The Potassium Powerhouse: Just How Much Potassium is in Beef?

As a longtime carnivore and health enthusiast I’m always interested in learning the nutrient content of my favorite foods. And beef is hands-down one of my go-to protein sources. But I was curious – just how much potassium does beef contain?

In this detailed guide, we’ll dive into the potassium content in different cuts and types of beef You’ll learn how beef stacks up against other meats and foods high in potassium. I’ll also provide some tips for getting enough (but not too much) potassium from beef as part of a healthy diet Let’s dive in!

Why Potassium Matters for Health

First, a quick overview of why potassium is such an important mineral. Here are some of the key functions of potassium in the body:

  • Maintains normal fluid balance and blood pressure [1].

  • Supports proper muscle and nerve function [2].

  • Decreases risk of kidney stones and bone loss as we age [3].

  • Helps regulate heart rhythm and reduces risk of stroke [4].

The recommended potassium intake is 4700mg per day for adults. While fruits and veggies are great sources, meat and other animal products provide potassium too [5].

Now let’s see how beef delivers when it comes to this essential mineral.

Pork Offers the Most Potassium of All Meats

Believe it or not, pork contains more potassium than other types of meat. A 3-ounce serving of pork loin contains about 770mg potassium – over 16% of your daily needs. Other potassium counts for pork [6]:

  • Canadian bacon (3 oz): 598mg
  • Roasted ham (1 cup): 573mg

However, pork products are also high in fat and cholesterol. Eating too much has been linked to higher heart disease risk [7].

Potassium Counts in Different Cuts of Beef

Beef contains less potassium than pork, but still provides a decent amount of this key mineral [8]. Potassium content varies somewhat based on the cut:

  • Ribeye fillet (6 oz): 438mg (9% DV)
  • Tenderloin, top loin, chuck (6 oz): 370-400mg (8-9% DV)
  • Ground beef (6 oz): 352mg (7% DV)

For a potassium boost from beef, choose leaner cuts and trim visible fat before cooking. This also reduces the fat and cholesterol content.

Comparing Beef to Other High Potassium Foods

Beef provides more potassium than some other animal proteins and plant foods [9]:

  • Chicken breast (3 oz): 230mg
  • Salmon fillet (3 oz): 318mg
  • Black beans (1 cup): 611mg
  • Avocado (1 whole): 485mg
  • Sweet potato (1 medium): 542mg
  • White potato (1 medium): 926mg

Ounce for ounce, salmon and beans have beef beat. But beef still stacks up pretty well for potassium content.

Get Enough Potassium, But Not Too Much

When it comes to potassium, moderation is key. Here are some tips for getting enough – but not excess – potassium from beef [10]:

  • Stick to the recommended 3-4 ounces of cooked beef per day.

  • Choose lean cuts like sirloin, round, and loin to minimize saturated fat intake.

  • Prepare beef by broiling, grilling or roasting to avoid adding extra fat.

  • Balance beef with other potassium sources like yogurt, bananas, potatoes and leafy greens.

  • Avoid taking potassium supplements unless directed by your doctor.

  • Check with your doctor before increasing potassium if you have kidney disease or take blood pressure medications.

Enjoying a few servings of lean beef per week provides potassium along with protein, iron, zinc and B-vitamins. Combined with plenty of fruits and veggies, it’s a winning recipe for good health!

Maximize the Nutrient Benefits of Beef

In addition to its potassium content, beef provides several other key nutrients [11]:

  • High quality, complete protein to build and repair muscle.

  • Heme iron that is more bioavailable than plant sources.

  • Zinc to support immunity and thyroid function.

  • Vitamin B12 for healthy blood and nerves.

  • Antioxidants like selenium help fight cancer and heart disease.

How to Get Enough Potassium on the Carnivore Diet – Dr. Berg


Which meat has the most potassium?

Most meats add some potassium to your meals. Chicken breast has the highest amount at 332 milligrams of potassium per 3-ounce serving. Beef and turkey breast contain 315 and 212 milligrams, respectively. If you don’t eat meat, you can include fish in your diet.

Are eggs high in potassium?

One large egg contains about 63 mg of potassium. 11 Eggs are considered a low-potassium food but check with your doctor or dietitian to find out how often you should eat them. What meats and fish are best for a low-potassium diet?

Is 1 banana a day enough potassium?

In particular, the Express headline suggests that a banana a day would be enough to meet your potassium requirements, whereas, in fact, a banana contains about 11 per cent of the 3,500mg recommended by UK dietary guidelines.

How much potassium is in beef?

On average, beef contains approximately 330-370 mg of potassium per 100 grams.** 1. What is potassium? Potassium is an essential mineral that supports various functions in the body, including proper heart and muscle function, nerve signaling, and maintaining fluid balance. 2. Why is potassium important?

What meats and seafood can be eaten if potassium levels are too high?

If potassium levels are too high, it is recommended to consume meats and seafood with a low potassium content, such as fresh fish, shellfish and oysters, as well as unsalted canned tuna and salmon. It is important to avoid canned, salted, pickled, seasoned or smoked fish.

Is ground beef high in potassium?

The potassium content of ground beef can vary slightly depending on the fat content of the beef, but in general, ground beef is a relatively high-potassium food. 5. Are there other sources of potassium besides ground beef?

Is beef a good source of potassium?

Beef. Beef also supplies you with potassium. A six-ounce, rib-eye fillet has roughly 438 milligrams of potassium, which meets 9 percent of your daily need for the mineral. Tenderloin, top loin, chuck, top round, ribs and shank cuts of beef all contain 370 to 400 milligrams of potassium per serving.

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