How much potassium is in an egg? A complete nutritional guide

January 7, 2026 •

4 min read

According to the Mayo Clinic Health System, a single large egg contains approximately 67 milligrams of potassium. This essential mineral is crucial for many bodily functions, but is an egg considered a good source? Understanding the specific potassium levels in different parts of the egg is key for managing your dietary intake.

Quick Summary

One large egg contains about 67 mg of potassium. While not a high-potassium food, it provides a small, valuable contribution to daily mineral intake, with most potassium residing in the egg white.

Key Points

Moderate Potassium Source: A large egg contains approximately 67 mg of potassium, a moderate but valuable contribution to your daily mineral intake.
Potassium in the Egg White: The majority of an egg's potassium is found in the egg white (albumen), with a large egg white containing around 54 mg.
Potassium in the Egg Yolk: The egg yolk contains a smaller amount of potassium (around 19 mg), but is rich in other essential nutrients like vitamins and healthy fats.
Not a 'High Potassium' Food: Compared to foods like bananas or spinach, eggs are not considered a primary source of potassium, but they are a great source of protein.
Supports Overall Health: Potassium from eggs, alongside other dietary sources, contributes to important functions like blood pressure regulation, nerve function, and muscle contractions.
Consider Cooking Methods: Poaching or boiling eggs is the healthiest preparation method, as it avoids adding extra calories and fat from oils or butter.
Kidney Disease Precaution: Individuals with kidney disease should consult a doctor about egg consumption due to the potassium and phosphorus content.

Potassium Content in a Whole Egg

For a standard large chicken egg, the potassium content is a modest but useful amount. The United States Department of Agriculture (USDA) data indicates that a whole, large, raw egg contains around 66 milligrams of potassium. Cooking methods do not significantly alter this mineral content, so a hard-boiled egg provides a similar amount, at approximately 63 milligrams. Given the recommended daily intake for potassium for adults is around 4,700 mg, a single egg contributes a small percentage of this total, but it is a contribution nonetheless.

Breaking Down the Egg: White vs. Yolk

When looking at the nutritional breakdown of an egg, it's helpful to separate the white from the yolk. The distribution of potassium between these two parts is not equal. The majority of an egg's potassium is found in the egg white, or albumen.

Egg White: A large egg white contains about 54 milligrams of potassium, making it the primary source of this mineral in the egg. This is notable because egg whites are fat-free and lower in calories, making them a popular choice for those focused on high-protein, low-fat diets.
Egg Yolk: Conversely, the egg yolk contains a much smaller amount of potassium, roughly 16 to 19 milligrams. While the yolk is a nutritional powerhouse packed with vitamins A, D, E, K, and B12, along with choline and healthy fats, it's not the part of the egg you eat for a potassium boost.

The Role of Potassium in Human Health

Potassium is an essential mineral and electrolyte that plays a vital role in several key bodily functions.

Blood Pressure Regulation: It works with sodium to help control fluid balance and blood pressure. A higher potassium intake can help manage blood pressure, reducing the risk of stroke and other cardiovascular diseases.
Nerve and Muscle Function: Potassium is essential for the proper functioning of nerve signals and muscle contractions, including the crucial contraction of the heart muscle.
Bone Health: Studies suggest that higher potassium intake may also be beneficial for bone health.

Comparison Table: Egg Potassium vs. Other Foods

To put the potassium content of eggs into perspective, here is a comparison with other common foods known for their potassium levels. A medium-sized banana, often cited as a high-potassium food, contains significantly more potassium than a large egg.


Food Item	Serving Size	Approximate Potassium (mg)
Large Egg	1 whole	67
Egg White	1 large	54
Egg Yolk	1 large	19
Banana	1 medium	422
Sweet Potato	½ medium	229
Cooked Spinach	1 cup	839

As the table illustrates, eggs are not a primary source of potassium compared to many fruits, vegetables, and legumes. However, as part of a varied diet, they contribute to overall mineral intake.

Incorporating Eggs and Other Potassium Sources into Your Diet

For most people, a diet that includes eggs can be a very healthy choice. They provide high-quality protein and a variety of vitamins and minerals. A heart-healthy diet is more concerned with saturated fats and trans fats than the dietary cholesterol found in eggs, so moderate consumption is generally considered safe.

To ensure you are getting enough potassium, it's important to include a variety of other potassium-rich foods alongside your eggs. Here are some simple ways to boost your intake:

For breakfast: Pair scrambled eggs with sautéed spinach and mushrooms. A smoothie with a scoop of protein powder, a banana, and a handful of spinach is another great option.
For lunch: Top a salad with hard-boiled eggs, chickpeas, and sliced avocado.
For dinner: Make a frittata loaded with chopped vegetables like butternut squash, potatoes, and Swiss chard.
Snack options: Consider a hard-boiled egg with a side of yogurt or dried apricots.

The Healthiest Ways to Cook Eggs

The way you prepare eggs can affect the overall nutritional profile of your meal, primarily due to added calories from fats. To keep your meal as healthy as possible, opt for cooking methods that don't require much, if any, added fat. Consider the following options:

Boiled Eggs: Hard-boiled or soft-boiled eggs require no added oil or butter, making them a very low-calorie option.
Poached Eggs: Similar to boiling, poaching uses hot water and adds virtually no calories to the egg.
Scrambled or Omelet with Cooking Spray: If you prefer scrambled eggs or an omelet, using a non-stick pan with a light coating of cooking spray can minimize added fats. Fill your omelet with nutrient-dense vegetables for an extra boost of minerals.
Baked Eggs: Baking eggs in a muffin tin is an easy way to prepare them for meal prep. Add vegetables or herbs for flavor without the need for excess oil.

Are There Any Risks?

For most healthy individuals, moderate egg consumption is not a concern for blood potassium levels. However, those with kidney disease need to monitor their intake of potassium, as their bodies may not properly filter out the excess mineral. In such cases, consulting with a doctor or a kidney dietitian is essential to determine the appropriate portion sizes and dietary choices. Eggs also contain phosphorus, another mineral that may need to be limited for people with kidney issues. A balanced and varied diet is the best approach for long-term health.

Conclusion

While not a high-potassium powerhouse like a banana or spinach, a single large egg contributes a respectable 67 milligrams of potassium to your daily intake. The majority of this mineral is concentrated in the egg white. For those looking to increase their potassium intake, eggs can be a part of a wider, varied diet that includes plenty of vegetables, fruits, and lean proteins. For most people, enjoying eggs in moderation as part of a healthy eating plan is a great way to access a range of essential nutrients, including high-quality protein and other vitamins. Just remember to balance your plate with other potassium-rich sources to meet your daily requirements.

For additional dietary guidance on minerals, consult the National Institutes of Health website.

Frequently Asked Questions

No, eggs are not considered a high-potassium food. While a large egg contains about 67 mg of potassium, this amount is low compared to other high-potassium foods like sweet potatoes, spinach, or bananas.

The egg white contains the majority of the egg's potassium. A large egg white typically provides around 54 milligrams of potassium.

The egg yolk has a much lower potassium content than the white. A large egg yolk contains approximately 16 to 19 milligrams of potassium.

Yes, eggs are generally considered a low-potassium food and safe for most people. However, if you have kidney disease or another medical condition that requires restricting potassium, you should consult with your doctor or dietitian.

While eggs contain potassium, they are not a significant source for meeting your daily needs. You would need to eat a wide variety of other potassium-rich foods, such as fruits, vegetables, and legumes, to reach the recommended daily intake of 4,700 mg.

No, the potassium content of an egg is not significantly changed by cooking. A hard-boiled egg contains a similar amount of potassium as a raw egg.

The benefit is that eggs are part of a nutritious whole food that contributes many other essential nutrients, such as high-quality protein, vitamins, and minerals. Including eggs in a balanced diet adds to your overall nutrient intake.