Potassium
What it is and what it does
- Potassium is a mineral found in many foods. (NIH Office of Dietary Supplements. Potassium Fact Sheet for Consumers (updated 2021-03-22))
- Potassium is the main positively charged mineral inside cells. (NIH Office of Dietary Supplements. Potassium Fact Sheet for Health Professionals (updated 2022-06-02))
- Potassium is needed for kidney and heart function, muscle contraction and nerve transmission. (NIH Office of Dietary Supplements. Potassium Fact Sheet for Consumers (updated 2021-03-22))
- It keeps the right fluid volume inside cells and maintains the electrical gradient across cell membranes. (NIH Office of Dietary Supplements. Potassium Fact Sheet for Health Professionals (updated 2022-06-02))
- Potassium works closely with sodium, which controls fluid volume outside cells. (NIH Office of Dietary Supplements. Potassium Fact Sheet for Health Professionals (updated 2022-06-02))
Why it matters
- Too little potassium can increase blood pressure, deplete calcium in bones and increase the risk of kidney stones. (NIH Office of Dietary Supplements. Potassium Fact Sheet for Consumers (updated 2021-03-22))
- Severe potassium deficiency (hypokalaemia) usually follows prolonged diarrhoea or vomiting, laxative or diuretic use, heavy sweating or some medicines. (NIH Office of Dietary Supplements. Potassium Fact Sheet for Consumers (updated 2021-03-22))
- Symptoms of hypokalaemia include constipation, tiredness, muscle weakness and not feeling well. (NIH Office of Dietary Supplements. Potassium Fact Sheet for Consumers (updated 2021-03-22))
- Too much: potassium from food and drinks has not been shown to harm healthy people with normal kidney function. (NIH Office of Dietary Supplements. Potassium Fact Sheet for Consumers (updated 2021-03-22))
- People with chronic kidney disease or on certain medicines can develop high blood potassium (hyperkalaemia). (NIH Office of Dietary Supplements. Potassium Fact Sheet for Consumers (updated 2021-03-22))
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adult man and adult woman | 3500 mg/day | adequate intake | ICMR-NIN 2020 |
Sources: ICMR-NIN Nutrient Requirements for Indians 2020 (Short Report)
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Quinoa | 474 mg | IFCT A009 |
| Kuttu (buckwheat) | 460 mg | USDA FDC 170286 |
| Ragi (finger millet) | 443 mg | IFCT A010 |
| Teff | 427 mg | USDA FDC 169747 |
| Rajgira (amaranth) | 413 mg | IFCT A002 |
| Bajra (pearl millet) | 365 mg | IFCT A003 |
| Fonio | 340 mg | FAO WAFCT 2019 |
| Jowar (sorghum) | 328 mg | IFCT A005 |
| Proso millet | 195 mg | USDA FDC 169702 |
| Little millet | 105 mg | IFCT A016 |
| Kodo millet | 94 mg | IFCT A017 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- About 90% of the potassium eaten is absorbed. (NIH Office of Dietary Supplements. Potassium Fact Sheet for Health Professionals (updated 2022-06-02))
- The kidneys adjust potassium excretion to match intake. (NIH Office of Dietary Supplements. Potassium Fact Sheet for Health Professionals (updated 2022-06-02))
- ICMR-NIN lists fruits such as guava, mango, banana, pear, orange and grapes, and many vegetables, as sources of potassium. (ICMR-NIN. Dietary Guidelines for Indians 2024)