Foods high in electrolytes
40 whole foods ranked by combined potassium, magnesium and calcium per serving (%DV), with sodium shown. Tofu, raw, Beans, white and Spinach, cooked lead.
Electrolytes are the minerals that carry a charge in body fluids: potassium, magnesium, calcium and sodium above all. Most people get too much sodium and too little potassium and magnesium, so this list ranks whole foods by combined %DV of potassium, magnesium and calcium per serving (sodium counts for up to 10%). Sports drinks typically contain 100 to 300 mg of potassium per bottle; most foods below beat that.
Ranked list
| # | Food | Group | Serving | kcal | Potassium (%DV) | Magnesium (%DV) | Calcium (%DV) | Sodium (%DV) | NRF9.3 |
|---|---|---|---|---|---|---|---|---|---|
| 1 | Tofu, raw (firm, prepared with calcium sulfate) | Legumes | 0.5 cup | 181 | 6.4% | 17% | 66% | 0.8% | 85 |
| 2 | Beans, white (mature seeds, canned) | Legumes | 1 cup | 299 | 25% | 32% | 15% | 39% | 57 |
| 3 | Spinach, cooked (boiled, drained, without salt) | Vegetables | 1 cup | 41 | 18% | 37% | 19% | 5.5% | 518 |
| 4 | Chard, swiss (cooked, boiled, drained, without salt) | Vegetables | 1 cup, chopped | 35 | 20% | 36% | 7.8% | 14% | 513 |
| 5 | Beet greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup (1" pieces) | 39 | 28% | 23% | 13% | 15% | 461 |
| 6 | Beans, great northern (mature seeds, canned, low sodium) | Legumes | 1 cup | 299 | 20% | 32% | 11% | 20% | 53 |
| 7 | Yogurt, plain (skim milk) | Dairy and eggs | 1 cup (8 fl oz) | 137 | 13% | 11% | 38% | 8.2% | 34 |
| 8 | Soybeans, mature cooked (boiled, without salt) | Legumes | 1 cup | 296 | 19% | 35% | 13% | 0.1% | 68 |
| 9 | Soybeans, green (cooked, boiled, drained, without salt) | Vegetables | 1 cup | 254 | 21% | 26% | 20% | 1.1% | 75 |
| 10 | Beans, navy (mature seeds, canned) | Legumes | 1 cup | 296 | 16% | 29% | 9.5% | 38% | 48 |
| 11 | Tempeh | Legumes | 1 cup | 319 | 15% | 32% | 14% | 0.6% | 41 |
| 12 | Beans, adzuki (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup | 294 | 26% | 28% | 5% | 0.8% | 61 |
| 13 | Beans, small white (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup | 254 | 18% | 29% | 10% | 0.2% | 72 |
| 14 | Seeds, hemp seed (hulled) | Nuts and seeds | 1 oz | 157 | 7.2% | 47% | 1.5% | 0.1% | 54 |
| 15 | Lima beans, immature seeds (cooked, boiled, drained, without salt) | Vegetables | 1 cup | 209 | 21% | 30% | 4.2% | 1.3% | 72 |
| 16 | Edamame, frozen (prepared) | Vegetables | 1 cup | 188 | 17% | 27% | 8.7% | 1% | 84 |
| 17 | Beans, yellow (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup | 255 | 12% | 31% | 8.4% | 0.4% | 73 |
| 18 | Beans, black (mature seeds, canned, low sodium) | Legumes | 1 cup | 218 | 16% | 20% | 6.5% | 14% | 72 |
| 19 | Beans, pinto (mature seeds, canned, solids and liquids) | Legumes | 1 cup | 197 | 14% | 19% | 8.7% | 28% | 50 |
| 20 | Beans, pink (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup | 252 | 18% | 26% | 6.8% | 0.1% | 57 |
| 21 | Beans, cranberry (roman) (mature seeds, canned) | Legumes | 1 cup | 216 | 14% | 20% | 6.8% | 38% | 53 |
| 22 | Fish, sardine (Atlantic, canned in oil, drained solids with bone) | Fish and seafood | 3 oz | 177 | 7.2% | 7.9% | 25% | 11% | 52 |
| 23 | Seeds, sesame seeds (whole, roasted and toasted) | Nuts and seeds | 1 oz | 160 | 2.9% | 24% | 22% | 0.1% | 54 |
| 24 | Pigeonpeas, immature seeds (raw) | Vegetables | 1 cup | 209 | 18% | 25% | 5% | 0.3% | 82 |
| 25 | Broadbeans (fava beans), mature seeds (canned) | Legumes | 1 cup | 182 | 13% | 20% | 5.1% | 50% | 38 |
| 26 | Lima beans, large (mature seeds, canned) | Legumes | 1 cup | 190 | 11% | 22% | 3.9% | 35% | 48 |
| 27 | Vitasoy USA, Vitasoy Organic Creamy Original Soymilk | Legumes | 1 cup | 107 | 6.8% | 9.3% | 24% | 7% | 41 |
| 28 | Beans, french (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup | 228 | 14% | 24% | 8.6% | 0.5% | 62 |
| 29 | Teff, cooked | Grains | 1 cup | 255 | 5.7% | 30% | 9.5% | 0.9% | 46 |
| 30 | Milk, buttermilk (fluid, whole) | Dairy and eggs | 1 cup | 152 | 7% | 5.8% | 22% | 11% | 4 |
| 31 | Tofu, soft (prepared with calcium sulfate and magnesium chloride (nigari)) | Legumes | 1 cup (1/2" cubes) | 151 | 6.3% | 16% | 21% | 0.9% | 57 |
| 32 | Mungo beans, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup | 189 | 8.8% | 27% | 7.3% | 0.5% | 66 |
| 33 | Spinach souffle | Vegetables | 1 cup | 234 | 6.7% | 9.7% | 17% | 33% | 19 |
| 34 | Seeds, pumpkin and squash seed kernels (roasted, without salt) | Nuts and seeds | 1 oz | 163 | 4.8% | 37% | 1.1% | 0.2% | 42 |
| 35 | Soymilk (all flavors), unsweetened (with added calcium, vitamins A and D) | Legumes | 1 cup | 80 | 8.2% | 12% | 19% | 3.6% | 74 |
| 36 | Soymilk, original and vanilla (with added calcium, vitamins A and D) | Legumes | 1 cup | 104 | 6.3% | 8.7% | 23% | 5% | 47 |
| 37 | Avocados, raw (Florida) | Fruits | 1 fruit without skin and seeds | 365 | 23% | 17% | 2.3% | 0.3% | 52 |
| 38 | Milk, fluid (1% fat, without added vitamin A and vitamin D) | Dairy and eggs | 1 cup | 102 | 7.8% | 6.4% | 23% | 4.7% | 20 |
| 39 | Cheese, parmesan (shredded) | Dairy and eggs | 1 oz | 118 | 0.6% | 3.4% | 27% | 21% | 14 |
| 40 | Fish, salmon (pink, canned, drained solids) | Fish and seafood | 3 oz | 117 | 6% | 6.5% | 19% | 14% | 56 |
Method. Score = %DV potassium + %DV magnesium + %DV calcium per serving + min(10, %DV sodium). Whole foods only, one entry per food family. Data: USDA FoodData Central. Full methodology and references.
Other guides
- Anti-inflammatory foods, ranked by nutrient profile
- Iron-rich foods for vegetarians and vegans
- The most nutrient-dense foods
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.