10 Best High-Electrolytes Sources

Coconut by the beach

Electrolytes play a vital role in many body processes, so it is important to keep them balanced in the body.

But here’s the thing: Your body loses electrolytes through sweat when you perform rigorous physical activities such as exercise. And to help your body function optimally, you need to restore what you’ve lost.

One of the best things that you can do is to consume foods and drinks that contain significant amounts of electrolytes.

Adding fruits, vegetables, whole grains, and fish to your diet helps to ensure that your electrolytes are kept at healthy levels.

So, if you’re looking for the best electrolyte sources, look no further than this list! We’ve compiled the top sources of electrolytes that can help supercharge your diet. Read on and find out what they are!

1.     Eggs

Eggs on wooden bowl

Easy to add to any recipe, eggs prove worthy to be a part of any diet as they are rich in key nutrients, too.

They are loaded with high-quality protein, which serves as a building block of the human body. A hundred gram of boiled egg contains 13 grams of protein.

The USDA Nutrient Database also revealed that eggs are chock-full of electrolytes, with a large egg containing 99 milligrams of phosphorus, 71 milligrams of sodium, and 69 milligrams of potassium.

It also has 28 milligrams of calcium, and six milligrams of magnesium. Eggs are also dense in other essential nutrients such as vitamin A, folate, riboflavin, iron, and zinc.

Health Benefits of Eggs

If you’re looking to add more protein to your diet, eating eggs is one of the best ways to achieve it.

Incorporating eggs into your favorite dishes will also let you enjoy its amazing health perks such as increased levels of HDL or good cholesterol.

Eating eggs will also let you enjoy a reduced risk of heart disease, better eye health, lower blood triglycerides, and even weight loss.

2.     Kale

Another great source of electrolytes is kale. A 21-gram cup of this green leafy veggie contains 73 milligrams of potassium, 53 milligrams of calcium, and 12 milligrams of phosphorus.

It also has 11 milligrams of sodium, and seven milligrams of magnesium.

Aside from these important compounds, kale is also one of the best sources of vitamins A and C, and contains good amounts of dietary fiber, folate, and energy, according to the USDA.

Health Benefits of Kale

Another thing about kale is that it makes you enjoy several health benefits, too.

Kale consumption has been linked to lower blood cholesterol, improved eye and bone health, reduced inflammation, healthier hair and skin, and weight loss.

3.    Brown Rice

Rice, which is a food staple around the world, is one of the most versatile electrolyte-rich foods.

Brown rice, in particular, is considered a healthy food option as it contains the nutritious parts such as bran, which is full of fiber, and valuable rice germ.

Since it is not stripped off these healthy components, brown rice is usually referred to as a whole grain and considered healthier than white rice.

Just like bananas, brown rice is also a rich source of potassium and sodium, essential electrolytes that help with many body functions.

But that’s not all because the USDA also revealed that brown rice also has good amounts of niacin, vitamin B-6, thiamin, riboflavin, phosphorus, magnesium, and calcium.

Health Benefits of Brown Rice

Brown rice is often recommended to be added to a nutritious diet because of the vital nutrients and compounds it contains. And because it has an impressive nutritional profile, it is linked with many health rewards, too.

Brown rice is prized for its ability to promote weight loss, stabilize blood sugar levels, lower stress in lactating women, enhance digestive health, maintain healthy cholesterol levels.

It is also known to relieve insomnia, boost the immune system, and prevent the risk of obesity, Alzheimer’s Disease, cardiac disorders, and certain types of cancer such as colon cancer, breast cancer, and leukemia.

4.    Bananas

Bananas make a great healthy snack for many reasons. They are not only rich in essential nutrients, but they are also affordable, portable, and available all throughout the year, too!

What’s more, they are also an excellent source of electrolytes, particularly potassium, packing 358 milligrams of the important electrolyte and mineral per 100 grams.

According to the United States Department of Agriculture (USDA) Nutrient Database, bananas also contain other important vitamins, minerals, and electrolytes such as vitamins A, B-6, and C.

It also contains riboflavin, niacin, thiamin, folate, magnesium, phosphorus, calcium, and dietary fiber.

Health Benefits of Bananas

Bananas are a worthy addition to any diet as it boasts amazing health perks such as better heart health and enhanced digestion.

This potassium-packed fruit was also found to help regulate blood sugar levels, promote weight loss, improve insulin sensitivity, and help prevent the risk of kidney disease, asthma, diabetes, and certain types of cancer.

Bananas also help to treat diarrhea, boost memory, enhance mood, and replenish lost electrolytes. Eating bananas after your workout can help your body bounce back after an exhausting sweat session.

5.     Coconut Water

Coconut water isn’t just a refreshing drink. Apparently, it is full of good-for-your-health nutrients as well!

Packed with minerals that many of us don’t get enough of, coconut water proves to be an excellent beverage choice, especially if you want to enjoy a tropical drink without the added sugar.

The Nutrient Database of USDA also showed that coconut water is one of the best sources of the potassium, packing 250 milligrams of this important electrolyte per 100 grams.

Coconut water is also an excellent source of another electrolyte, sodium, with 100 milligrams per 100 grams.

Aside from being a great source of these electrolytes, which also double as minerals, coconut water also contains other electrolytes such as calcium, phosphorus, and magnesium.

It is also rich in other important nutrients like zinc, iron, and dietary fiber.

Health Benefits of Coconut Water

Coconut water also boasts many health perks including its ability to reduce the risk of diabetes by lowering the levels of hemoglobin A1c.

Several studies also suggest that coconut water may even be better than water when it comes to preventing kidney stones.

There’s more:

Coconut water has also been found to be beneficial in promoting heart health, controlling blood pressure, and fighting the risk of diabetes.

6.     Peanuts

Peanuts earned their impressive reputation in the health arena because they are chock full of essential nutrients.

Often enjoyed roasted or salted, peanuts can help boost not just the flavor and texture of any dish but its nutritional power, too.

Peanuts are also an excellent source of electrolytes such as potassium, phosphorus, and magnesium. One hundred grams of peanuts contain 705 milligrams of potassium, 376 milligrams of phosphorus, and 168 milligrams of magnesium.

Health Benefits of Peanuts

Adding peanuts to your diet can help promote weight loss, promote heart health, and prevent gallstones. Peanuts are also rich sources of energy as well as proteins, which are essential for growth and development.

This nutrient-packed snack also fights infections, nerves diseases, Alzheimer’s diseases, and even certain types of cancer.

7.     Salmon

Salmon is not only rich in omega-3 fatty acids but electrolytes as well. Wild salmon packs 490 milligrams of potassium and 200 milligrams of phosphorus per 100 grams.

It also contains significant amounts of other electrolytes such as sodium, magnesium, and calcium, and other essential nutrients like protein, vitamin A, and niacin.

Health Benefits of Salmon

Salmon is prized for its powerful benefits to the heart. Salmon intake has been linked to a lower risk of inflammation, cardiovascular diseases, and stroke.

It also improves bone health, boosts cognitive function, promotes healthy skin, and combats the development of cancer.

8.     Spinach

Spinach on white bowl

Spinach is one of the best sources of potassium, boasting 558 milligrams of this electrolyte for every 100 grams.

According to the USDA, this green leafy veggie is also a great source of other electrolytes like calcium, magnesium, sodium, and phosphorus.

Health Benefits of Spinach

There’s a good reason why Popeye loved spinach so much! Apparently, spinach delivers impressive health perks from strengthening muscles to boosting cognitive function to promoting bone health.

Spinach consumption is also linked to better vision, healthy skin, and reduced risk of inflammation, and cancer.

9.     Salt

There’s no doubt about it – table salt is a powerful source of sodium. In addition, it also contains other electrolytes such as calcium, potassium, and magnesium, and other minerals like zinc, manganese, iron, and copper.

Health Benefits of Salt

Salt continues to play a significant role in the culinary scene. And while it doesn’t have the best reputation when it comes to promoting health, there are still a number of good reasons why you need sodium in your diet.

Natural salt, in particular, helps to keep you hydrated, promote an even balance of electrolytes, thus preventing muscle cramps, and ensure a healthy pregnancy.

10. Yogurt

Yogurt is a popular dairy product that is noted for its benefits to health. Prized for its probiotic factor, yogurt is also a smart food choice for electrolytes as it contains impressive amounts of potassium, calcium, and phosphorus.

Health Benefits of Yogurt

Yogurt is also a great source of protein, which is known to support metabolism.

Some types of probiotic found in yogurt also help improve digestion, strengthen the immune system, and improve the symptoms of Irritable Bowel Syndrome (IBS).


Your body needs electrolytes for it to function at its best. It is essential to consume electrolyte-rich foods and beverages, especially when you are performing rigorous physical work such as exercise.

Adding these foods and drinks to your diet will not only assist your body in recovering from your intense workouts but will help you enjoy other amazing health benefits as well.

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