10 Foods High in Electrolytes

Written by Daisy Whitbread
BSc (Hons) MSc DipION

Medically Reviewed by
Dr. Patricia Shelton

Evidence Based. References sourced from PubMed. Powered by USDA Nutrition Data.

Last Updated: November 10, 2024

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 and chloride constitute table salt and 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 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

Introduction
List of High Electrolyte Foods
References

List of High Electrolyte Foods

1. Whole Milk + Add

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 (Full Fat). (Source)
2. Low-Fat Yogurt + Add

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. (Source)
3. Unsweetened Soymilk + Add

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. (Source)
4. Butternut Squash + Add

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 (Baked). (Source)
5. Swiss Cheese + Add

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. (Source)
6. Spinach + Add

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 (Boiled, Drained). (Source)
7. Dill Pickles + Add

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. (Source)
8. Coconut Water + Add

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. (Source)
9. Celery + Add

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 Raw Celery. (Source)
10. Lettuce + Add

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. (Source)