What Foods Have The Most Electrolytes?

Electrolytes keep your muscles working, nerves firing, and body hydrated. Simply put, you can’t function without them. Just like you can’t function without food.

Most people automatically use supplements as their go-to choice for their nutritional needs. While this is certainly beneficial, start by establishing a good natural food foundation and use supplements to take things to the next level. 

Eating a variety of electrolyte-rich foods provides several benefits beyond just electrolytes. Many of the food choices we’ve discussed are rich in protein, fiber, antioxidants, and essential vitamins. All amazing nutrients to support optimal health and performance. 

With so many wonderful foods on offer, we’ve taken out the guesswork and given you the best natural electrolyte food sources. Get a pen and paper and add these to your shopping list. Once you’ve started, you won’t be able to stop!

What Are Electrolytes And What Do They Do? A Quick Recap

Remember, electrolytes are minerals that carry an electrical charge (conduct electricity) when you dissolve them in water. This gives them several superpowers, making them vital for normal body functioning.

The most common electrolytes are:

• Sodium. 

• Potassium.

• Calcium.

• Magnesium.

• Chloride.

• Phosphate.

• Bicarbonate.

Electrolytes are absolutely essential for nerve signalling, muscle functioning, fluid balance, and maintaining your body's pH levels. Without them, your body can’t function normally. What we’re saying here is that electrolytes are a big deal!

If you're interested in learning more, we’ve written an in-depth article on “What Are Electrolytes And What Do They Do”.

What Happens When Your Electrolyte Levels Run Low?

Letting your electrolyte levels run low is definitely not something you want. It can have mild to potentially severe negative effects depending on what's depleted and to what extent. Here are the symptoms you could experience if you don’t think about matching your daily needs. 

Table 1: A table to show the potential negative effects of electrolyte depletion.

Foods High In Electrolytes

So, now that we’ve sufficiently scared you into rushing to your nearest supermarket, what foods have electrolytes? Don’t worry, a normal dietary intake paired with some handy supplement strategies is more than enough to keep your levels in check. 

 

Fruits

Fruits are packed full of essential electrolytes, rich in vitamins, and contain water, making them naturally hydrating. If you’re looking for a food that does everything well, here’s your answer. Choose a wide variety of colourful fruits to cover your intake needs.

Fun Facts:

• Most people already know that bananas are the go-to potassium source! One banana contains around 400 milligrams of potassium.

• Here’s something you may not know. Avocados actually top the potassium chart, containing around 700 milligrams per half.

 

Leafy Green Vegetables

Leafy greens really are electrolyte-rich superfoods! Besides tasting great, they contain a lot of magnesium and calcium, making them great food sources to support bone health, muscle function, and nerve transmission. 

Fun Facts:

• One cup of spinach contains 150 milligrams of magnesium and over 200 milligrams of calcium. 

• Leafy greens are alkalizing, meaning they help to regulate our body’s acidity. Basically, they keep our balance in check.

 

Dairy Products

Dairy products offer a balanced electrolyte profile with high amounts of protein, making them great for your post-workout recovery. Maybe chocolate milk after the gym is a good idea after all! Most products contain high amounts of calcium, with some sodium and potassium.

Fun Facts:

• Cheese is high in calcium and can also be high in sodium. However, watch the total salt content!

• Yogurt contains over 300 milligrams of calcium in each cup, with added probiotics for gut health.

 

Nuts And Seeds

Nuts and seeds can be seen as compact nutrient packages. Back in hunter-gatherer times, this was what most humans survived on. They’re high in magnesium, with smaller amounts of potassium and calcium. Furthermore, the healthy fats are great for hormone health and absorbing certain fat-soluble nutrients.

Fun Facts:

• Pumpkin seeds are really high in magnesium, with one handful containing around 160 milligrams. 

• Chia seeds offer great hydration sources when soaked, especially as part of your favorite breakfast meal.

 

Other Vegetables

The good news is that the benefits of vegetables extend beyond the green ones! Many non-leafy veggies are great sources of magnesium and potassium. Root vegetables are a great example.

Fun Facts:

• A medium sweet potato contains a whopping 540 milligrams of potassium. If this wasn’t enough, it's also packed with fiber and antioxidants. Both are great for your health.

• Celery is one of the only vegetables that contains natural sodium with high amounts of water. Around 95% to be exact!

 

Beans And Lentils 

If you were told to eat your beans when you were younger, you should have listened. Beans and lentils are full of key minerals, plant protein, and healthy fiber. They’re great for energy production, muscle-building, and of course, maintaining electrolyte balance. 

Fun Facts:

• Aside from being delicious, chickpeas offer a great source of protein, with balanced amounts of key electrolytes.

• A cup of white beans contains up to 1000 milligrams of potassium. Much more than your common banana!

 

Breakfast Cereals

Many common breakfast cereals are fortified with key vitamins and minerals, making them a good source of electrolytes. Stack them with milk, yogurt, and nuts or seeds for an electrolyte powerhouse meal. However, be careful of the added sugar.

Fun Facts:

• Oats are full of natural potassium and magnesium. Combine them with bananas and nuts for a well-balanced, potassium-rich breakfast.

• Fortified cereals contain around 10–30% of your daily calcium requirement in just one bowl. Always check the label to make sure. 

Now that we’re finished with the fun facts from our top food choices, here’s a quick summary table that you can reference when doing your shopping. 

Table 2: A table to show the best food electrolyte sources.

How To Get More Electrolytes: The Bottom Line

When it comes down to getting more electrolytes from your food, keep things simple and do the basics well. Focus on a balanced diet consisting of good amounts of protein, carbohydrates, and healthy fats, while including many of the excellent electrolyte food sources from above. Use normal portion sizes, aim for a good variety of choices, and mix them when possible.

Whether you’re a first responder working long hours or an everyday person working hard in the heat, you’ll need extra electrolytes to maintain optimal health and wellness. Put your body and your health first and start to enjoy the amazing benefits that optimal hydration offers.

If you’re looking to take your health and wellness to the next level, try DASH Hydrate. Our sugar-free electrolyte mixes have your needs covered. Simply mix them with water and consume them alongside many of these great food choices. The possibilities are endless when you really put your mind to it!