5 foods that are full of electrolytes, according to nutritionists

Electrolytes are a trending topic in the world of nutrition and wellness, and for good reason. They play a role in many bodily processes that are crucial to functioning at their peak. That said, they are found naturally in many whole foods, so most people don’t need electrolyte drinks to meet their needs. We talked to nutrition experts to find out which foods are packed with electrolytes and why they’re so important to your health.

What are electrolytes?

Electrolytes are a group of charged minerals that include sodium, phosphate, potassium, calcium, magnesium, and chloride. For your body to function properly, it needs both fluids and electrolytes.

According to Phoenix-based dietitian Rhyan Geiger, RDN, electrolytes help your brain communicate with nerves and muscles to fire signals for everyday movements, from blinking to lifting weights.

These essential minerals play an important role in muscle contraction. Without calcium and magnesium, the heart can’t contract and relax properly, Geiger says.

Electrolytes also promote hydration, regulate fluid balance, and maintain proper pH levels in the blood and cells. Electrolytes are lost through sweat and urine. You may experience excessive electrolyte loss due to illness or prolonged periods of intense exercise.

5 foods that are full of electrolytes, according to nutritionists

1. Spinach

Spinach is a nutrient-dense food full of electrolyte minerals. A 1-cup serving of spinach provides about 167 milligrams of potassium, 24 milligrams of magnesium and 30 milligrams of calcium.

Green leafy vegetables like spinach are also rich in antioxidants that may help reduce cognitive decline, aid wound healing and reduce the risk of age-related macular degeneration, although more research is needed, Kelsey says. Costa, MS, RDN, a registered dietitian and founder of Dietitian Insights.

Krista Wale, RD, LDN, registered dietitian and spokesperson for Dietitian Insights, shares, spinach can be effortlessly added to salads, smoothies, omelets, stir-fries, and soups, making it a perfect addition to any meal to boost electrolyte intake.

Eating spinach raw or steamed is the best way to get the most nutrients from this electrolyte-packed vegetable. Try our delicious Spinach Sesame Shrimp Stir Fry or this Strawberry Spinach Salad with Feta and Walnuts.

2. Bananas

Bananas are full of electrolytes. Taylor Janulewicz, RDN, owner of My Cancer Dietitian, suggests including bananas in your diet for a pre-workout boost. They provide potassium, which is crucial for muscle function, he adds. A small banana (about 100 grams) has 358 milligrams of potassium.

Bananas are also a good source of fiber, providing 3 grams per serving. Fiber is important for supporting digestive health and promotes healthy blood sugar levels. Try these delicious banana bread oats for a breakfast that will keep you full and satisfied all morning.

3. Avocados

Avocados are a versatile food rich in electrolytes. Bananas are generally considered the top source of potassium, says Geiger Eat well, but avocados provide an impressive 728 milligrams of potassium per fruit.

Avocados not only have electrolytes, but they’re also a good source of heart-healthy monounsaturated fats and fiber for gut health, says Geiger.

We love avocados spread on toast (like in this avocado toast with salsa), in a wrap (like this cucumber avocado wrap), or in a smoothie. Or try our electrolyte-packed spinach and avocado smoothie, which includes 1,295 milligrams of potassium, 238 milligrams of sodium, and 554 milligrams of calcium.

4. Dried figs

Dried figs are rich in calcium and potassium electrolytes. A one-cup serving (about 100 grams) of dried figs has 162 milligrams of calcium and 680 milligrams of potassium. They are also rich in antioxidants and support strong bones.

Dried figs are easy to snack on and also increase your daily fiber intake by 4 grams per cup serving, adds Geiger. They’re also a great addition to salads and oatmeal, plus they’re a great way to add natural sweetness and more fiber to yogurt, like in our Honey Fig Yogurt.

5. Watermelon

Watermelon is not only refreshing and delicious, it is also a good source of potassium and magnesium, two key electrolytes for muscle and nerve function. One cup of watermelon provides 170 milligrams of potassium and 15 milligrams of magnesium.

You can enjoy watermelon fresh, as juice (try this Mint Watermelon Mocktail), or frozen for a popsicle-like snack or dessert. It’s also a tasty addition to summer salads like this Watermelon Cucumber Feta Salad.

The bottom line

Electrolytes are essential minerals that the body needs for many functions, including muscle contraction, maintaining fluid and pH balance, and nerve signaling. Electrolytes are found naturally in many foods, including avocados, watermelon, spinach, and more. Contrary to what you may have heard, most people can meet their electrolyte needs through a balanced diet that includes a variety of fruits and vegetables.