Nutrient
Potassium: the Daily Value and where it comes from
The FDA Daily Value for potassium is 4,700 mg for adults and children 4 and over (21 CFR 101.9(c)). Of 4,430 USDA reference foods with a typical portion, 422 give at least 10% of it (470 mg) in one portion and 37 give 20% (940 mg).
Updated · By GetFoodFacts · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked
- Daily Value
- 4,700mg
- the reference on every Nutrition Facts label
- Good source
- 470mg
- per serving, 10% DV (21 CFR 101.54(c))
- High in potassium
- 940mg
- per serving, 20% DV (21 CFR 101.54(b))
Portions that give the most potassium
Beet greens, cooked, boiled, drained, with salt (1,309 mg in 1 cup (1" pieces), 28% DV), Natto (1,276 mg in 1 cup, 27% DV) and Yam, raw (1,224 mg in 1 cup, cubes, 26% DV) give the most per typical portion. The full ranking lists every food that supplies 10% of the Daily Value or more.
Source: USDA FoodData Central, April 30, 2026 release; FDA Daily Values (21 CFR 101.9).
Packaged foods: where "good source" is common
| Category | Products | Good source | Share |
|---|---|---|---|
| Plant Based Water | 643 | 221 | 34% |
| Prepared Soups | 840 | 264 | 31% |
| Fish – Unprepared/Unprocessed | 499 | 117 | 23% |
| Dough Based Products / Meals | 465 | 100 | 22% |
| Frozen Dinners and Entrees | 4,995 | 903 | 18% |
| Chili and Stew | 1,072 | 169 | 16% |
| Vegetables, Prepared | 840 | 126 | 15% |
| Other Deli | 3,317 | 467 | 14% |
Source: USDA FoodData Central branded foods, April 30, 2026 release; "good source": 10% or more of the Daily Value per serving (21 CFR 101.54(c)).
How much potassium a day, by age and sex
The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (AI): 2,600 mg for women and 3,400 mg for men aged 19 to 30.
| Age | Women and girls | Men and boys |
|---|---|---|
| 2-3 | 2,000 mg | 2,000 mg |
| 4-8 | 2,300 mg | 2,300 mg |
| 9-13 | 2,300 mg | 2,500 mg |
| 14-18 | 2,300 mg | 3,000 mg |
| 19-30 | 2,600 mg | 3,400 mg |
| 31-50 | 2,600 mg | 3,400 mg |
| 51 and older | 2,600 mg | 3,400 mg |
Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.
See every food ranked by potassium
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- 21 CFR 101.12, Reference amounts customarily consumed
- the serving each kind of food is labeled by. ecfr.gov
- FDA, Daily Value on the Nutrition and Supplement Facts Labels
- the Daily Values in a table. fda.gov