How to get 4700 of potassium a day through diet

November 16, 2025 •

3 min read

According to the Dietary Guidelines for Americans, the daily value for potassium for adults is 4,700 mg, yet many people do not meet this goal. Learning how to get 4700 of potassium a day is an achievable goal through strategic meal planning focused on a variety of potassium-rich foods.

Quick Summary

This guide outlines food sources and meal ideas to reach the 4,700 mg daily potassium target. It explores specific high-potassium foods, provides meal plan suggestions, and addresses important considerations like preparation methods and health cautions.

Key Points

Prioritize Whole Foods: Get potassium from foods like potatoes, avocados, and spinach instead of supplements for better health benefits and reduced risk of toxicity.
Diversify Your Diet: Include a wide range of potassium-rich foods like dried apricots, beans, lentils, salmon, and yogurt to easily meet the 4700 mg daily target.
Eat the Skins: Many root vegetables like potatoes and sweet potatoes have significant potassium content in their skin, so eat them unpeeled when possible.
Be Mindful of Cooking Methods: Boiling vegetables can reduce potassium content; opt for baking, steaming, or roasting to retain more nutrients.
Consult a Doctor for Medical Conditions: Individuals with kidney disease or those on certain medications should consult a healthcare provider to ensure safe potassium intake.
Balanced Meals are Key: Combine potassium-rich foods throughout the day, such as a breakfast smoothie with yogurt and a banana, or a dinner featuring baked potato and salmon.
Consider the Sodium-Potassium Balance: Opt for fresh, unprocessed foods to increase potassium while naturally limiting high sodium intake, which is healthier for heart function.

Why is a daily intake of 4700 mg of potassium important?

Potassium is a crucial mineral and electrolyte that plays a vital role in several key bodily functions, including maintaining fluid balance, regulating muscle contractions, and controlling nerve signals. Adequate potassium intake is linked to several health benefits, such as supporting healthy blood pressure, protecting against kidney stones, and potentially reducing the risk of stroke. Despite its importance, many individuals in the U.S. fall short of the recommended daily intake. The 4,700 mg Daily Value set by the U.S. Food and Drug Administration serves as a benchmark for what a healthy adult should aim for.

Focusing on food sources over supplements

While potassium supplements exist, getting your intake from whole foods is the safest and most effective approach. Foods provide a natural balance of other vitamins, minerals, and fiber, and excessive intake from supplements can pose risks, especially for individuals with underlying health conditions. The body naturally regulates potassium levels by flushing out excess amounts through the kidneys, but supplements can sometimes overwhelm this system. Therefore, a food-first strategy is always recommended.

High-potassium foods to integrate into your diet

Integrating a wide variety of high-potassium foods is the cornerstone of meeting the 4700 mg goal. You may be surprised to find that many common foods contain significantly more potassium than the popular banana, which offers around 422 mg.

Top-tier potassium sources

Baked Potatoes (with skin): One medium baked potato can contain over 900 mg of potassium, making it one of the highest food sources.
Avocados: A single avocado provides approximately 975 mg of potassium, along with healthy fats.
Dried Apricots: Just half a cup of these dried fruits can deliver 755 mg of potassium.
Cooked Spinach: One cup of cooked spinach is a powerhouse, offering an impressive 839 mg.
Lentils: A versatile legume, one cup of cooked lentils contains about 731 mg of potassium.

Other valuable sources

Sweet Potatoes: A large baked sweet potato can contribute over 855 mg of potassium.
White Beans and Kidney Beans: Beans are an excellent source, with one cup of white beans offering around 1004 mg.
Salmon: A great source for meat-eaters, a 3-ounce cooked fillet of salmon contains about 326 mg.
Yogurt: Plain, low-fat yogurt can provide over 500 mg per cup.

Creating a sample meal plan

Building a meal plan around high-potassium foods makes the 4700 mg target achievable and delicious. This is just one example, and portion sizes can be adjusted based on individual needs and overall dietary requirements.

Breakfast

High-Potassium Smoothie: Blend 1 cup of plain yogurt (573 mg), 1 banana (422 mg), and a handful of spinach (558 mg raw). This offers a great start with over 1,500 mg.
Avocado Toast: Mash half an avocado (485 mg) onto a slice of whole-wheat toast.

Lunch

Lentil Soup with Potato: A bowl of hearty lentil soup with cubed potatoes can easily provide over 1,000 mg.
Salmon Salad: Serve a 3-ounce grilled salmon fillet (326 mg) over a bed of spinach and other greens.

Dinner

Stuffed Baked Potato: Top a medium baked potato with the skin (952 mg) with sautéed spinach and mushrooms.
White Bean and Kale Stew: A large serving of a white bean and kale stew is packed with potassium from both ingredients.

Snacks

Dried Apricots: A half-cup serving provides 755 mg.
Edamame: A cup of cooked soybeans (edamame) provides about 886 mg.

Comparison of high-potassium foods

To help with meal planning, here is a comparison of common potassium sources per serving size:


Food Item	Serving Size	Approximate Potassium (mg)
Baked Potato (with skin)	1 medium	952
Avocado	1 whole	975
White Beans, cooked	1 cup	1004
Sweet Potato, baked	1 large	855
Cooked Spinach	1 cup	839
Dried Apricots	1/2 cup	755
Cooked Lentils	1 cup	731
Plain Yogurt	1 cup, low-fat	573
Salmon, cooked	3 oz	326
Banana	1 medium	422

Conclusion

Achieving an intake of 4700 mg of potassium daily is entirely possible by focusing on a diverse diet of whole foods. By strategically incorporating powerhouses like baked potatoes, avocados, spinach, and lentils into your daily meals, you can meet the recommended daily value without relying on supplements. Always remember to prioritize fresh, unprocessed foods and consult with a healthcare professional before making significant dietary changes, especially if you have pre-existing kidney issues or take certain medications. This food-based approach supports not only healthy potassium levels but also overall wellness. For more on the health benefits of maintaining a balanced diet, you can explore resources from the Harvard T.H. Chan School of Public Health.(https://nutritionsource.hsph.harvard.edu/potassium/)

Frequently Asked Questions

Excellent food sources include baked potatoes with the skin, avocados, cooked spinach, lentils, white beans, and dried apricots. A medium baked potato alone contains over 900 mg, while a whole avocado provides nearly 1,000 mg.

Yes, 4700 mg is the Daily Value for potassium for healthy adults as established by the FDA. This intake is considered safe when obtained from dietary sources, but individuals with pre-existing conditions like kidney disease should consult a doctor.

A diet rich in potassium and low in sodium is important for regulating blood pressure and overall heart health. Many processed foods are high in sodium and low in potassium, so focusing on fresh produce, legumes, and whole foods helps achieve a better balance.

While supplements can provide potassium, it is best to meet your needs through diet. Taking too much supplemental potassium can lead to health risks, especially for those with certain medical conditions. Supplements should only be used under a doctor's supervision.

Low potassium, or hypokalemia, can lead to symptoms like muscle weakness, fatigue, numbness, tingling, and heart palpitations. Severe cases can result in life-threatening irregular heart rhythms.

No, while a medium banana contains about 422 mg of potassium, many other foods are much richer sources. Foods like white beans, baked potatoes, and avocados contain significantly more potassium per serving.

Boiling vegetables can cause some potassium to leach into the water. To maximize potassium retention, it is best to cook vegetables through baking, roasting, or steaming.

Incorporate small, high-potassium changes, such as swapping out a side dish for a baked potato with the skin, adding more beans or lentils to your meals, or snacking on dried apricots or a yogurt cup.