10 Foods High in Electrolytes

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
10 Foods High in Electrolytes

Electrolytes are essential nutrients necessary for maintaining a proper balance of hydration and pH in the body. (1)

Key electrolytes for the body include sodium (NA), potassium (K), calcium (CA), magnesium (MG), Phosphorus (P), and Chloride (CL). (1) 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. In order to avoid bias, 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. (2)

List of High Electrolyte Foods

1Whole Milk
A glass of 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)
2Low-Fat Yogurt
Plain yogurt with raspberries
One cup (245g) contains:
Sodium: 189mg (8% DV)
Potassium: 625mg (13% DV)
Magnesium: 47mg (11% DV)
Calcium: 488mg (38% DV)
Phosphorus: 385mg (31% DV)
3Unsweetened 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)
4Butternut Squash
Half a 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)
5Swiss Cheese
A slice of 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)
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)
7Dill Pickles
Pickled Cucumber
One spear (35g) contains:
Sodium: 283mg (12% DV)
Potassium: 41mg (1% DV)
Magnesium: 2mg (0% DV)
Calcium: 20mg (2% DV)
Phosphorus: 6mg (0% DV)
8Coconut Water
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)
Stalks of 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)
A head of 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)

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Data Sources and References

  1. Fluid and Electrolyte Balance
  2. U.S. Agricultural Research Service Food Data Central

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