21 Foods with Electrolytes to Support Hydration, Muscle Function, and So Much More

When you think of electrolytes, you probably think of bottled sports drinks, hydration tabs you can dissolve in H2O, or even coconut water. But if those are the only sources you turn to when you’re dehydrated, you’re missing out on a whole bunch of tasty and nutritious foods with electrolytes. 

Here, discover some of the best foods with electrolytes and how much of these essential minerals you need each day.

What Are Electrolytes?

Electrolytes are substances that create electrically charged particles in the body called ions. Those electrical charges are involved in a number of processes, says registered dietitian nutritionist Gregory Lafortune, RDN, including heart, nerve, and muscle function. But electrolytes are most famous for keeping you hydrated and maintaining the balance between fluids in your body and minerals like salt that you lose during sweat. 

Electrolytes include sodium, potassium, chloride, magnesium, phosphorus, calcium, and bicarbonate, says registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics Julie Stefanski, RDN. Every day, adults should aim for the following amounts of each of the major electrolytes:

You mostly lose sodium during exercise, but you may also be low in several other electrolytes, like potassium or magnesium, Stefanski says. But a healthy diet that incorporates a number of the electrolyte-rich foods below can help support your overall health and hydration.

21 Foods with Electrolytes

It’s pretty easy to keep electrolyte levels balanced by eating delicious, nutrient-packed foods. “Electrolytes are found in many different food sources,” Lafortune says.

Here are some foods with electrolytes Stefanski and Lafortune recommend:

1. Baked Potato

A medium baked potato with the skin on delivers 926 milligrams of potassium, as well as some magnesium, calcium, and phosphorus. It’s also a good source of vitamin C, Stefanski says, and even packs about 4 grams of protein. Plus, if you have one after a tough workout, you’ll get plenty of carbs to replenish your energy stores, she adds. 

2. Banana

A banana may be the quintessential example of a potassium-rich food, but it’s actually only got a little more than a third of what’s in a baked potato, with 375 milligrams. That said, it’s still a convenient (and tasty!) source of the electrolyte, and it delivers some magnesium, phosphorus, and calcium, too.

3. Chocolate Milk

Chocolate milk after a workout earns brownie points for delivering carbs and protein, but it’s also a rich source of calcium, offering up 322 milligrams. Plus, a glass also contains magnesium, phosphorus, 430 milligrams of potassium (more than a banana!), and some sodium. 

4. Cottage Cheese

Another calcium-rich dairy item that delivers a host of electrolytes is cottage cheese. In a 4-ounce serving, you’ll get magnesium, phosphorus, sodium, nearly 70 milligrams of calcium, and 97 milligrams of potassium. Plus, those 4 ounces also deliver a notable 14 grams of protein. Stefanski recommends using cottage cheese as a topping on your baked potato for even more electrolyte power. 

5. Pickles

Anything salty can help you replenish the sodium you lose through sweat, but pickles—or just their juice—are a favorite among athletes. A single dill spear delivers 326 milligrams of sodium as well as nearly 22 milligrams of calcium, 45 milligrams of potassium, and a little magnesium. 

6. Pretzels

Another salty post-workout option is a handful or so of pretzels. Ten twists deliver 744 milligrams of sodium, plus some potassium, phosphorus, magnesium, and calcium. The carbs will help replenish your energy stores, and you’ll even get a little satisfying protein and fiber.

7. Spinach

“Spinach is a great source of potassium, but it’s also really high in vitamin K,” Stefanski says. A cup packs 167 milligrams of potassium and 145 micrograms of vitamin K. The latter is involved in healthy bones and blood clotting, per the National Institutes of Health. It also delivers smaller amounts of other electrolytes, including calcium, magnesium, phosphorus, and sodium.

8. Avocado

Half an avocado is another surprising option with more potassium than a banana, at 487.5 milligrams. That comes alongside other electrolytes, including sodium, phosphorus, magnesium, and calcium. Plus, avocado delivers fiber, protein (yep, even though it’s a fruit!), and heart-healthy fats.

9. Dried Apricots

“I often eat dried apricots when I’m hiking when I typically need to replace carbs because I get low blood sugar,” Stefanski says. A cup of the dried fruit delivers energizing carbs and a whopping 1,030 milligrams of potassium, plus phosphorus, magnesium, and calcium. 

10. Raisins

Another potassium-rich dried fruit option, raisins deliver 270 milligrams of potassium in a quarter-cup serving, which is a small enough amount of food for a mid-workout source of energy, Stefanski says. They also contain some phosphorus, magnesium, calcium, and sodium.

11. Peaches

This juicy, hydrating fruit delivers 179 milligrams of potassium, alongside a little calcium, phosphorus, magnesium, and sodium, not to mention some energizing carbs. Peaches are also fairly good sources of immunity-supporting vitamin C. 

12. Lentils

Lentils are a total package: You’ll get carbs, plenty of filling fiber, a hearty dose of protein, and all the major electrolytes in just a half-cup serving. That includes around 366 milligrams of potassium, about as much as a banana, as well as nearly 180 milligrams of phosphorus.

13. Oranges

An orange isn’t quite the potassium powerhouse of a banana, but it’s close, with 232 milligrams in one fruit. Plus, oranges have magnesium, phosphorus, calcium, and a little sodium, in addition to the famed vitamin C for immune health.

14. Chili-Coated Dried Mango

This is another one of Stefanski’s go-to hiking snacks: In one portable package, you get carbs for energy, salt to replace the sodium you lose in sweat, and some potassium, she says—about 112 milligrams per five slices of dried mango, to be exact. 

15. Pumpkin Seeds

These crunchy delights can be tossed into salads, stirred into yogurt, or eaten straight out of the bag (or the oven!). Just 1 ounce will give you 74 milligrams of magnesium, 26 milligrams of phosphorus, and 261 milligrams of potassium (that’s more than a whole orange!). Plus, if you buy a salted variety or roast your own and sprinkle them with salt, you’ll replenish your sodium stores, too.

16. Chia Seeds

Just 1 ounce of teensy chia seeds packs 244 milligrams of phosphorus, 179 milligrams of calcium, 115 milligrams of potassium, and 95 milligrams of magnesium. Chia seeds are also loaded with fiber, which supports healthy digestion and keeps you feeling full. Plus, they’re packed with omega-3 fatty acids, which are linked with heart health, brain health, and lower inflammation, according to Harvard Health Publishing.

17. Greek Yogurt

Tons of dairy products gives you bone-supporting calcium, but a 7-ounce container of plain, low-fat Greek yogurt packs a notable 230 milligrams, delivering almost 25 percent of your recommended daily amount of the electrolyte. That comes alongside 282 milligrams of potassium, 274 milligrams of phosphorus, 22 milligrams of magnesium, and a little bit of sodium. You’ll also get nearly 20 grams of protein in that same package, making it a great post-workout snack to fuel muscle recovery.

18. Caprese Salad

This is another one of Stefanski’s favorite electrolyte-rich combinations. It’s usually made with fresh mozzarella, tomatoes, and basil, topped with olive oil and some salt. In each tasty bite, you’ll get calcium and sodium from the cheese, potassium from the tomato, and small amounts of the other major electrolytes from the basil. 

19. Almonds

Like seeds, almonds are also a good source of many of the big-time electrolytes: In one ounce, which is about 23 almonds, you’ll get 208 milligrams of potassium, 136 milligrams of phosphorus, and about 76 milligrams each of magnesium and calcium. You can always buy a salted version if you’re short on sodium, too!

20. Salmon

Salmon is considered a nutritional superstar for so many reasons, but a 3-ounce serving also has more potassium than a banana, with 416 milligrams. You’ll get 170 milligrams of phosphorus, alongside a little sodium, magnesium, and calcium, too. Salmon is also a source of heart-healthy fats and protein, making it a solid choice after a workout or just in your regular dinner rotation.

21. Sardines

Tuna isn’t the only canned fish on the market, and other varieties of tinned fish, like sardines, have been growing in popularity. That’s at least partly due to their stellar nutritional profile: A 3.75-ounce can of sardines delivers heart-healthy fats, more than 20 grams of protein, and some impressive electrolyte numbers: You’ll get 451 milligrams of phosphorus, 365 milligrams of potassium, 351 milligrams of calcium, 282 milligrams of sodium, and 36 milligrams of magnesium.

How Food Helps Keep Electrolytes in Balance

A varied, nutrient-rich diet ensures you’re getting plenty of the electrolytes you need not only for fluid balance and hydration, but also for nerve, heart, and muscle function. If you’re not sure you’re hitting all the biggies, Stefanski recommends using a food tracking app for a brief period (so long as it feels like a healthy, helpful choice for you) until you get a clearer sense of how many of these essential nutrients you’re already taking in.

Even if you exercise a lot and lose a lot of electrolytes through sweat, it doesn’t necessarily mean you need to grab a bottled electrolyte drink. “If somebody hasn’t been sweating heavily, water should really be the number one choice for replacing fluids,” Stefanski says.

Electrolyte drinks tend to be higher in sugar, which you may not need if your workout was lower in intensity or you don’t exercise regularly. They may also lead to excess caloric intake and increase the risk of insulin resistance, Lafortune says. That’s why these drinks are best reserved for during or after more intense physical activity, he adds—think after a 60-minute-plus workout or a sweat session in hot, humid weather.

Many of the electrolyte-rich foods in the list above are naturally lower in sugar or don’t have any added sugar, unlike many sports drinks. Focus on getting a good mix of foods with electrolytes and you’ll also support your heart, muscles, and overall well-being in the process.