxseed | 725 | 0 | 145 | 0 |
| Yeast | 640 | 1 | 268.8 | 0.42 |
| Sprats (smoked) | 590 | 0 | 442.5 | 0 |
| Spinach | 550 | 1 | 825 | 1.5 |
| Orache | 540 | 1 | 540 | 1 |
| Spiny lobsters | 500 | 1 | 500 | 1 |
| Avocado | 490 | 1 | 857.5 | 1.75 |
| Nettle | 475 | 1 | 712.5 | 1.5 |
| Bream | 475 | 0 | 712.5 | 0 |
| Bamboo shoots | 470 | 1 | 235 | 0.5 |
| Salami (light) | 470 | 1 | 117.5 | 0.25 |
| Sesame (seed) | 460 | 10 | 92 | 2 |
| Halibut (white) | 445 | 0 | 667.5 | 0 |
| Turkey salami | 435 | 0.001 | 87 | 0.0002 |
| Pork ham (smoked) | 430 | 0 | 86 | 0 |
| Turkey breast (cold cuts) | 430 | 1 | 107.5 | 0.25 |
| Goose leg | 420 | 0 | 525 | 0 |
| Red snapper | 420 | 0 | 630 | 0 |
| Sardine | 420 | 0 | 420 | 0 |
| Catfish (wels) | 420 | 0 | 630 | 0 |
| Goose meat (meat w/ skin) | 420 | 0 | 525 | 0 |
| Lamb’s lettuce | 420 | 1 | 210 | 0.5 |
| Dove (meat w/ skin) | 410 | 0 | 512.5 | 0 |
| Carp | 400 | 0 | 600 | 0 |
| Nuremberg sausages | 400 | 1 | 200 | 0.5 |
| Mullet | 400 | 0 | 600 | 0 |
| Tench | 400 | 0 | 600 | 0 |
| Matjes fillet | 395 | 1 | 592.5 | 1.5 |
| Veal (meat) | 395 | 0 | 493.75 | 0 |
| Cured pork (grilled) | 390 | 0 | 390 | 0 |