Quick Answer
Egg yolk does contain a moderate amount of potassium, but it is not considered a high potassium food. A large egg yolk contains around 18 mg of potassium, which provides about 0.5% of the RDI for adults. While egg yolks supply other important nutrients like vitamin A, vitamin D, choline and antioxidants, fruits, vegetables, dairy products and meat contain much higher amounts of potassium per serving.
How Much Potassium is in an Egg Yolk?
The potassium content in egg yolk is relatively low compared to many other foods.
According to the United States Department of Agriculture (USDA), one large chicken egg yolk (17g) contains:
- 18 mg of potassium
This means that 100 grams of egg yolk contains approximately 106 mg of potassium.
To put this in perspective, the daily Recommended Dietary Allowance (RDA) for potassium for adults is 4700 mg per day. An egg yolk provides 18 mg, or just 0.5% of the RDA.
While egg yolks contain a number of vital nutrients, they are not considered a significant source of potassium compared to many other potassium-rich foods.
Foods Higher in Potassium Than Egg Yolks
Many foods contain substantially more potassium than egg yolks. Some foods that are high in potassium include:
- Potatoes – A medium baked potato with skin contains 941 mg potassium
- Bananas – One medium banana contains 422 mg potassium
- Salmon – Half a fillet of salmon contains 414 mg potassium
- Avocados – One avocado has 364 mg potassium
- Spinach – 1 cup cooked spinach has 839 mg potassium
- Kidney beans – 1 cup contains 1004 mg potassium
- Yogurt – 1 cup contains 579 mg potassium
- Prunes – 1 cup contains 798 mg potassium
- Coconut water – 1 cup contains 600 mg potassium
As you can see, these foods provide anywhere from 20 to over 50 times more potassium per serving than a large egg yolk.
To get 4700 mg of potassium from egg yolks alone, you would need to eat around 260 egg yolks in a day! Clearly egg yolks are not considered a rich source of potassium.
Daily Potassium Needs
Potassium is an essential mineral that is important for overall health. Here are some of the key benefits of potassium:
- Maintains normal fluid balance – Potassium helps regulate fluids and electrolyte balance in the body.
- Supports muscle and nerve function – Potassium is needed to transmit electrical impulses across cell membranes for muscle contractions and nerve impulses.
- Reduces risk of heart disease – Adequate potassium intake is linked to lower blood pressure and reduced risk of stroke.
- Builds strong bones – Potassium works together with calcium and magnesium to promote bone strength.
According to the Institute of Medicine, the recommended daily intake for potassium is:
- Adults: 4700 mg per day
- Adolescents: 4700 mg per day
- Children 9-13 years: 4500 mg per day
- Children 4-8 years: 3800 mg per day
- Children 1-3 years: 3000 mg per day
- Infants 7-12 months: 700 mg per day
However, research shows that most people around the world consume less than the recommended amounts of this important mineral.
Low potassium intake has been associated with high blood pressure, kidney stones, osteoporosis, stroke and heart disease. That’s why nutrition experts emphasize the importance of getting enough potassium-rich foods in your diet.
Top 10 Potassium-Rich Foods
While egg yolks provide 18 mg potassium per large yolk, there are many other foods that can help you meet your recommended daily intake.
Here are some of the top potassium-rich foods and their potassium content per serving:
| Food | Serving | Potassium (mg) |
|---|---|---|
| White potatoes | 1 medium, with skin | 610 |
| Sweet potato | 1 medium, with skin | 542 |
| Prunes | 1⁄2 cup | 637 |
| Cooked spinach | 1⁄2 cup | 839 |
| Cooked white beans | 1⁄2 cup | 596 |
| Avocado | 1 medium | 364 |
| Atlantic salmon | 3 ounces | 414 |
| Banana | 1 medium | 422 |
| Soymilk | 1 cup | 299 |
| Lentils | 1⁄2 cup | 365 |
As this table shows, many fruits, vegetables, beans, lentils, dairy products and fish are excellent sources of potassium.
Aim to include several potassium-rich foods as part of a healthy, well-rounded diet each day.
Health Risks of Low Potassium
Consuming too little potassium over time can negatively impact your health in the following ways:
- High blood pressure – Low potassium levels allow more sodium to be retained, which can elevate blood pressure.
- Heart disease – People with low potassium intake have up to a 27% higher risk of stroke and a 21% increased risk of ischemic heart disease.
- Kidney stones – Low levels of potassium increase calcium excretion in urine, raising kidney stone risk.
- Osteoporosis – Lack of potassium impairs the body’s acid-base balance, leading to excessive calcium loss from bones.
- Muscle cramps – Potassium helps muscles contract. Deficiency can cause painful cramping and spasms.
- Fatigue – Low potassium can lead to weakness, fatigue and feeling run down.
Increasing potassium intake may help lower blood pressure, support bone health and reduce the likelihood of heart disease and strokes.
Increasing Your Potassium Intake
If you want to boost your potassium levels, focus on incorporating more high potassium foods into your diet, such as:
- Fruits – Bananas, prunes, apricots, melon, oranges
- Vegetables – Spinach, broccoli, potatoes, sweet potatoes, mushrooms, tomatoes
- Beans & Lentils – Kidney beans, white beans, lima beans, lentils
- Nuts & Seeds – Almonds, pistachios, peanuts, walnuts, pumpkin seeds
- Dairy – Milk, yogurt, ricotta cheese
- Fish – Salmon, cod, tuna
- Meats – Beef, chicken, turkey
Incorporating more of these potassium powerhouses into meals and snacks can help you reach your 4700 mg daily target.
Some simple ways to get more potassium include:
- Adding a banana, yogurt or handful of almonds to your breakfast
- Snacking on fruits and vegetables like apricots, carrots and celery
- Adding beans, lentils or sweet potato to salads or tacos
- Cooking tomato-based sauces and casseroles with ground turkey or spinach
- Seasoning food with potassium-rich herbs like parsley and basil
Focusing on real, whole foods like fruits, vegetables, beans, nuts, seeds, dairy and fish is the best way to get dietary potassium. Processed foods are often low in this key mineral.
If you take potassium supplements, stick to the recommended dose and check with your healthcare provider first, as excess supplementation can be harmful.
Groups at Risk of Low Potassium
Certain groups may be more prone to low potassium levels, including:
- Older adults – Kidney function and potassium absorption decreases with age.
- People taking diuretics – Diuretics like hydrochlorothiazide increase urine output, which can deplete potassium.
- Endurance athletes – Heavy sweating leads to mineral losses.
- Those with gastrointestinal disorders – Conditions like Crohn’s disease, ulcerative colitis and celiac disease impair nutrient absorption.
- People taking antacids – Some antacids can lower potassium levels when taken regularly.
Those at risk should aim to eat plenty of potassium-rich foods daily. Speak to your doctor about monitoring levels through blood tests. Supplementation may be recommended if deficiency is found.
Can You Get Too Much Potassium?
For most healthy people, dietary potassium from foods does not pose a risk of excessive intake.
However, getting too much supplemental potassium can be dangerous. Taking over 100 mg per day of potassium supplements without medical oversight can lead to hyperkalemia.
Symptoms of hyperkalemia may include:
- Tingling sensations
- Weakness or paralysis
- Nausea
- Slow heart rate
- Chest pain
Extremely high potassium levels can potentially cause life-threatening heart rhythm disorders.
That’s why it’s important to avoid potassium supplements unless they are prescribed by your doctor. Get your potassium from healthy whole foods instead.
The Bottom Line
In summary, egg yolks contain a small amount of potassium, providing around 18 mg per yolk. While they supply other vital nutrients, egg yolks are not a rich source of potassium compared to many other foods.
To meet your recommended daily potassium needs, focus on eating more fruits, vegetables, beans, lentils, nuts, seeds, dairy and fish. These whole foods contain the highest levels of potassium per serving.
Incorporating more potassium-rich foods in your diet can promote heart health, bone strength, muscle function and normal fluid balance. Aim for 4700 mg of this mineral daily from wholesome foods for optimal health.