How do you get enough potassium on a carnivore?

October 25, 2025 •

4 min read

An estimated 98% of Americans do not consume enough potassium, according to one study. For those on a carnivore diet, which eliminates many common plant-based potassium sources, the question of how do you get enough potassium on a carnivore becomes especially important, requiring a focus on specific animal-based foods and careful electrolyte management.

Quick Summary

This guide details effective strategies for maintaining adequate potassium intake on an all-meat diet. It covers rich animal-based food sources, homemade electrolyte solutions, and supplement recommendations. Recognizing deficiency symptoms and understanding electrolyte balance are also key topics addressed.

Key Points

Organ Meats are Key: Organ meats like beef kidney, heart, and liver are some of the most potent sources of potassium available on a carnivore diet.
Fatty Fish and Shellfish are Excellent: Incorporating wild-caught salmon, mackerel, and clams into your diet is a fantastic way to boost potassium, along with other essential minerals like omega-3s.
Bone Broth for a Daily Boost: Sipping on homemade bone broth provides a comforting and mineral-rich dose of potassium, sodium, and magnesium.
Listen to Your Body: Monitor for signs of low potassium like muscle cramps, fatigue, or heart palpitations, especially during the initial adaptation phase, and adjust your intake accordingly.
Supplements are an Option: Quality electrolyte powders and potassium chloride salt substitutes offer reliable ways to supplement potassium, particularly for those with high activity levels or during the transition period.
Balance with Other Electrolytes: Adequate sodium intake is crucial for maintaining potassium balance, so ensure you are generously salting your food with mineral-rich salt.

Sourcing Potent Potassium from the Carnivore Diet

While popular perception holds that potassium is exclusive to fruits and vegetables like bananas and spinach, carnivore dieters can effectively meet their needs by focusing on specific animal-based foods. This is crucial because low-carb diets can increase the excretion of electrolytes, including potassium, especially during the initial adaptation phase.

Prioritizing Nutrient-Dense Animal Foods

To maximize potassium intake without stepping outside the diet's boundaries, strategic food choices are essential. The nutrient density of certain animal parts far surpasses that of standard muscle meat.

Organ Meats: Often overlooked, organ meats are potassium powerhouses. For instance, beef kidney provides around 400 mg per 3.5 ounces, and beef heart offers about 300 mg. Incorporating a few ounces of liver, heart, or kidney into meals weekly can significantly boost your intake.
Fatty Fish: Salmon, mackerel, and sardines are excellent sources of potassium and essential omega-3 fatty acids. An 8-ounce serving of salmon, for example, can provide nearly half of a person's daily recommended intake.
Shellfish: Clams and other shellfish are highly concentrated in potassium and other vital minerals. An 8-ounce serving of clams can provide almost half of your daily potassium needs, along with other critical micronutrients.
Bone Broth: A homemade bone broth, made from slowly simmering animal bones, is a comforting and mineral-rich source of potassium, sodium, and magnesium. The concentration varies depending on preparation, but it is a reliable and easy way to increase electrolyte consumption.
Red Meat and Eggs: While less potent than organ meats or fish, standard muscle meats like beef and pork still contribute to overall potassium intake. A large egg provides around 65 mg of potassium, so multiple eggs per day can add up.

Understanding Your Potassium Requirements on Carnivore

On a carnivore diet, individual potassium needs can vary based on activity level and how the body adapts to fat-based metabolism. While the official daily intake is often cited as 3,000–4,700 mg for the general population, many carnivore proponents suggest that without the fluctuations caused by high-carb intake, requirements may be lower—possibly in the 2,000–3,000 mg range. Listening to your body for symptoms of deficiency, such as muscle cramps, fatigue, or heart palpitations, is the best indicator.

Comparison Table: Potassium in Carnivore Foods vs. Common Sources


Food Source	Serving Size	Approximate Potassium (mg)	Notes
Salt Cod	8 ounces	>3000 mg	Extremely high potassium content; also high in sodium.
Wild-Caught Salmon	8 ounces	~1444 mg	Excellent source of omega-3s.
Beef Kidney	3.5 ounces	~400 mg	Nutrient-dense organ meat.
Beef Heart	3.5 ounces	~300 mg	Good source of CoQ10.
Bone Broth	1 mug	~600 mg	Varies by preparation; includes other minerals.
Ground Beef	8 ounces	~700 mg	Standard muscle meat, easy to integrate.
Banana	1 medium	~422 mg	High-carb, plant-based; not carnivore-compliant.

Strategic Supplementation for Carnivores

Even with optimal food choices, some individuals may require or prefer supplementation, especially during the adaptation phase or for those with high activity levels.

Electrolyte Powders: These are a convenient way to get a balanced dose of sodium, potassium, and magnesium. Look for high-quality, sugar-free brands designed for ketogenic or low-carb diets.
Potassium Chloride Salt Substitutes: Products like NuSalt or Lite Salt can be used in place of or in addition to regular salt to boost potassium intake without a supplement. It is important to use these carefully and not overdo it, as excessive intake can be dangerous.
Potassium Citrate: Available in supplement form, this can be an effective way to boost potassium levels. Some brands offer calcium, magnesium, and potassium combinations specifically for low-carb diets.
DIY Electrolyte Drink: A simple and cost-effective option involves combining water with high-quality salt and a pinch of potassium chloride. This provides a controlled and customizable electrolyte boost.

Optimizing Electrolyte Balance Beyond Potassium

Potassium doesn't function in isolation; it works in concert with other electrolytes, particularly sodium. A key aspect of managing potassium on a carnivore diet is ensuring that sodium levels are also adequate. When carbohydrate intake is low, the body excretes more sodium and water, which in turn affects potassium levels. Generously salting your food with mineral-rich salt and staying properly hydrated is fundamental to maintaining this delicate balance. Monitoring your body's signals, like muscle cramps or fatigue, and adjusting your electrolyte intake as needed is the most reliable approach. A comprehensive diet that includes a variety of animal foods, particularly organ meats, is the most robust strategy for maintaining a healthy electrolyte profile on a carnivore diet.

Conclusion

Achieving and maintaining adequate potassium levels on a carnivore diet is entirely feasible without compromising the diet's principles. By focusing on potassium-rich animal sources, such as organ meats, fatty fish, shellfish, and bone broth, dieters can proactively meet their needs. For those requiring a boost, strategic supplementation with high-quality electrolyte powders or salt substitutes offers a convenient solution. The key lies in understanding your body's unique electrolyte requirements and recognizing the signs of imbalance, ensuring a smooth and sustainable carnivorous lifestyle.

Check out the nutritional information for various foods on Cronometer for precise tracking.

Frequently Asked Questions

While muscle meat like beef and pork contains potassium, it is not as concentrated as in organ meats or certain fish. For many, relying solely on muscle meat may not be enough to meet potassium needs, especially during adaptation or with high activity.

Symptoms of potassium deficiency (hypokalemia) can include muscle weakness, cramping, fatigue, irregular heartbeats, and constipation. These are often more noticeable during the initial transition phase.

Supplementation is not always necessary but can be helpful. Many can meet their needs through food alone by eating organ meats, fatty fish, and bone broth. However, supplements are a reliable option for those with high electrolyte loss or who prefer a more consistent intake.

Yes, low-carb diets like the carnivore diet can cause a drop in insulin levels, leading the kidneys to excrete more sodium and, in turn, more potassium. This effect is most pronounced when first starting the diet.

The best supplements are sugar-free and contain a balanced blend of sodium, potassium, and magnesium. Look for reputable brands like LMNT or Redmond Re-Lyte, or use a simple potassium chloride salt substitute.

If you dislike organ meats, you can still get sufficient potassium by focusing on other animal-based sources like fatty fish (salmon, mackerel), shellfish (clams), and a quality bone broth.

While general guidelines suggest a higher intake, many carnivore experts recommend aiming for a range of 2,000–3,000 mg of potassium per day, adjusted based on individual needs and symptoms. Listening to your body is paramount.