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Lifetime Weight Control and Nutritional Balance

28 Days to Better Health
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Nutrition for Your Needs

NutriMirror’s free food journal not only helps control your calorie count, it’s also customized to give appropriate nutrition recommendations based on your own personal, individual needs.

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Potassium is an essential mineral macronutrient. It is important in maintaining fluid and electrolyte balance in the body, and plays an important role in muscle contraction and nerve impulses.

Deficiencies: With the exception of starvation, low or declining total body potassium is not a result of insufficient dietary intake but the outcome of a catabolic, protein wasting condition which reduces the total cell mass of the body. Hypokalemia (low serum potassium) is the result of excessive loss of potassium in the urine, usually as a result of use of diuretic agents to treat hypertension. Hypokalemia may result in cardiac failure.

Food sources: Eating a variety of foods that contain potassium is the best way to get an adequate amount. Healthy individuals who eat a balanced diet rarely need supplements. The best food sources are fruits, vegetables, and juices, including broccoli, orange juice, potatoes, bananas, soybeans, avocados, apricots, pomegranates, parsnips, and turnips. Potassium also is present in meats and cereals.

Dietary Reference Intakes for Potassium

Recommended Intakes for Individuals*
Age Male Female Pregnant Lactating
1-3 yrs.3 g3 g
4-83.8 g3.8 g
9-134.5 g4.5 g
14-184.7 g4.7 g4.7 g5.1 g
19-304.7 g4.7 g4.7 g5.1 g
31-504.7 g4.7 g4.7 g5.1 g
51-704.7 g4.7 g
70+4.7 g4.7 g

*These Adequate Intakes are believed to cover needs of all individuals in the groups shown above, but lack of data or uncertainty in the data prevent being able to specify with confidence the percentage of individuals covered by this intake.

Source: Food and Nutrition Board, Institute of Medicine, National Academies

Vitamin, Mineral, and Nutrient Reference Values

The values in the label shown below are the targets used to determine Daily Value percentages that appear on the Nutrition Facts labels on foods sold in the U.S. These numbers are meant to approximate the nutrients needed for the average person consuming 2000 calories per day. Click any of the vitamin or nutrient names below to learn more about the importance of each element, and to see detailed dietary allowances (the Dietary Reference Intake values) for specific population groups.

Daily Value***
  65 g
Total Fat
  20 g
  Saturated Fat
  Trans Fat
  300 mg
  2400 mg
  25 g
  Dietary Fiber
  50 g
  5000 IU
Vitamin A
  60 mg
Vitamin C
  1 g
  18 mg
Daily Value***
  400 IU
Vitamin D
  30 IU
Vitamin E
  80 µg
Vitamin K
  1.5 mg
  1.7 mg
  20 mg
  2 mg
Vitamin B6
  400 µg
Total Folate
  6 µg
Vitamin B12
  1 g
  400 mg
  15 mg
  70 µg
  2 mg
  2 mg
  3.5 g

***Daily Value recommendations are based on a 2000-calorie diet. Recommendations for individuals will vary depending on sex, age, weight, and other factors.


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