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17 Foods High in Electrolytes

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 includes 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.


A bowl of yogurt#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.


A bunch of watercress#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.


A scallop#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.


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Glass of milk#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.


Drops of soymilk#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.


Half a butternut squash#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.


Leaves of Beet Greens#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.


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Block of Swiss Cheese#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.


Spinach Leaves#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.


Slices of Pickles#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.


Mushrooms#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.


A head of bok choy#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.


A Jar of Yeast Extract Spread#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.


Swiss Chard Leaves#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.


A head of lettuce#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.


A coconut#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.


Celery stalks#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.




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#1: Alaska King Crab
1 leg (134g) contains:
Sodium: 1436mg (60 %DV)
Potassium: 351mg (9 %DV)
Magnesium: 84mg (21 %DV)
Calcium: 79mg (8 %DV)
Phosphorus: 375mg (38 %DV)
Total: 137 %DV (102 %DV total electrolytes in 100 grams)
Complete nutrition facts.


#2: Northern Lobster
1 cup (145g) contains:
Sodium: 705mg (29 %DV)
Potassium: 334mg (10 %DV)
Magnesium: 62mg (16 %DV)
Calcium: 139mg (15 %DV)
Phosphorus: 268mg (28 %DV)
Total: 97 %DV (67 %DV total electrolytes in 100 grams)
Complete nutrition facts.


#3: Amaranth Leaves (Cooked)
1 cup (132g) contains:
Sodium: 28mg (1 %DV)
Potassium: 846mg (24 %DV)
Magnesium: 73mg (18 %DV)
Calcium: 276mg (28 %DV)
Phosphorus: 95mg (9 %DV)
Total: 81 %DV (61 %DV total electrolytes in 100 grams)
Complete nutrition facts.


#4: Chicken Broth Cubes
1 cube (5g) contains:
Sodium: 1152mg (48 %DV)
Potassium: 18mg (1 %DV)
Magnesium: 3mg (1 %DV)
Calcium: 9mg (1 %DV)
Phosphorus: 9mg (1 %DV)
Total: 51 %DV (1063 %DV total electrolytes in 100 grams)
Complete nutrition facts.


#5: Almonds
1 oz (23 whole kernels) (28g) contains:
Sodium: 0mg (0 %DV)
Potassium: 208mg (6 %DV)
Magnesium: 77mg (19 %DV)
Calcium: 76mg (8 %DV)
Phosphorus: 137mg (14 %DV)
Total: 47 %DV (164 %DV total electrolytes in 100 grams)
Complete nutrition facts.


#6: Soy Sauce (Made from soy and wheat (shoyu))
1 tbsp (16g) contains:
Sodium: 879mg (37 %DV)
Potassium: 70mg (2 %DV)
Magnesium: 12mg (3 %DV)
Calcium: 5mg (0 %DV)
Phosphorus: 27mg (3 %DV)
Total: 45 %DV (280 %DV total electrolytes in 100 grams)
Complete nutrition facts.


#7: Parsley (Fresh)
1 cup chopped (60g) contains:
Sodium: 34mg (1 %DV)
Potassium: 332mg (10 %DV)
Magnesium: 30mg (8 %DV)
Calcium: 83mg (8 %DV)
Phosphorus: 35mg (4 %DV)
Total: 31 %DV (51 %DV total electrolytes in 100 grams)
Complete nutrition facts.


#8: Chili Powder
1 tbsp (8g) contains:
Sodium: 229mg (10 %DV)
Potassium: 156mg (4 %DV)
Magnesium: 12mg (3 %DV)
Calcium: 26mg (3 %DV)
Phosphorus: 24mg (2 %DV)
Total: 22 %DV (275 %DV total electrolytes in 100 grams)
Complete nutrition facts.


#9: Unsweetened Cocoa Powder
1 tbsp (5g) contains:
Sodium: 1mg (0 %DV)
Potassium: 135mg (4 %DV)
Magnesium: 26mg (6 %DV)
Calcium: 6mg (1 %DV)
Phosphorus: 39mg (4 %DV)
Total: 15 %DV (276 %DV total electrolytes in 100 grams)
Complete nutrition facts.


#10: Paprika
1 tbsp (7g) contains:
Sodium: 5mg (0 %DV)
Potassium: 155mg (4 %DV)
Magnesium: 12mg (3 %DV)
Calcium: 16mg (2 %DV)
Phosphorus: 21mg (2 %DV)
Total: 11 %DV (167 %DV total electrolytes in 100 grams)
Complete nutrition facts.


#11: Dried Basil
1 tbsp, leaves (2g) contains:
Sodium: 2mg (0 %DV)
Potassium: 55mg (2 %DV)
Magnesium: 15mg (4 %DV)
Calcium: 47mg (5 %DV)
Phosphorus: 6mg (1 %DV)
Total: 11 %DV (507 %DV total electrolytes in 100 grams)
Complete nutrition facts.


#12: Wakame Seaweed
2 tbsp (1/8 cup) (10g) contains:
Sodium: 87mg (4 %DV)
Potassium: 5mg (0 %DV)
Magnesium: 11mg (3 %DV)
Calcium: 15mg (2 %DV)
Phosphorus: 8mg (1 %DV)
Total: 9 %DV (87 %DV total electrolytes in 100 grams)
Complete nutrition facts.


#13: Kelp (Seaweed)
2 tbsp (1/8 cup) (10g) contains:
Sodium: 23mg (1 %DV)
Potassium: 9mg (0 %DV)
Magnesium: 12mg (3 %DV)
Calcium: 17mg (2 %DV)
Phosphorus: 4mg (0 %DV)
Total: 6 %DV (64 %DV total electrolytes in 100 grams)
Complete nutrition facts.


#14: Sun-Dried Tomatoes
1 piece (2g) contains:
Sodium: 2mg (0 %DV)
Potassium: 69mg (2 %DV)
Magnesium: 4mg (1 %DV)
Calcium: 2mg (0 %DV)
Phosphorus: 7mg (1 %DV)
Total: 4 %DV (198 %DV total electrolytes in 100 grams)
Complete nutrition facts.


#15: Epazote (Raw)
1 tbsp (1g) contains:
Sodium: 0mg (0 %DV)
Potassium: 5mg (0 %DV)
Magnesium: 1mg (0 %DV)
Calcium: 2mg (0 %DV)
Phosphorus: 1mg (0 %DV)
Total: 1 %DV (87 %DV total electrolytes in 100 grams)
Complete nutrition facts.


  1. USDA National Nutrient Database for Standard Reference, Release 28.

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