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10 Foods High in Electrolytes

Written by Daisy Whitbread, MScN
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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)
Nutrition Facts for Whole Milk.
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)
Nutrition Facts for Non-fat Yogurt.
3Unsweetened Soymilk
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)
Nutrition Facts for Unsweetened Soy Milk.
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)
Nutrition Facts for Cooked Butternut Squash.
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)
Nutrition Facts for Swiss Cheese.
6Spinach
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)
Nutrition Facts for Cooked Spinach.
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)
Nutrition Facts for Dill Pickles.
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)
Nutrition Facts for Coconut Water.
9Celery
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)
Nutrition Facts for Celery.
10Lettuce
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)
Nutrition Facts for Butterhead Lettuce.

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Data Sources and References

  1. Fluid and Electrolyte Balance
  2. USDA National Nutrient Database for Standard Reference, Release 28.
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