We all know that tea is one of the best beverages available that has many benefits to overall health. However, is tea also high in potassium?
If you consume a lot of tea, it’s very important for you to know how the lack of potassium or its high content can impact your health.
Is tea high in potassium?
Tea is generally a low potassium beverage that is safe to consume if you’re following a low-potassium diet. Although the potassium content varies between various types of teas, the potassium content is overall very low.
Make sure to check out: Can You Check Your Potassium Level At Home? and The Best Low Potassium Snacks (Eat This, Not That).
How much potassium is in tea?
How much potassium is in tea depends on which tea you’re drinking. For instance, one serving (8 oz/236 ml) of black tea contains 88 mg of potassium (less than 2% of recommended daily intake), the same serving of green tea has around 20 mg, and a cup of herb tea has around 21 mg of potassium.
Straightaway you can see what kind of tea is the best for you depending on whether you want to boost or limit your potassium intake. The recommended daily intake of potassium for a healthy adult is 3,500–4,700 mg.
On the other hand, a low-potassium diet entails a daily potassium intake of 2,000-3,000 mg.
Is tea good for you?
Tea is known to have numerous benefits to our health. Let’s see some of them.
Tea has less (or no) caffeine
Tea generally has a much lower caffeine content than coffee. That’s true for all teas and especially herb teas that have no caffeine at all. This makes them the perfect beverage if you need to curb your caffeine intake but still want to reap other benefits.
Tea contains flavonoids
Teas such as green tea, white tea, black tea, Pu-erh tea, and oolong tea are all derived from Camellia Sinensis, a plant native to India and China. The plant, and therefore the teas, contains antioxidants called flavonoids.
They are at the forefront of fighting against free radicals in our bodies that contribute to clogged arteries, heart disease, and cancer. To max out the flavonoids in tea, make sure to drink green tea that has higher concentrations of polyphenols (flavonoids) than oolong or black tea.
Tea can boost fat burning
There are a good few studies that concluded that green tea can boost your metabolic rate and even increase fat burning. This is because it has a thermogenic effect on your body that can be contributed to other factors, not just its caffeine content.
However, your mileage may vary as it doesn’t seem to have an effect on everyone.
Which has more potassium tea or coffee?
Tea and coffee have pretty much similar potassium levels per serving. A cup of coffee, for instance, can have anywhere between 34 and 150 mg potassium depending on the type and how it’s prepared. At the same time, tea has between 20 and 90 mg.
Can you take in too much potassium from tea?
Although tea generally doesn’t have high potassium content, if you drink too much black tea which does have a relatively high amount of potassium (88 mg per 8 oz cup), you could be quickly hitting the upper ceiling for low-potassium diet guidelines.
Can you drink tea on a low potassium diet?
A low-potassium diet entails a potassium intake between 2,000 and 3,000 mg. That means that even a couple of cups of green or herb tea per day won’t make much of a difference regarding your potassium levels.
However, you might get a significant boost for your overall health and hydration. Just make sure not to drink too many high-potassium teas like black tea.
What hot drinks are low in potassium?
Tea and coffee have by far the least amounts of potassium in them and are a great choice for low-potassium diet followers. Even the tea with the highest amount of potassium (black tea) is still within the safe zone.
What hot drinks are high in potassium?
A popular hot drink that’s highest in potassium is definitely hot chocolate with almost 500 mg of potassium per 8 oz cup serving. Hot chocolate is closely followed by warm milk (2% milk) that has almost 350 mg of potassium per cup.
Any of the two will give you a considerable potassium boost and should therefore be avoided or added to your diet, depending on your dietary guidelines.
Frequently Asked Questions
Black tea has a moderate amount of potassium per 8 oz cup – 88 mg. Drinking one cup per day shouldn’t make a difference, either way, however, low-potassium diet followers shouldn’t drink more than that.
A cup of green tea has very little potassium in it – around 20 mg. That’s a negligible amount of this mineral and you should consider adding more favorable potassium drinks like orange juice (496 mg/cup) to your diet if that’s your goal.
A herb tea, such as chamomile tea, has a very low amount of potassium per cup – around 22 mg. A cup of chamomile tea will give a boost to your health and is a favorite beverage for suffering through a cold.
A single serving (8 oz) of Nestea iced tea contains around 46 mg of potassium. The Nestea in question is the lemon-flavored iced tea. But other types should have a similar potassium content.
Snapple’s Diet lemon-flavored and peach-flavored teas have 90 mg of potassium per 16 fl oz or around 2% of daily recommended potassium intake for adults. Snapple Apple has around 60 mg of potassium.
Tea is a versatile and popular drink that can safely be consumed hot or cold. With its low potassium content, tea won’t move the needle either way, especially if you have it in moderate amounts.
Don’t know which foods are high in potassium? Read our article 15 Best Food Sources Of Potassium. We also have a guide on this important mineral: Potassium 101: All You Need To Know About Potassium.
Alicia is the senior content editor and writer here at Food FAQ. She has extensive experience with acid reflux, heartburn, GERD, and various supplements. When not eating food for “research”, she’s watching “Friends” for the 100th time.