Таблица Продуктов, Богатых Калием

Potassium is one of the few nutrients where population intake sits far below the recommendation and the gap has clear cardiovascular consequences. It is also a nutrient where the popular reference food is a poor example: a banana supplies about 422 mg, which is respectable but well behind a baked potato, a cup of beans or a serving of cooked greens.

How much potassium you need

The 2019 National Academies review replaced the earlier single 4,700 mg figure with age- and sex-specific Adequate Intakes, and did not set an upper limit for healthy people because excess potassium from food is excreted efficiently by normal kidneys.

• The FDA Daily Value used on nutrition labels is 4,700 mg, which is higher than the current Adequate Intake and is why label percentages can look discouraging.
• Higher potassium intake is associated with lower blood pressure, and the effect is largest in people who also eat a lot of sodium.

Potassium per realistic serving

Calculated from USDA FoodData Central per-100-gram values scaled to the portions shown, with the FDC ID kept on each row.

• Boiling leaches potassium into the cooking water. Baking, roasting or steaming retains substantially more, and this is used deliberately in reverse by people who need to restrict potassium.
• Potato skin holds a large share of the potassium, so a peeled potato delivers considerably less than the figure above.

When more potassium is the wrong advice

The general advice to eat more potassium assumes normal kidney function. Kidneys excrete the excess, and when they cannot, potassium accumulates. In advanced chronic kidney disease, hyperkalaemia is a genuine danger, and dietary potassium is restricted rather than encouraged.

Several common medications raise serum potassium independently of diet: ACE inhibitors, angiotensin receptor blockers, spironolactone and other potassium-sparing diuretics, and trimethoprim. Salt substitutes are the specific trap, because they replace sodium chloride with potassium chloride and can deliver a large potassium load in an ordinary-looking seasoning.

• If you have chronic kidney disease or take a potassium-sparing diuretic, treat this chart as a list of foods to discuss with your clinician, not a list to increase.
• Potassium-based salt substitutes are a common cause of unexpected hyperkalaemia in people on these medications.

Ограничения

• Values reflect the specific USDA records cited. Ripeness, variety, soil and cooking method all shift potassium content.
• Cooking method changes the result substantially. Boiling can remove a large fraction of the potassium; the figures here are for the preparation stated.
• The chart assumes normal kidney function. It is not appropriate guidance for anyone advised to restrict potassium.
• Serum potassium is regulated within a narrow range and is not a direct reflection of intake; a blood test answers a different question from a dietary chart.
• Potassium supplements are regulated differently from food and can cause harm at doses food never reaches.
• This is a reference chart and not dietary advice for any individual.

Частые вопросы

How much potassium do I need per day?

The Adequate Intake is 3,400 mg a day for adult men and 2,600 mg for adult women. Nutrition labels use a Daily Value of 4,700 mg, which is why label percentages appear lower than you might expect.

Is a banana really a good source of potassium?

It is decent but not outstanding. A medium banana supplies about 422 mg, roughly 12 percent of an adult man requirement. A baked potato with skin provides more than twice that, and a cup of white beans nearly three times.

Does cooking reduce potassium?

Boiling does, because potassium leaches into the water. Baking, roasting and steaming retain far more. People who need to limit potassium sometimes boil and discard the water deliberately for this reason.

Can you get too much potassium from food?

Not with normal kidney function, which is why no upper limit is set for food sources. In chronic kidney disease, or on medications such as ACE inhibitors, ARBs or spironolactone, potassium can accumulate dangerously and intake is restricted instead.

Are salt substitutes a good way to get potassium?

They are effective but risky for some people, because they replace sodium chloride with potassium chloride and can deliver a large load. Anyone with kidney disease or on potassium-raising medication should not use them without medical advice.

Источники

1. USDA FoodData Central. Food composition database, values pulled 2026-08-25.
2. NIH Office of Dietary Supplements. Potassium Fact Sheet for Health Professionals.
3. National Academies. Dietary Reference Intakes for Sodium and Potassium, 2019. NCBI Bookshelf.
4. MedlinePlus. Potassium in diet.