10 Foods High in Electrolytes
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Electrolytes are a type of mineral that carries an electric charge in water. These vital nutrients are needed for maintaining the correct balance of water, ensuring the proper function of muscles and nerves, and maintaining the right pH (level of acid) in the body. (1)
Key electrolytes include:
- Sodium (Na)
- Potassium (K)
- Calcium (Ca)
- Magnesium (Mg)
- Phosphorus (P)
- Chloride (Cl)
For the purpose of this article, we will list foods high in sodium, potassium, calcium, magnesium, and phosphorus. We will only rank foods without added sodium, with the exception of pickles.
Foods high in electrolytes include milk, yogurt, soymilk, squash, cheese, green leafy vegetables, pickles, coconut water, and celery.
Table of Contents
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1. Whole Milk
One 16oz glass (488g) contains:
Sodium: 210mg (9% DV)
Potassium: 644mg (14% DV)
Magnesium: 49mg (12% DV)
Calcium: 551mg (42% DV)
Phosphorus: 410mg (33% DV) -
2. Low-Fat Yogurt
One cup (245g) contains:
Sodium: 189mg (8% DV)
Potassium: 625mg (13% DV)
Magnesium: 47mg (11% DV)
Calcium: 488mg (38% DV)
Phosphorus: 385mg (31% DV) -
3. Unsweetened Soymilk
One 16oz glass (486g) contains:
Sodium: 170mg (7% DV)
Potassium: 598mg (13% DV)
Magnesium: 78mg (19% DV)
Calcium: 598mg (46% DV)
Phosphorus: 0mg (0% DV) -
4. Butternut Squash
One cup cooked (205g) contains:
Sodium: 8mg (0% DV)
Potassium: 582mg (12% DV)
Magnesium: 59mg (14% DV)
Calcium: 84mg (6% DV)
Phosphorus: 55mg (4% DV) -
5. Swiss Cheese
One ounce (28g) contains:
Sodium: 53mg (2% DV)
Potassium: 20mg (0% DV)
Magnesium: 9mg (2% DV)
Calcium: 253mg (19% DV)
Phosphorus: 163mg (13% DV) -
6. Spinach
One cup cooked (180g) contains:
Sodium: 126mg (5% DV)
Potassium: 839mg (18% DV)
Magnesium: 157mg (37% DV)
Calcium: 245mg (19% DV)
Phosphorus: 101mg (8% DV) -
7. Dill Pickles
One spear (35g) contains:
Sodium: 283mg (12% DV)
Potassium: 41mg (1% DV)
Magnesium: 2mg (0% DV)
Calcium: 20mg (2% DV)
Phosphorus: 6mg (0% DV) -
8. Coconut Water
One cup (240g) contains:
Sodium: 252mg (11% DV)
Potassium: 600mg (13% DV)
Magnesium: 60mg (14% DV)
Calcium: 58mg (4% DV)
Phosphorus: 48mg (4% DV) -
9. Celery
One cup (raw) (64g) contains:
Sodium: 51mg (2% DV)
Potassium: 166mg (4% DV)
Magnesium: 7mg (2% DV)
Calcium: 26mg (2% DV)
Phosphorus: 15mg (1% DV) -
10. Lettuce
One cup (55g) contains:
Sodium: 3mg (0% DV)
Potassium: 131mg (3% DV)
Magnesium: 7mg (2% DV)
Calcium: 19mg (1% DV)
Phosphorus: 18mg (1% DV)
Related
Data Sources and References
- Goyal R, Jialal I. Electrolytes 2023 Jun 12. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan–. 31869067
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