Get answers to your nutrition and healthy eating questions. Visit www.eatrightontario.ca or call us toll-free at 1-877-510-510-2.
Get answers to your nutrition & healthy eating questions.
Call us toll-free† at 1-877-510-510-2 to speak directly with a Registered Dietitian.
Potassium is an important mineral that your body needs to be healthy. Making sure you eat enough foods high in potassium is important for the health of your bones, kidneys, nerves and muscles. Read on to learn more about what foods have potassium and how much you need.
Most Canadians get enough potassium as long as they are making healthy choices based on Canada’s Food Guide.
The amount of potassium you need depends on your age and life stage. The table below shows you how much you need:
1 to 3 years old
4 to 8 years old
9 to 13 years old
Over 14 years old
Pregnant women (all ages)
(14 to 50 years old)
Vegetables and fruit are some of the best sources of potassium. Grains, dairy products, lentils, meat and fish also have potassium. It is important to make sure you are eating a variety of foods to help you get the amount you need.
The table below will help you choose foods that have potassium:
60 mL (¼ cup)
1 (12cm x 6cm)
Pinto or kidney beans
175 mL (3/4 cup)
566 to 591
125 mL (1/2 cup)
250 mL (1 cup)
175 g (3/4 cup)
75 g (2 ½ oz)
For a longer list of foods that have potassium, call EatRight Ontario at 1-877-510-510-2 or send an email.
No. Healthy individuals do not need a potassium supplement unless a doctor recommends it. It is best to get the potassium you need from a variety of foods.
No. Potassium can come from sources other than food like some salt substitutes. However, it is best to get the potassium you need from natural sources whenever possible.
No. Eating a high-potassium diet is important for your health, but will not protect your bones from the bone loss related to aging. Read more about bone health here.
Banana muffins two ways
Lightened up guacamole and chips
If you would like more information about potassium or other vitamins and minerals, call EatRight Ontario at 1-877-510-510-2 to speak to a Registered Dietitian or send an email.
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Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario government. The views expressed do not necessarily reflect those of the Province.