Potassium Intake Calculator
Written by Thierno Sadou Diallo, formula verified per our methodology • Last checked on 9/8/2026
The WHO recommends at least 3,510 mg of potassium per day for adults. With 2,000 mg consumed, you reach about 57% of this recommendation.
Explanation
Potassium is a mineral essential to blood pressure regulation, muscle contraction (including the heart), and the body's fluid balance. The World Health Organization recommends that adults consume at least 3,510 mg per day (90 mmol/day), a value associated with a reduced risk of high blood pressure, cardiovascular disease, and stroke. This recommendation forms a pair with the one on sodium (see our sodium intake calculator): the WHO simultaneously recommends reducing sodium intake and increasing potassium intake, since the two minerals act in opposite directions on blood pressure regulation. In most modern Western diets, potassium intake remains below this recommendation, largely due to insufficient consumption of fresh fruit and vegetables. The richest sources of potassium include legumes (beans, lentils), potatoes (especially with the skin), spinach and other leafy greens, bananas, avocados, and dried fruit (dried apricots, prunes). This calculator gives an estimate based on declared intake; for a more complete view of nutritional balance, see also our macronutrient distribution calculator.
Example: 2,000 mg of potassium consumed
Inputs
Potassium consumed: 2,000 mg.
Calculation
WHO percentage = (2,000 ÷ 3,510) × 100 ≈ 56.98%.
Result
This intake covers about 57% of the WHO recommendation for potassium.
Frequently asked questions
Why does the WHO recommend both reducing sodium and increasing potassium?
Because these two minerals have opposite, complementary effects on blood pressure regulation: excess sodium tends to raise it, while sufficient potassium intake helps lower it, notably by promoting sodium elimination through the kidneys and relaxing blood vessel walls. Acting on both fronts at once is more effective for cardiovascular prevention than acting on just one.
Which foods provide the most potassium?
Legumes (white beans, lentils), potatoes (especially with the skin), spinach and other dark leafy greens, bananas, avocados, and dried fruit (dried apricots, prunes) are among the richest sources of potassium. Contrary to a widespread belief, bananas are not the food richest in potassium: several legumes and leafy greens provide more per serving.
Is too much potassium dangerous?
In a person with healthy kidneys, the body generally eliminates excess dietary potassium well. However, people with kidney failure or taking certain medications (notably some treatments for hypertension or heart failure) may have an increased risk of hyperkalemia (excess potassium in the blood), which can be dangerous for heart rhythm: these people should follow their doctor's specific recommendations rather than this general benchmark.