Eggs contain low to moderate amounts of potassium. Actually, an egg contains about 66 mg of potassium, or only 2% of the recommended daily intake.
Why do we need potassium?
Potassium is an essential nutrient. It’s present in all body tissues. Getting enough potassium may lower high blood pressure, and decrease the risk of cardiovascular disease, stroke, and diabetes. Also, it’s vital for glucose metabolism.[1,2]
Also, potassium may decrease the risk of developing osteoporosis, as it regulates calcium metabolism.
Moreover, potassium is an electrolyte. It’s involved in muscle contraction and the transmission of nerve impulses. We lose potassium when we sweat or work out. We have to replenish it. A common sign of potassium deficiency is muscle cramps![3]
How much potassium do we need a day?
The recommended daily intake of potassium is 2,600 for women and 3,400 mg for men.
Children and teenagers require lower doses. Pregnant women require about 2,900 mg, while lactating women require 2,800 mg of potassium a day.[4]
Healthy people can safely consume much higher doses. But, people with certain diseases, such as kidney disease, shouldn’t exceed the maximum safe dose. They have to follow a low-potassium diet.
Always consult your physician before taking a dietary supplement, or changing your diet.
How much potassium in an egg?
Eggs aren’t particularly rich in potassium. Actually, a large egg contains about 66 mg of potassium, or only 2% of the recommended daily intake.[5]
Moreover, a 3-egg omelet contains approximately 200 mg of potassium, or almost 6% DV (Daily Value).
Eggs have a great nutritional value. They’re particularly high in high-quality protein, choline, omega-3s, as well as many minerals, such as iron, calcium, magnesium, and zinc. Moreover, eggs contain all vitamins except vitamin C. In fact, they’re rich in vitamin A, vitamin B12, and vitamin D.
But, we should consume eggs in moderation. They’re pretty high in cholesterol and saturated fatty acids. In fact, just an egg contains 1.6 g of saturated fatty acids, while the upper safe dose is only 13 g for a 2,000-calorie diet. High intakes of saturated fats may raise cholesterol and increase the risk of heart disease and stroke.[6]
Can people who follow low-potassium diets eat eggs?
People with certain diseases, such as chronic kidney disease, should limit potassium intake. Hence, they may need to avoid eating too many eggs.
Furthermore, patients with chronic kidney disease should limit saturated fat intake to less than 7% of calories and cholesterol to less than 200 mg per day.[7]
Although there hasn’t been found an association between egg consumption and an increased risk of chronic kidney disease progression, patients should consult their physician before consuming eggs.
After all, the egg yolk is high in phosphorus. An egg contains 93 mg of phosphorus. Patients with kidney disease should limit phosphorus intake as well.
On the other hand, patients who undergo dialysis treatment may benefit from consuming egg whites, as they need more protein. Moreover, egg whites are low in calories, sodium, potassium, and phosphorus.
Common foods high in potassium
Actually, nuts, seeds, beans, many vegetables and fruits are high in potassium.
Following a diet high in potassium is easy. Even favorite foods like bananas, potatoes, and dark chocolate are excellent dietary sources of potassium!
