Electrolytes essential minerals your body needs to stay hydrated and carry out vital functions. Since electrolytes can be lost through sweat or urine, it is important to replenish your body with electrolytes to maintain optimal health.
Examples of electrolytes include:
- Sodium
- Chloride
- Phosphate
- Calcium
- Potassium
- Magnesium
- Bicarbonate
Here are the top foods that can help you replenish electrolytes.
What foods are high in electrolytes?
Whole milk
| Electrolyte | Value | Recommended dietary intake |
|---|---|---|
| Sodium | 210 mg | 9% DV |
| Potassium | 644 mg | 14% DV |
| Magnesium | 49 mg | 12% DV |
| Calcium | 551 mg | 42% DV |
| Phosphorus | 440 mg | 33% DV |
Low-fat yogurt
| Electrolyte | Value | Recommended dietary intake |
|---|---|---|
| Sodium | 189 mg | 8% DV |
| Potassium | 625 mg | 13% DV |
| Magnesium | 47 mg | 11% DV |
| Calcium | 448 mg | 38% DV |
| Phosphorus | 385 mg | 31% DV |
Swiss cheese
| Electrolyte | Value | Recommended dietary intake |
|---|---|---|
| Sodium | 53 mg | 2% DV |
| Potassium | 20 mg | 0% DV |
| Magnesium | 9 mg | 2% DV |
| Calcium | 253 mg | 19% DV |
| Phosphorus | 163 mg | 31% DV |
Spinach
| Electrolyte | Value | Recommended dietary intake |
|---|---|---|
| Sodium | 126 mg | 5% DV |
| Potassium | 839 mg | 18% DV |
| Magnesium | 157 mg | 37% DV |
| Calcium | 245 mg | 19% DV |
| Phosphorus | 101 mg | 8% DV |
Dill pickles
| Electrolyte | Value | Recommended dietary intake |
|---|---|---|
| Sodium | 283 mg | 12% DV |
| Potassium | 41 mg | 1% DV |
| Magnesium | 2 mg | 0% DV |
| Calcium | 20 mg | 2% DV |
| Phosphorus | 6 mg | 0% DV |
Celery
| Electrolyte | Value | Recommended dietary intake |
|---|---|---|
| Sodium | 51 mg | 2% DV |
| Potassium | 166 mg | 4% DV |
| Magnesium | 7 mg | 2% DV |
| Calcium | 26 mg | 2% DV |
| Phosphorus | 15 mg | 1% DV |
Lettuce
| Electrolyte | Value | Recommended dietary intake |
|---|---|---|
| Sodium | 3 mg | 0% DV |
| Potassium | 131 mg | 3% DV |
| Magnesium | 7 mg | 2% DV |
| Calcium | 19 mg | 1% DV |
| Phosphorus | 18 mg | 1% DV |
Coconut water
| Electrolyte | Value | Recommended dietary intake |
|---|---|---|
| Sodium | 252 mg | 11% DV |
| Potassium | 600 mg | 13% DV |
| Magnesium | 60 mg | 14% DV |
| Calcium | 58 mg | 4% DV |
| Phosphorus | 48 mg | 4% DV |
Unsweetened soymilk
| Electrolyte | Value | Recommended dietary intake |
|---|---|---|
| Sodium | 170 mg | 7% DV |
| Potassium | 598 mg | 13% DV |
| Magnesium | 78 mg | 19% DV |
| Calcium | 598 mg | 46% DV |
| Phosphorus | 0 mg | 0% DV |
Butternut squash
| Electrolyte | Value | Recommended dietary intake |
|---|---|---|
| Sodium | 8 mg | 0% DV |
| Potassium | 582 mg | 12% DV |
| Magnesium | 59 mg | 14% DV |
| Calcium | 84 mg | 6% DV |
| Phosphorus | 55 mg | 4% DV |
Potassium-rich foods
| Food | Standard portion | Potassium (mg |
|---|---|---|
| Beet greens, cooked | 1 cup | 1,309 |
| Fufu, cooked | 1 cup | 1,080 |
| Lima beans, cooked | 1 cup | 969 |
| Swiss chard, cooked | 1 cup | 961 |
| Potato, baked | 1 medium | 926 |
| Yam, cooked | 1 cup | 926 |
| Acorn squash, cooked | 1 cup | 926 |
Calcium-rich foods
| Food | Standard portion | Calcium (mg |
|---|---|---|
| Kefir, plain, low fat | 1 cup | 317 |
| Cheese, reduced, low or fat-free (various) | 1.5 ounces | ~115 to 485 |
| Nettles, cooked | 1 cup | 428 |
| Nopales, cooked | 1 cup | 244 |
| Taro root (dasheen or yautia), cooked | 1 medium | 204 |
| Turnip greens, cooked | 1 cup | 197 |
| Bok choy, cooked | 1 cup | 185 |
| Kale, cooked | 1 cup | 177 |
| Mustard greens, cooked | 1 cup | 165 |
| Beet greens, cooked | 1 cup | 164 |
| Dandelion greens, cooked | 1 cup | 147 |
| Sardines, canned | 3 ounces | 325 |
| Salmon, canned, solids with bone | 3 ounces | 181 |
| Tahini (sesame butter or paste) | 1 tablespoon | 154 |
Sodium-rich foods
Top foods high in sodium include:
- Salted nuts
- Pretzels
- Crackers
- Deli meats
- Smoked salmon
- Canned beans
Magnesium-rich foods
Top foods high in magnesium include:
- Pumpkin seeds
- Spinach
- Dark chocolate
- Nuts
- Whole grains
- Peanut butter
Chloride-rich foods
Foods high in chloride include:
- Olives
- Seaweed
- Rye
- Tomatoes
- Lettuce
- Celery
SLIDESHOW
Foods That Aren't as Healthy as You Think See SlideshowWhat do electrolytes do?
Functions of electrolytes include:
- Help in muscle contraction
- Prevent muscle spasms and cramps
- Support blood clotting
- Support heart function
- Promotes cell and tissue growth and repair
- Remove waste from cells
- Transport nutrients into cells
What are symptoms of electrolyte imbalance?
Electrolyte imbalance (too high or too low levels) causes symptoms such as:
- Dizziness
- Muscle cramps
- Irregular heartbeat
- Mental confusion
- Headache
- Fatigue
- Extreme thirst
- Dark-colored urine
- Nausea and vomiting
- Disorientation
- Weak bones
- Change in blood pressure
- Seizure
How many electrolytes do you need?
Daily recommended values for electrolytes for healthy adults are as follows:
- Sodium: 500 mg
- Chloride: 750 mg
- Potassium: 2,000 mg
- Phosphorous: 1,250 mg
- Magnesium: 410 mg
- Calcium: 1,000 mg
How to maintain electrolyte balance
Follow these tips to maintain electrolyte balance:
- Eat electrolyte-rich foods.
- Monitor your salt intake.
- Drink enough water throughout the day.
- Replenish electrolytes with a sports drink after a vigorous workout.
- Use oral rehydration solutions during and after episodes of severe vomiting and diarrhea to replenish your electrolytes.
- Do not take over-the-counter diuretics for long periods of time.
Medically Reviewed on 7/27/2022
References
Image Source: iStock image
https://www.webmd.com/diet/foods-high-in-electrolytes
https://www.rush.edu/news/essential-electrolytes
https://blog.nasm.org/foods-to-replenish-electrolytes
https://medlineplus.gov/fluidandelectrolytebalance.html
U.S. Agricultural Research Service Food Data Central
https://www.webmd.com/diet/foods-high-in-electrolytes
https://www.rush.edu/news/essential-electrolytes
https://blog.nasm.org/foods-to-replenish-electrolytes
https://medlineplus.gov/fluidandelectrolytebalance.html
U.S. Agricultural Research Service Food Data Central
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