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](/user/news/thumbnails/18_top15_electrolytes_header.jpg)
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](/user/uploads/tonshop/18_top15_electrolytes_1_yogurt.jpg)
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](/user/uploads/tonshop/18_top15_electrolytes_2_watercress.jpg)
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](/user/uploads/tonshop/18_top15_electrolytes_3_scallops.jpg)
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](/user/uploads/tonshop/18_top15_electrolytes_4_milk.jpg)
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](/user/uploads/tonshop/18_top15_electrolytes_5_soymilk.jpg)
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](/user/uploads/tonshop/18_top15_electrolytes_6_buttersquash.jpg)
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](/user/uploads/tonshop/18_top15_electrolytes_7_beetgreens.jpg)
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](/user/uploads/tonshop/18_top15_electrolytes_8_swcheese.jpg)
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](/user/uploads/tonshop/18_top15_electrolytes_9_spinach.jpg)
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](/user/uploads/tonshop/18_top15_electrolytes_10_mushrooms.jpg)
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](/user/uploads/tonshop/18_top15_electrolytes_11_bokchoy.jpg)
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](/user/uploads/tonshop/18_top15_electrolytes_12_swisschard.jpg)
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](/user/uploads/tonshop/18_top15_electrolytes_13_lettuce.jpg)
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](/user/uploads/tonshop/18_top15_electrolytes_14_coconut.jpg)
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](/user/uploads/tonshop/18_top15_electrolytes_15_celery.jpg)
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