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Potassium and the Nutrition Facts Label
Kim Parker • Dec 17, 2019
If you count calories, you’re probably familiar with the Nutrition Facts Label, the panel found on the back of packaged foods outlining calories, fat, protein, carbohydrates, and other nutrients. You may have also noticed that potassium is often missing from the labels, even on foods that are known to contain potassium, such as canned beans, vegetables, and milk and yogurt. This is because, as of now, food manufacturers aren't required to include potassium on their labels – unless a product is making a specific, potassium-related health claim.
In the United States, this has the potential to change in the coming months. The nutrition facts label, which has only undergone minor updates in the last 20 years, is getting a makeover. The FDA is planning to make changes based on the latest nutrition recommendations, proposed by organizations like the Center for Science in the Public Interest (CSPI). Proposed changes include making calorie counts more prominent, removing confusing serving sizes, and distinguishing between added and natural sugars on the label.
Potassium is also a key part of nutrition. If you’re at risk for heart disease, it can be especially crucial to increase your intake of potassium, which is important for heart health. In turn, if you suffer from kidney disease, too much potassium can cause serious issues. In these situations, it may be necessary to monitor your potassium intake with the guidance of a medical professional.
Even if potassium isn’t a serious health concern for you, it can contribute to overall health by maintaining normal cell function, balancing mineral levels in the body, and reducing blood pressure. However, most Americans aren’t meeting the Recommended Daily Intake (RDI) levels for potassium. Adding potassium to the nutrition facts label may be a way to help consumers increase their intake of this important mineral.
In the meantime, here's a list of high potassium foods and more ideas about how you can make sure you're getting enough.
List of foods high in Potassium
Vegetables
- Beet greens
- Jerusalem artichokes
- Broccoli
- Plantains
- Potato, baked
- Potato, French fries
- Lima beans
- Plantains
- Potatoes
- Spinach
- Sqaush, winter
- Sweet potato
- Tomato products
- Carrot juice
Fruit
- Dried apricots
- Cantaloupe
- Currants
- Dates
- Guava
- Kiwi fruit
- Prune juice
- Prunes
- Raisins
- Banana
Milk
- Milk, condensed
- Milk, evaporated
Meat/Beans
- Beans, baked
- Beans, kidney
- Beans, pinto
- Black-eye peas
- Clams
- Fish, halibut
- Fish, rockfish
- Lentils
- Peas, split
- Soybeans
- White beans
Mixed Dishes
- Chili con Carne
- Spaghetti sauce
Oils/Fat
- Avocados
- Chestnuts
Misc.
- Trail mix
- Blackstrap molasses