Please Note: You have clicked on a link to a website maintained by a third party and are about to leave the Potatoes USA website. The external link should not be considered an endorsement by Potatoes USA of the third party website or the company or organization that owns it, and Potatoes USA is not responsible for the accuracy or nature of the content of the linked website.
Click ‘OK’ to continue, or ‘Cancel’ to return to PotatoGoodness.com.
Request a private, all-expenses-paid Innovation Session to unlock the full culinary (and profit) potential of America’s Favorite Vegetable.
Potatoes are a good source of potassium, an essential mineral that helps support muscle function and other important body functions. As a versatile, nutrient-dense vegetable, potatoes make it easy to add potassium to your diet. Learn how much potassium potatoes have, why it matters, and delicious ways to enjoy them.
Potassium is an overlooked and under-consumed mineral and electrolyte that supports muscle, cardiovascular, and nervous system function.
The good news: potatoes are an affordable, delicious source of potassium. When most people think about potassium, they think of bananas, but a medium potato has more potassium than a medium banana.
Keep eating bananas—but think of potatoes as another good potassium choice for breakfast, lunch, dinner, and snack time.
Did You Know? A medium 5.3-ounce, skin-on potato has 620 mg of potassium, compared to 422 mg in a medium banana.
Potassium is an under-consumed essential mineral. Less than 3% of Americans consume enough potassium to meet their daily needs. Because the body cannot make potassium, the only way to get it is through the foods we eat.
Did You Know? Potassium is classified as an electrolyte because, when it dissolves in water, it creates positively charged ions. These ions conduct electricity within your cells, supporting a range of essential functions.
Potassium has a wide-ranging role in your body, including:
“Potassium is an essential nutrient and an electrolyte that aids muscle, cardiovascular, and nervous system function. Potassium also helps maintain normal blood pressure. Research suggests diets high in potassium and low in sodium may reduce the risk of hypertension and stroke.”
–Riley Peterson, RDN, Director of Nutrition, Potatoes USA.
Potassium plays a role throughout your body. That’s why getting enough potassium matters: Your body needs it to function well.
Did You Know? Skin-on potatoes rank highest in potassium content among the top 20 best-selling fruits and vegetables.
The foods that have the most potassium include potatoes, dried apricots, lentils, acorn squash, dried prunes, raisins, and kidney beans.
A medium (5.3 ounce) skin-on potato contains 620 milligrams of potassium, giving you 15% of the daily value.
According to Dr. Adam Drewnowski and his colleagues at the University of Washington, potatoes are the largest and most affordable food source of potassium.
Their research concludes that potatoes are one of the best nutritional values in the produce department, providing more nutritional value per dollar than most other raw vegetables.
Did You Know? Potassium isn’t stored in the body for later use, so routinely eating foods that are good sources of potassium is the best way to help meet your daily needs.
Potatoes are an easy, portable, and affordable way to fuel athletic performance, from running and cycling to pickleball and weightlifting. No matter how you move your body, physically demanding activities such as exercise, stress your body and cause you to sweat. When you sweat, you lose electrolytes, including potassium.
If you don’t replenish these lost electrolytes, you may experience muscle cramps, excessive fatigue, and lightheadedness.
Potatoes are a reliable and delicious source of potassium, carbohydrates, and calories needed to support physical activity.
It’s important to pay attention to how much you’re sweating when working out and being active indoors and outdoors, and to stay fueled.
Here are some ways to incorporate potato power when you plan to be active:
Potatoes also support recovery and get you ready for the next game, competition, or task.
One of the easiest ways to get enough potassium in your diet is to eat more vegetables and fruit. Along with getting the necessary potassium, it also increases your intake of other critical nutrients.
Here are some top potato recipes that can help you increase potassium intake:
Did You Know? For adults, adequate potassium intake is 3,400 mg per day for men and 2,600 mg per day for women, but most Americans fall short.
From quick breakfasts to performance-fueling snacks and veggie-packed dinners, potatoes make it easy to add more potassium, energy, and everyday nutrition to your meals.
A. Yes, a medium potato has more potassium than a medium banana. A 5.3-ounce, skin-on potato has 620 mg of potassium, while a medium banana has about 422–450 mg.
A. Potassium is important because your body needs it for proper kidney and heart function, muscle contraction, and nerve transmission. It also helps support normal fluid balance in the body.
A. Adults need different amounts of potassium each day based on age and sex. For adults 19 and older, the adequate intake is 3,400 mg per day for men and 2,600 mg per day for women.
A. Yes, potatoes can support athletic performance. A medium skin-on potato provides carbohydrate for energy and 620 mg of potassium, an electrolyte that supports muscle function and is lost in sweat.
Get one delicious potato recipe delivered to you each week. You’ll always have new, tasty ideas—even on a busy weeknight.
Sign Up