Although fruits and vegetables like bananas and sweet potatoes tend to be the highest in Potassium, there is also some potassium in eggs.
Meeting your daily potassium requirements is crucial for a multitude of reasons. Potassium helps our cells function correctly and also contributes to fluid regulation.
Due to various causes, doctors may advise patients to either increase or reduce their potassium consumption.
If eggs are one of your favorite meals, let’s find out how much Potassium in eggs, why Potassium is so essential, and what may happen to our bodies if we consume too much or too little of it.
How Much Potassium Should I Consume?
Did you know that according to some, your daily potassium requirement may also depend on factors like ethnicity?
Did you know that according to research, your daily potassium requirement may also depend on factors like ethnicity?
According to the World Health Organization, generally known as WHO, adults require at least 3,510 milligrams of Potassium through food each day even though there is no recommended daily intake for it (1).
This suggestion has been adopted by certain nations, including Spain, Mexico, Belgium, and the UK. Some countries like the United States prefer taking at least 4,700 milligrams daily.
However, according to research, there may be little to no additional health advantages when people consume 4,700 mg or more Potassium daily (2).
How Much Potassium in Eggs?
Approximately 70 milligrams of Potassium is present in one big egg (3). If you don’t like the yolk or want to cut down fat and calories from your diet, you can still obtain Potassium from a plain egg white.
Approximately 55 milligrams of Potassium is present in egg whites, which make up almost 80% of the whole potassium content of the egg.
The method of how you cook an egg affects the potassium concentration.
Here is a breakdown of the Potassium in eggs according to how you cook them:
- A large boiled egg has 70 milligrams of Potassium
- A fried egg has 150 milligrams of Potassium
- You will receive 200 milligrams of Potassium from scrambled eggs
The Advantages of Potassium in Eggs
Here are a few benefits you receive from the Potassium in eggs:
Promote a Healthy Heart
Did you know that every heartbeat requires the mineral potassium?
Our hearts beat around 100,000 times daily, and Potassium helps your heart contract so that blood can flow through your body (4). A potassium deficit can impair how your heart circulates blood throughout your body (5).
This may result in some organs receiving less blood than they need. In the long term, this might be harmful and lead to severe problems.
Controls the Amount of Water in The Body
Potassium is a form of electrolyte which helps our bodies regulate the water in the cells. The water in our body’s cells gets affected if potassium levels drop.
Therefore, when the body has insufficient Potassium, the functioning of the cells is also negatively affected, which may result in symptoms like muscle weakness and twitching.
Potassium in eggs can, therefore, may significantly aid in the body’s regulating water.
Our bodies use Potassium to help them excrete sodium through urine (6). Additionally, Potassium helps minimize blood artery wall tension, lowering blood pressure.
Doctors sometimes may advise people who are otherwise healthy but have blood pressure above normal levels to increase their potassium intake through diet.
Reduce the Risk of Death from Stroke
According to research published in 2014 in older women, especially those who don’t have blood pressure issues, high potassium consumption is linked to a decreased risk of all stroke and ischemic stroke as well as other causes of death (7).
Prevent the Risk of Developing Kidney Stones
According to a study published in 1993 carried out over four years, researchers found that around 45,691 men who consumed the most Potassium daily had a 51 percent lower risk of kidney stones (8).
Kidney stones are material formations that can develop during urine formation. In the long term, kidney stones might lead to severe problems. A kidney stone stuck in the ureters can restrict the urine’s flow, cause the ureter tubes to spasm, and inflame the kidney, which can be highly unpleasant.
Numerous studies have demonstrated that Potassium reduces the amount of calcium in urine, a prevalent mineral in kidney stones (9).
Thus, you can prevent the risk of developing kidney stones by maintaining a healthy Potassium intake (10); as mentioned above, one can conveniently incorporate Potassium into their diet as day-to-day ingredients, including fruits and vegetables, contain Potassium.
Foods Rich in Potassium
Even though there is some amount of Potassium in eggs, there are other foods that offer a much high concentration of Potassium. The next time you go on a grocery run, pick the following items to add potassium-rich foods to your diet:
- Leafy Greens
- Bran cereal
- Beans such as lentils, soybeans, pinto beans, and Lima beans
- Brown rice
What Happens If I Consume Too Little Or Excessive Amounts Of Potassium?
Usually, excessive potassium losses in the body cause deficiency of Potassium. This might occur due to severe diarrhoea, dehydration, persistent vomiting, or other conditions where one loses water.
According to research, it’s rare to have excess Potassium (11). There isn’t much proof that healthy individuals may have to deal with extra Potassium from diet concerns, but it can occur if you consume a lot of potassium supplements.
Most cases of excessive blood potassium develop when the body cannot naturally eliminate the mineral through urination. Hence, it mainly affects those who have chronic renal disease or impaired kidney function. If you have any of these conditions, your doctor might advise limiting your Potassium consumption.
Additionally, because kidney function often diminishes with age, some groups, such as those battling a chronic renal disease, those using blood pressure drugs, and older adults, may benefit from reducing their potassium intake.
Symptoms of Low Potassium
Low potassium levels are also called Hypokalemia. Low Potassium in moderate cases may not show any symptoms.
However, below are a few signs that you may look out for:
- Heart Palpitations
- Muscle spasms and weakness
- Sensations of numbness or tingling
Symptoms of severe potassium deficiency may include:
- Severe muscle cramps
- Muscle weakness or paralysis
- Irregular heartbeat
- Extreme thirst
- Low blood pressure
- Excessive urination
Symptoms of High Potassium
High Potassium is commonly known as hyperkalemia, and many people have little or no symptoms. Symptoms of a moderately high potassium level include:
- You could experience some trembling
- Tingling or other weird sensations
It frequently starts mild and progresses progressively over several weeks or months. High potassium levels can cause various symptoms, including heart palpitations, breathlessness, chest discomfort, nausea, and vomiting.
It is a life-threatening disorder that can occur suddenly or be severe. If you have any symptoms of hyperkalemia, it is important to get medical assistance immediately.
Easy Potassium Rich Smoothie Recipes
Here are a few delicious and easy-to-make smoothie recipes that you can make to boost Potassium in your body and live a healthier lifestyle:
Green Potassium Smoothie
This green smoothie features healthy and delicious ingredients that are a source of many essential minerals and nutrients, including Potassium.
You can make this recipe for breakfast or consume it after a workout to reenergize your muscles.
- 1-2 frozen bananas
- Juice from one orange
- One frozen mango (sliced)
- Half to one cup of spinach
- A cup of coconut water
- 1-2 tsp natural honey
- One thinly sliced avocado
- 3-4 almonds
Add the abovementioned ingredients to a strong blender until the mixture is perfectly smooth. Serve topped with crushed nuts, chocolate chips, or chia seeds.
Banana and Avocado Smoothie
- One frozen banana
- One medium-sized chopped avocado
- 1-2 tsp organic honey
- 12 teaspoon ground cinnamon
- Vanilla extract (1/2 tsp)
Add all ingredients to a strong blender until the mixture is smooth. Serve chilled, topped with bananas or chia seeds.
Consuming sufficient Potassium is critical for your physical wellbeing. Although you will get small amounts of Potassium in eggs, many other foods are significantly higher in potassium content that you can consume if you want to enhance your potassium intake.
Keep in mind that food is a natural source of Potassium, and you may never get a high potassium level only from diet. If you have any signs of elevated Potassium, it is best to have your kidneys assessed.
You may also utilize the recipes mentioned above to make tasty and filling smoothies to maintain a healthy balance of Potassium in your body.
Further reading: How much potassium is in Broccoli?
1. Can I Consume Eggs On A Low Potassium Diet?
Eggs do not contain lots of Potassium. Thus, individuals on a low potassium diet can eat them. However, they should be consumed in moderation with no more than one to two eggs daily.
2. Are Eggs Bad For Kidneys?
Egg whites are a rich source of kidney-friendly protein. Furthermore, they are an ideal alternative for dialysis patients with increased protein demands but must reduce phosphorus.
3. Can Increased Water Intake Lower Potassium?
Excessive water consumption may result in potassium deficiency. This might result in leg discomfort, irritability, chest pain, and so on. It may also result in excessive urine, which can be annoying. However, if your doctor has advised you to lower Potassium levels, increasing your water intake may help you achieve that.
4. Can I Get A Home Test Kit For Checking Potassium Levels?
As of yet, there are no options for at-home potassium testing kits. You can check your Potassium levels by getting a blood or urine test done at a laboratory.
5. What Is The Primary Cause Behind High Potassium Levels?
Kidney disease is the most prevalent cause of excessive Potassium. Another cause of elevated Potassium is dehydration. Additionally, some medications may also cause high Potassium levels.
6. What Is The Best Method Of Rapidly Increasing Potassium?
To rapidly increase your Potassium levels, consume potassium-rich foods like bananas, sweet potatoes, turkey, dried apricots, avocados, leafy greens, potatoes, dried peas, and tuna. If you ensure your diet includes these and other high-potassium items, you’ll be at much less risk of developing a Potassium deficiency.
7. What Time Of Day Should One Take Potassium Supplement?
Before starting a potassium supplement, you should consult with your doctor. This is because supplements may cause high Potassium levels that may become dangerous. Taking this medication within 30 minutes of a meal and with a snack before bed is advisable.