17 Foods High in Electrolytes
Written by Daisy Whitbread, MScN
Electrolytes are essential nutrients necessary for maintaining a proper balance of hydration and pH in the body. A deficiency or imbalance of any electrolyte can disrupt electrical signaling in the muscles leading to muscle cramps, fatigue, irregular heartbeat, and numbness.
Key electrolytes for the body include sodium (NA), potassium (K), calcium (CA), magnesium (MG), Phosphorus (P), and Chloride (CL). Sodium and chloride constitute table salt and therefore are widely found in modern diets. For the purpose of this article, we will list foods high in sodium, potassium, calcium, magnesium, and phosphorus. We will rank foods by the total daily value (%DV) they provide for each of these nutrients. In order to avoid bias, we will only rank foods without added sodium, with the exception of pickles.
Foods high in electrolytes include yogurt, milk, cheese, soymilk, seafood, and green leafy vegetables. Below are 17 foods high in electrolytes, for more, see the list of less common foods rich in electrolytes.
#1: Yogurt
1 cup (8 fl oz) (245g) contains:
Sodium: 189mg (7 %DV)
Potassium: 625mg (17 %DV)
Magnesium: 47mg (12 %DV)
Calcium: 488mg (49 %DV)
Phosphorus: 385mg (39 %DV)
Total: 125 %DV (51 %DV total electrolytes in 100 grams)
Complete nutrition facts.
#2: Watercress
1 cup, chopped (34g) contains:
Sodium: 14mg (1 %DV)
Potassium: 112mg (3 %DV)
Magnesium: 7mg (2 %DV)
Calcium: 41mg (4 %DV)
Phosphorus: 20mg (2 %DV)
Total: 12 %DV (34 %DV total electrolytes in 100 grams)
Complete nutrition facts.
#3: Scallops (Bay and Sea)
3 oz (85g) contains:
Sodium: 567mg (24 %DV)
Potassium: 267mg (8 %DV)
Magnesium: 31mg (8 %DV)
Calcium: 9mg (1 %DV)
Phosphorus: 362mg (37 %DV)
Total: 77 %DV (90 %DV total electrolytes in 100 grams)
Complete nutrition facts.
#4: Milk
1 cup (245g) contains:
Sodium: 103mg (5 %DV)
Potassium: 382mg (10 %DV)
Magnesium: 27mg (7 %DV)
Calcium: 299mg (29 %DV)
Phosphorus: 247mg (25 %DV)
Total: 76 %DV (31 %DV total electrolytes in 100 grams)
Complete nutrition facts.
#5: Soymilk (Unsweetened)
1 cup (243g) contains:
Sodium: 153mg (7 %DV)
Potassium: 284mg (7 %DV)
Magnesium: 32mg (7 %DV)
Calcium: 299mg (29 %DV)
Phosphorus: 250mg (24 %DV)
Total: 75 %DV (31 %DV total electrolytes in 100 grams)
Complete nutrition facts.
#6: Butternut Squash
1 cup, cubes (205g) contains:
Sodium: 492mg (21 %DV)
Potassium: 582mg (16 %DV)
Magnesium: 59mg (14 %DV)
Calcium: 84mg (8 %DV)
Phosphorus: 55mg (6 %DV)
Total: 66 %DV (32 %DV total electrolytes in 100 grams)
Complete nutrition facts.
#7: Beet Greens (Cooked)
1 cup (1" pieces) (144g) contains:
Sodium: 347mg (14 %DV)
Potassium: 1309mg (37 %DV)
Magnesium: 98mg (24 %DV)
Calcium: 164mg (16 %DV)
Phosphorus: 59mg (6 %DV)
Total: 98 %DV (68 %DV total electrolytes in 100 grams)
Complete nutrition facts.
#8: Cheese (Swiss)
1 serving (28g) contains:
Sodium: 280mg (12 %DV)
Potassium: 31mg (1 %DV)
Magnesium: 10mg (3 %DV)
Calcium: 269mg (27 %DV)
Phosphorus: 169mg (17 %DV)
Total: 59 %DV (211 %DV total electrolytes in 100 grams)
Complete nutrition facts.
#9: Spinach (Cooked)
1 cup (180g) contains:
Sodium: 126mg (5 %DV)
Potassium: 839mg (23 %DV)
Magnesium: 157mg (40 %DV)
Calcium: 245mg (25 %DV)
Phosphorus: 101mg (11 %DV)
Total: 104 %DV (58 %DV total electrolytes in 100 grams)
Complete nutrition facts.
#10: Dill Pickles
1 large (4" long) (135g) contains:
Sodium: 1092mg (46 %DV)
Potassium: 158mg (4 %DV)
Magnesium: 9mg (3 %DV)
Calcium: 77mg (8 %DV)
Phosphorus: 22mg (3 %DV)
Total: 63 %DV (47 %DV total electrolytes in 100 grams)
Complete nutrition facts.
#11: Mushrooms (White Button, Cooked)
1 cup pieces (156g) contains:
Sodium: 371mg (16 %DV)
Potassium: 555mg (16 %DV)
Magnesium: 19mg (5 %DV)
Calcium: 9mg (2 %DV)
Phosphorus: 136mg (14 %DV)
Total: 51 %DV (33 %DV total electrolytes in 100 grams)
Complete nutrition facts.
#12: Bok-Choy (Pak-Choi) Cooked
1 cup, shredded (170g) contains:
Sodium: 58mg (2 %DV)
Potassium: 631mg (19 %DV)
Magnesium: 19mg (5 %DV)
Calcium: 158mg (15 %DV)
Phosphorus: 49mg (5 %DV)
Total: 46 %DV (27 %DV total electrolytes in 100 grams)
Complete nutrition facts.
#13: Yeast Extract Spread (Marmite)
1 tsp (6g) contains:
Sodium: 203mg (8 %DV)
Potassium: 126mg (4 %DV)
Magnesium: 11mg (3 %DV)
Calcium: 4mg (0 %DV)
Phosphorus: 6mg (1 %DV)
Total: 16 %DV (263 %DV total electrolytes in 100 grams)
Complete nutrition facts.
#14: Swiss Chard (Cooked)
1 cup, chopped (175g) contains:
Sodium: 313mg (12 %DV)
Potassium: 961mg (28 %DV)
Magnesium: 151mg (39 %DV)
Calcium: 102mg (11 %DV)
Phosphorus: 58mg (5 %DV)
Total: 95 %DV (54 %DV total electrolytes in 100 grams)
Complete nutrition facts.
#15: Lettuce (Butterhead)
1 cup, shredded or chopped (55g) contains:
Sodium: 3mg (0 %DV)
Potassium: 131mg (4 %DV)
Magnesium: 7mg (2 %DV)
Calcium: 19mg (2 %DV)
Phosphorus: 18mg (2 %DV)
Total: 9 %DV (17 %DV total electrolytes in 100 grams)
Complete nutrition facts.
#16: Coconut Water
1 cup (240g) contains:
Sodium: 252mg (10 %DV)
Potassium: 600mg (17 %DV)
Magnesium: 60mg (14 %DV)
Calcium: 58mg (5 %DV)
Phosphorus: 48mg (5 %DV)
Total: 50 %DV (21 %DV total electrolytes in 100 grams)
Complete nutrition facts.
#17: Celery (Raw)
1 stalk, medium (7-1/2" - 8" long) (40g) contains:
Sodium: 32mg (1 %DV)
Potassium: 104mg (3 %DV)
Magnesium: 4mg (1 %DV)
Calcium: 16mg (2 %DV)
Phosphorus: 10mg (1 %DV)
Total: 8 %DV (19 %DV total electrolytes in 100 grams)
Complete nutrition facts.
