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Food High In Electrolytes - Replenish Electrolytes

Updated: Aug 27, 2023



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

  1. 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

  1. 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



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