Free Canadian potassium reference using the 2019 NASEM / IOM Dietary Reference Intakes. Look up your Adequate Intake — informational only, not a personal supplementation plan.
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2019 IOM / Health Canada Adequate Intake
2,600mg/day
There is no Tolerable Upper Intake Level for potassium from food in healthy adults — kidneys regulate excess. The previous single 4,700 mg target was retired in 2019 because epidemiological data didn’t support it as a public-health requirement.
Cheat sheet · approximate potassium per serving
1 medium banana · 422 mg
1 medium baked potato (with skin) · 925 mg
1 cup cooked spinach · 840 mg
1 cup cooked white beans · 1,000 mg
1 medium avocado · 690 mg
1 cup yogurt (plain) · 380 mg
1 cup orange juice · 496 mg
1 cup cooked sweet potato · 950 mg
Reference only. People with chronic kidney disease, on potassium-sparing diuretics or ACE inhibitors should follow individualised potassium guidance from their doctor — supplemental and even dietary potassium can be dangerous in those contexts.
Why the target changed in 2019
The 2005 4,700 mg recommendation was based on short-term blood-pressure trials and was unrealistically high — average North American intake is around 2,300 mg/day. The 2019 panel reviewed observational and randomised data on cardiovascular outcomes and replaced the single number with sex-specific Adequate Intakes (3,400 mg men, 2,600 mg women) that better reflect intakes associated with the lowest disease risk in the population.
Food sources that move the needle
A baked potato with skin (~925 mg), a cup of cooked spinach (~840 mg), a cup of white beans (~1,000 mg), a banana (~422 mg) or a cup of orange juice (~496 mg) each cover meaningful portions of the daily AI. The DASH eating pattern — high in fruit, vegetables, beans and dairy — is built around these foods and has decades of evidence for blood-pressure benefit.
When to talk to your doctor first
Chronic kidney disease, potassium-sparing diuretics (spironolactone), ACE inhibitors and ARBs all raise serum potassium. Hyperkalaemia is a medical emergency. If you fall into these categories, do not change your potassium intake or start a supplement without your physician’s explicit guidance.
This tool is for educational purposes only and does not provide medical advice, diagnosis, or treatment. Always consult a licensed Canadian healthcare professional. Read our full disclaimer.