Potassium Intake Reference
The 3,500 mg WHO target vs your fruit-and-veg reality — sodium's neglected counterweight.
The sodium-potassium ratio predicts blood pressure better than sodium alone, and most people run it backwards — double the sodium, half the potassium. A banana is ~420 mg, a potato ~900, a glass of coconut water ~600, a katori of dal ~350. Kidney disease reverses this advice entirely: potassium restriction there is clinician territory.
Formula
For general information only — not medical or training advice. Estimates vary between individuals; consult a qualified professional before changing your exercise or nutrition routine.
The 3,500 mg WHO target vs your fruit-and-veg reality — sodium's neglected counterweight. The Potassium Intake Reference is a free, private potassium intake tool — every result computes instantly in your browser with no sign-up and no data upload.
About Potassium Intake Reference
The sodium-potassium ratio predicts blood pressure better than sodium alone, and most people run it backwards — double the sodium, half the potassium. It applies estimate: servings × ~300 mg + potassium-dense items × ~450 mg + ~600 mg base. Use the Potassium Intake Reference to get an instant, clearly-explained result with the working shown step by step — free, private and with the source method cited.
How to use Potassium Intake Reference
- 1Enter your details in the Potassium Intake Reference input fields above.
- 2The result updates instantly with the working and reference bands shown.
- 3Adjust any value to explore how it changes the outcome — it's free and unlimited.
Why use Potassium Intake Reference?
- ✓Instant potassium intake result that recomputes as you type — no waiting, no page reloads
- ✓100% client-side: your health data never leaves your browser
- ✓Shows the actual formula and your numbers substituted in, so you can see exactly how the result is reached
- ✓Based on published, citable sources (WHO — Guideline: potassium intake, 2012)
- ✓Free forever with no sign-up, account or app install
Frequently asked questions
How does the Potassium Intake Reference work?+
The sodium-potassium ratio predicts blood pressure better than sodium alone, and most people run it backwards — double the sodium, half the potassium. The calculation uses the formula: estimate: servings × ~300 mg + potassium-dense items × ~450 mg + ~600 mg base. Everything runs instantly in your browser as you type — your inputs are never uploaded.
Is the Potassium Intake Reference accurate, and what is it based on?+
The method is traceable to authoritative sources, including WHO — Guideline: potassium intake, 2012; Perez V & Chang ET, Adv Nutr 2014 — Na/K ratio and BP. Results are estimates — individual variation always applies, so treat the output as a well-grounded starting point.
Is the Potassium Intake Reference free and private?+
Yes. It's completely free with no sign-up, and all computation happens locally in your browser, so none of your health data ever leaves your device.
Can I use this for medical decisions?+
This tool is for general fitness information only, not medical or training advice. Consult a professional before changing your routine.
What can I use the Potassium Intake Reference for?+
It's commonly used for potassium intake, potassium daily, 3500 mg potassium. The 3,500 mg WHO target vs your fruit-and-veg reality — sodium's neglected counterweight.
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