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

17 February 2018 | **Admin**

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 :-)

**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

**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

**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

**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

**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

**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

**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

**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

**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

**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

**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

**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

**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

**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

**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