What Foods Have Electrolytes?

A varied diet delivers the potassium, magnesium, sodium, and calcium most people need, no powder required.

The sheer volume of sports drinks and electrolyte powders available in grocery store coolers and supplement aisles might lead you to believe that you should be sipping electrolytes on the daily — but, actually, that’s not the case. In certain cases, intense exercise, heat, or illness might warrant some extra electrolytes. But for the vast majority of people, an electrolyte supplement isn’t necessary; food can typically provide enough of these minerals. 

That’s right: The food and drinks you regularly consume are full of electrolytes, and there’s a good chance you’re already getting plenty. Curious which foods are supplying your body with these minerals, and what you can do to ensure you’re getting your fill? Keep reading to learn what foods have electrolytes and everything you need to know about getting enough from food.

TL;DR

Plenty of everyday foods contain electrolytes (a group of seven essential minerals and ions), from fruits and vegetables to dairy and whole grains. Most people don’t need to supplement electrolytes and can get enough from eating a healthy, balanced, and varied diet.

The Best Electrolyte-Rich Foods

You might equate electrolytes with a dissolvable powder or sports drink, but there are surprising doses of electrolytes in many foods you likely eat on the daily. Here are 12 foods rich in electrolytes, including which they offer:  

• Milk, Cheese, and Yogurt: Dairy products, including milk, cheese, and yogurt, are great sources of calcium and phosphorus, while milk and yogurt also provide potassium. They contain varying amounts of sodium, chloride, and magnesium — making them among the best foods for a naturally broad mix of electrolytes.
• Bananas: Bananas are known for their potassium, supplying about 9% of the daily value (DV) per medium banana, while also contributing small amounts of magnesium and phosphorus. 
• Avocados: Avocados provide about 10% and 7% of the DVs for potassium and magnesium, respectively, for 100 grams (about one half) of an avocado.
• Tofu: Tofu is a good source of magnesium and phosphorus, and when it’s made with calcium sulfate (which is common in many commercial tofu products), it can be a good source of calcium as well.
• Leafy Greens: Spinach, kale, Swiss chard, and other dark, leafy greens are high in magnesium and potassium, while certain varieties (including spinach and kale) also have calcium and sodium. Just 1/2 cup of cooked spinach supplies almost 20% of the DV for magnesium.
• Whole Grains: Many whole grains, including (but not limited to) oats, quinoa, farro, brown rice, and barley, are rich in electrolytes, though the exact electrolyte profile depends on each grain specifically.
• Potatoes: Red-skinned, purple-fleshed, and Russet potatoes are quite rich in potassium. A single, medium baked Russet potato clocks in at more than twice the potassium of a banana while also bringing smaller amounts of magnesium, calcium, and phosphorus. Sweet potatoes also provide potassium and magnesium. No matter your potato of choice, consider leaving the skin on (and eating it) to score extra minerals.
• Beans and Lentils: White beans, black beans, pinto beans, and lentils all offer up significant amounts of potassium, magnesium, and phosphorus. 
• Oranges and Other Citrus: Oranges offer potassium, magnesium, and about 60 mg of calcium per fruit, while other citrus including mandarins, clementines, and grapefruits contain smaller — but still solid — doses of potassium.
• Nuts and Seeds: Pumpkin seeds, almonds, cashews, Brazil nuts, chia seeds, and sesame seeds excel at providing magnesium with various amounts of potassium, calcium, and phosphorus.
• Pickles: A single dill pickle spear contains about 300 mg of sodium (roughly 13% of the DV), plus smaller amounts of potassium, phosphorus, calcium, and magnesium. Their high sodium content means you should limit pickles if you’re watching your salt intake, but that they (and their juice) can be a handy electrolyte-rich food after a particularly sweaty workout. 
• Coconut Water: Though technically a drink and not a food, coconut water is particularly rich in potassium, while also supplying smaller amounts of sodium, phosphorus, magnesium, and calcium.  

How to Get Enough Electrolytes From Food

Getting enough electrolytes through food largely entails following the same general tenets of healthy eating that you’ve probably heard before. Here’s what to know: 

• Eat a balanced, varied diet. Focus on whole foods, including fruits, vegetables, whole grains, nuts, seeds, and lean proteins (such as tofu and dairy), to fuel your activity and get a balanced mix of electrolytes from different sources. One helpful guideline: Try to get 1.5-2 cups of fruit and 2.5-3 cups of vegetables daily — the greater the variety, the better.  
• Hydrate appropriately. Women need about 9 cups of fluids per day, and men need about 13 cups, including both water and other (non-alcoholic) beverages, according to the Academy of Nutrition and Dietetics. Aim to spread your intake throughout the day, and choose water-rich foods (including fruits and vegetables) that also contribute to hydration.
• Watch your sodium intake. Though sodium is an essential electrolyte, there’s a good chance you’re already getting plenty. Research shows that most US adults get enough — or more than enough — sodium. The American Heart Association (AHA) recommends an ideal limit of 1,500 mg/day and a maximum around 2,300 mg/day, since excess can raise blood pressure. Meanwhile, Americans consume an average of 3,300 mg/day. 
• Supplement when needed. Sometimes sports drinks or electrolyte powders are the right move. This includes if you’re exercising for over an hour or heavily in the heat; experiencing excessive diarrhea, vomiting, or sweating from illness; or following a healthcare professional’s guidance because of a medical condition or medication that affects your fluid balance. 

If you have more questions about how to hydrate or eat appropriately, it’s always a good idea to talk to a medical professional or registered dietitian for personalized guidance. 

Frequently Asked Questions

Bottom Line on Electrolyte Foods

Hopefully you’ve gotten the gist by now: Electrolytes are essential, but supplementing them generally is not. Eating a balanced diet full of healthy whole foods should go a long way (if not all the way) towards reaching your electrolyte needs. That said, when you’re dealing with heavy sweating or fluid loss from exercise, heat, or illness, it may make sense to bring in reinforcements. For more personalized diet guidance, a chat with your healthcare provider or a registered dietitian is always a good way to go — and it’s especially key before adding any new supplements to your routine.