Food High In Electrolytes - Replenish Electrolytes

Electrolyte Sources

Electrolytes can be replenished in a few ways. Through electrolyte drinks, electrolyte gels, powders, tablets, supplements, and food. This article will cover a variety of foods that are a good source to replenish your electrolytes.

Foods With Electrolytes

• Fruit (strawberries, watermelon, oranges, bananas, cherries, mango, tomatoes, avocado, olives, raisins, dried apricots)

• Veggies (spinach, kale, broccoli, potato)

• Meat (tofu, veal, chicken, turkey, fish)

• Dairy (milk, buttermilk, yogurt)

• Lentils/Legumes (peanuts, soybeans)

• Nuts & Seeds (Sunflower seeds, almonds)

• Canned Foods (soups and vegetables)

• Pickle Juice

Fruits with Electrolytes

Serving Size: 1 Cup	Sodium	Potassium	Calcium	Magnesium	Phosphate
Strawberries	1 mg	220 mg	23 mg	19 mg	36 mg
Watermelon	2 mg	172 mg	11 mg	15 mg	16.9 mg
Oranges	0 mg	326 mg	72 mg	18 mg	30.6 mg
Bananas	mg	422.4 mg	5.9 mg	40 mg	26 mg
Cherries	0 mg	306.4 mg	17.9 mg	15.2 mg	29 mg
Mango	mg	277.2 mg	18.2 mg	16.5 mg	23.1 mg
Cherry Tomatoes	7.5 mg	353.1 mg	14.9 mg	16.4 mg	35.8 mg
Avocado	10.9 mg	689.5 mg	17.7 mg	39.4 mg	73.4 mg
Black Olives	987.8 mg	10.8 mg	118.3 mg	5.4 mg	4 mg
Raisins	16 mg	1086.1 mg	72.5 mg	46.4 mg	146.5 mg
Dried Apricots	13 mg	1,511 mg	71.5 mg	42 mg	92.3 mg

Vegetables with Electrolytes

Serving Size: 1 Cup	Sodium	Potassium	Calcium	Magnesium	Phosphate
Spinach	25 mg	167 mg	29.7 mg	23.7 mg	14.37 mg
Kale	26 mg	329 mg	100.5 mg	31.5 mg	61.6 mg
Broccoli	30 mg	288 mg	42.8 mg	19 mg	60 mg
Baked Potatoe	294 mg	477 mg	6.1 mg	30.5 mg	61 mg
Seaweed (10 Sheets)	12.5 mg	92.6 mg	18.2 mg	0.5 mg	15.1 mg
Tofu	11 mg	259.9 mg	97.6 mg	31.7 mg	73.2 mg

Meats With Electrolytes

	Sodium	Potassium	Calcium	Magnesium	Phosphate
Veal (1 oz)	29.2 mg	56.1 mg	3.4 mg	8.8 mg	55.8 mg
Chicken (1 Cup)	105 mg	320.6 mg	16.8 mg	29.4 mg	268.8 mg
Turkey (1 oz)	14.2 mg	71.7 mg	3.4 mg	6.8 mg	51.6 mg
Salmon ( 1 oz)	16.7 mg	102.9 mg	2.6 mg	7.7 mg	68 mg

Dairy With Electrolytes

Serving Size: 1 Cup	Sodium	Potassium	Calcium	Magnesium	Phosphate
Milk 1%	127.4 mg	396.9 mg	313.6 mg	34.3 mg	245 mg
Buttermilk	465.5 mg	370 mg	284.2 mg	27 mg	218.1 mg
Nonfat Greek Yogurt	86.4 mg	338.4 mg	264 mg	26.4 mg	324 mg

Other Foods With Electrolytes

Serving Size: 1 Cup	Sodium	Potassium	Calcium	Magnesium	Phosphate
Peanuts	619.2 mg	932.4 mg	123 mg	268.8 mg	723.6 mg
Soybeans	38.4 mg	1,587 mg	504.3 mg	166.4 mg	496.6 mg
Sunflower Seeds	821.4 mg	657.4 mg	76.4 mg	172.9 mg	1,551.7 mg
Almonds	1.4 mg	1,048 mg	384.7 mg	389.1 mg	687.8 mg
Pickle	1,254 mg	181.4 mg	88.4 mg	10.9 mg	24.8 mg