15 foods with essential electrolytes for maintaining a proper balance of hydration

17 February 2018 | Admin

Heading image of 15 foods high in electrolytes for good hydration

Electrolytes are essential nutrients for maintaining a proper balance of hydration and pH in the body. A deficiency or imbalance of any electrolyte can disrupt electrical signalling in the muscles leading to muscle cramps, fatigue and numbness.

The major electrolytes for the body include sodium (NA), potassium (K), magnesium (MG), calcium (CA) and phosphorus (P). The list below will rank foods by the universally recognised measure of total daily value percentage (%DV) of these nutrients in 100 grams of each food. All the DV percentages in this list are natural and do not include any added components that may be found in some commercially processed products. Always read the label to find out what has been added, especially sodium (usually as common table salt).

The foods on this list aren't placed in any specific order by %DV or highest content of a particular electrolyte because those factors and the preferred portion size relative to the 100 gram figures all vary considerably. Check out the whole list and pick your favourites :-)

Image of yogurt from a list of 15 foods high in electrolytes for good hydration

1. Yogurt

100 grams contains:
Sodium: 77mg = 3% DV
Potassium: 255mg = 7% DV
Magnesium: 19mg = 5% DV
Calcium: 199mg = 20% DV
Phosphorus: 157mg = 16% DV
Total: 51% DV per 100 grams

Image of watercress from a list of 15 foods high in electrolytes for good hydration

2. Watercress

100 grams contains:
Sodium: 77mg = 3% DV
Potassium: 255mg = 7% DV
Magnesium: 19mg = 5% DV
Calcium: 199mg = 20% DV
Phosphorus: 157mg = 16% DV
Total: 51% DV per 100 grams

Image of scallops from a list of 15 foods high in electrolytes for good hydration

3. Scallops

100 grams contains:
Sodium: 669mg = 28% DV
Potassium: 315mg = 9% DV
Magnesium: 36mg = 9% DV
Calcium: 11mg = 1% DV
Phosphorus: 427mg = 43% DV
Total: 90% DV per 100 grams

Image of milk from a list of 15 foods high in electrolytes for good hydration

4. Milk

100 grams contains:
Sodium: 42mg = 2% DV
Potassium: 156mg = 4% DV
Magnesium: 11mg = 3% DV
Calcium: 122mg = 12% DV
Phosphorus: 101mg = 10% DV
Total: 31% DV per 100 grams

Image of soy milk from a list of 15 foods high in electrolytes for good hydration

5. Soy Milk (unsweetened)

100 grams contains:
Sodium: 63mg = 3% DV
Potassium: 116mg = 3% DV
Magnesium: 13mg = 3% DV
Calcium: 123mg = 12% DV
Phosphorus: 102mg = 10% DV
Total: 31% DV per 100 grams

Image of butternut squash from a list of 15 foods high in electrolytes for good hydration

6. Butternut Squash

100 grams contains:
Sodium: 241mg = 10% DV
Potassium: 285mg = 8% DV
Magnesium: 29mg = 7% DV
Calcium: 41mg = 4% DV
Phosphorus: 27mg = 3% DV
Total: 32% DV per 100 grams

Image of beet greens from a list of 15 foods high in electrolytes for good hydration

7. Beet Greens (cooked)

100 grams contains:
Sodium: 243mg = 10% DV
Potassium: 916mg = 26% DV
Magnesium: 69mg = 17% DV
Calcium: 115mg = 11% DV
Phosphorus: 41mg = 4% DV
Total: 68% DV per 100 grams

Image of Swiss cheese from a list of 15 foods high in electrolytes for good hydration

8. Swiss Cheese

100 grams contains:
Sodium: 1000mg = 43% DV
Potassium: 111mg = 4% DV
Magnesium: 36mg = 11% DV
Calcium: 960mg = 96% DV
Phosphorus: 603mg = 61% DV
Total: 215% DV per 100 grams

Image of spinach from a list of 15 foods high in electrolytes for good hydration

9. Spinach (cooked)

100 grams contains:
Sodium: 71mg = 3% DV
Potassium: 470mg = 13% DV
Magnesium: 88mg = 22% DV
Calcium: 137mg = 14% DV
Phosphorus: 57mg = 6% DV
Total: 58% DV per 100 grams

Image of button mushrooms from a list of 15 foods high in electrolytes for good hydration

10. Button Mushrooms (cooked)

100 grams contains:
Sodium: 237mg = 10% DV
Potassium: 355mg = 10% DV
Magnesium: 12mg = 3% DV
Calcium: 6mg = 1% DV
Phosphorus: 87mg = 9% DV
Total: 33% DV per 100 grams

Image of bok choy from a list of 15 foods high in electrolytes for good hydration

11. Bok Choy (cooked)

100 grams contains:
Sodium: 34mg = 1% DV
Potassium: 372mg = 11% DV
Magnesium: 11mg = 3% DV
Calcium: 93mg = 9% DV
Phosphorus: 29mg = 3% DV
Total: 27% DV per 100 grams

Image of Swiss chard from a list of 15 foods high in electrolytes for good hydration

12. Swiss Chard (cooked)

100 grams contains:
Sodium: 178mg = 7% DV
Potassium: 548mg = 16% DV
Magnesium: 86mg = 22% DV
Calcium: 58mg = 6% DV
Phosphorus: 33mg = 3% DV
Total: 54% DV per 100 grams

Image of lettuce from a list of 15 foods high in electrolytes for good hydration

13. Lettuce

100 grams contains:
Sodium: 5mg = 0% DV
Potassium: 236mg = 7% DV
Magnesium: 13mg = 4% DV
Calcium: 34mg = 4% DV
Phosphorus: 32mg = 4% DV
Total: 19% DV per 100 grams

Image of coconut from a list of 15 foods high in electrolytes for good hydration

14. Coconut Water

100 grams contains:
Sodium: 106mg = 4% DV
Potassium: 252mg = 7% DV
Magnesium: 25mg = 6% DV
Calcium: 24mg = 2% DV
Phosphorus: 20mg = 2% DV
Total: 21% DV per 100 grams

Image of celery from a list of 15 foods high in electrolytes for good hydration

15. Celery

100 grams contains:
Sodium: 80mg = 3% DV
Potassium: 260mg = 8% DV
Magnesium: 10mg = 3% DV
Calcium: 40mg = 5% DV
Phosphorus: 25mg = 3% DV
Total: 22% DV per 100 grams