On Electrolytes: Highest vs Lowest

While we may be told that this food or that one has some electrolytes, our goal needs to be optimizing our intake of electrolytes for the best of health. Let's get out our notepad and start the beginning of our next grocery shopping trip.


Highest Amount of Electrolytes

Potassium: Bananas, Avocados, Tomatoes, Oranges, Kiwi Fruit, Cantaloupe, Apricots (both raw and dried), White Potatoes, Sweet potatoes, Spinach, Beet Greens, Coconut Water, Yogurt, Milk, Refrigerated Pickles

Function: Electrical Signaling, Nerve Function, Heart Muscle & General Muscle Contractions, Fluid Balance, Hydration, Blood Pressure Regulation, Metabolism, Nutrient Transport, Nervous System Function, Cognitive Function, pH Balancing


Sodium: Celery, Beets, Chard, Seaweed, Spinach, Fresh Tomatoes, Olives, Raw Carrots, Beet Greens, Yogurt, Milk, Shellfish, Eggs, Fatty Fish, Refrigerated Pickles

Function: Fluid Balance, Hydration, Nerve Function, Muscle Function, Proper Blood pH


Magnesium: Spinach, Swiss Chard, Kale, Avocado, Edamame, Black Beans, Pumpkin Seeds, Chia Seeds, Almonds, Cashews, Sunflower Seeds, Flax Seeds, Dark Chocolate, Tofu, Bananas, Whole Grains, Dried Figs, Dried Dates, Beets, Fatty Fish, Plain Yogurt, Chicken Breast

Function: Supports Muscle & Nerve relaxation; maintains calcium and potassium balance


Calcium: Kale, Bok Choy, broccoli, Okra, Figs, Oranges, Parmesan Cheese, Cheddar, Swiss, Mozzarella, Milk, Yogurt, Kefir, Sardines, Canned Salmon, Eggs, Almonds, Chia, Sesame Seeds, White Beans

Function: Muscle & Nerve Contractions


Phosphorus: Lentils, Chickpeas, Beans, Peas, Sardines, Salmon, Chicken, Turkey, Beef, Pork, Eggs, Milk, Yogurt, Swiss, Cheddar, Parmesan, Shellfish, Black Beans, Kidney Beans, Quinoa, Oats, Almonds, Cashews, Pistachios, Pumpkin Seeds, Sunflower Seeds, Sesame Seeds, Tofu, Brown Rice, Barley, Wheat Berries, White Potatoes, Avocado, Quinoa

Function: Energy Production, Bone & Teeth Health, Cell Membrane Signal Transport, pH Balance, Metabolism, Growth


Chloride: Tomatoes, Olives, Celery, Seaweed, Lettuce, Beets, Beet Greens, Spinach, Rye, Sea Salt, Himalayan Salt, Cheese, Milk, Eggs, Shellfish, Refrigerated Pickles

Function: Works with sodium on maintaining fluid balance, pH balancing, Nerve Function, Muscle Contraction, Support Digestion


Lower Amount of Electrolytes


Fruits: Apples, Berries, pears, grapes, peaches, watermelon

Vegetables: Lettuce, cucumber, zucchini, bell pepper, carrots


These fruits and vegetables above are great for water (hydration) but are the lowest intake and many of the fruits are considered high in sugar, if you consume them it needs to be with other fruits and vegetables and a decent source of protein. 


Fruit Smoothie Option: Banana, Spinach, Orange, Coconut Water, Scoop of PB

Salad Option: Kale, Avocado, Beets, & Sunflower Seeds

Snack Option: Dried Apricots, Almonds, Celery Sticks


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