Quick answer

Fruit, vegetables, beans, milk and yogurt are the best sources of potassium; seeds, nuts, beans and whole grains supply magnesium; and salt brings sodium and chloride. Half a cup of dried apricots has about 755 mg of potassium, and an ounce of pumpkin seeds about 156 mg of magnesium. Most sodium comes from packaged and prepared foods.^1,2,3

Key facts

A baked potato has about 610 mg of potassium, more than a medium banana at 422 mg.¹
Over 70% of the sodium Americans eat comes from packaged and prepared foods rather than the salt shaker.³
A teaspoon of table salt holds about 2,300 mg of sodium, the whole Daily Value.^3,4
Mineral and tap waters range from about 1 mg to more than 120 mg of magnesium per liter.²

Foods high in potassium

Potassium in everyday foods¹
Food	Serving	Potassium
Dried apricots	Half a cup	755 mg
Lentils, cooked	1 cup	731 mg
Acorn squash, mashed	1 cup	644 mg
Prunes	Half a cup	635 mg
Raisins	Half a cup	618 mg
Baked potato, flesh only	1 medium	610 mg
Kidney beans, canned	1 cup	607 mg
Orange juice	1 cup	496 mg
Banana	1 medium	422 mg
Milk, 1%	1 cup	366 mg
Spinach, raw	2 cups	334 mg
Salmon, cooked	3 ounces	326 mg

Everyday drinks count too. Milk, coffee, tea and potatoes are among the top potassium sources in American adults' diets, simply because people have them often.¹

Whole grains beat refined ones: whole-wheat flour and brown rice carry much more potassium than white flour and white rice. The body absorbs about 85 to 90% of the potassium in food.¹

Foods high in magnesium

Magnesium in everyday foods²
Food	Serving	Magnesium
Pumpkin seeds, roasted	1 ounce	156 mg
Chia seeds	1 ounce	111 mg
Almonds, dry roasted	1 ounce	80 mg
Spinach, boiled	Half a cup	78 mg
Cashews, dry roasted	1 ounce	74 mg
Peanuts, oil roasted	A quarter cup	63 mg
Soymilk	1 cup	61 mg
Black beans, cooked	Half a cup	60 mg
Edamame, cooked	Half a cup	50 mg
Brown rice, cooked	Half a cup	42 mg

Refining grains strips out much of their magnesium, so whole grains matter here as well. Water can add some too, though the amount depends entirely on the source.²

Where sodium and chloride come from

Over 70% of the sodium Americans eat comes from packaged and prepared foods, not the salt shaker. Deli meat sandwiches, pizza, burritos and tacos, soups and savory snacks are among the biggest contributors.³

Milk, beets and celery contain some sodium naturally, and drinking water can too, depending on its source.⁴

Table salt is sodium chloride and is about 40% sodium by weight, so 1 teaspoon holds about 2,300 mg of sodium. Sea salt is sodium chloride too.^4,5

Most chloride comes from table salt and sea salt. Seaweed, rye, tomatoes, lettuce, celery and olives are higher in chloride than most foods.⁵

Taste is a poor guide to sodium. Bread and cereals can carry a fair amount without tasting salty, and similar products can differ widely, so the Nutrition Facts label is the reliable check.³

Food and drink after exercise

In a study of 72 men at rest, skimmed and full-fat milk were kept in the body about as well as an oral rehydration solution over 4 hours, and better than still water.⁶

After exercise, food eaten with a drink can supply the sodium and potassium needed, and the volume drunk should be more than the sweat lost.⁷

For a long, sweaty session, a salty meal or snack with water can do the same job as a drink mix. One review lists pickles, tomato juice, canned soups and baked beans as everyday ways to add sodium.^7,8

What's in ours

What’s in ours

Creatine + Electrolytes: Sodium, 1,000 mg per serving, from the label

In food terms, a scoop of Creatine + Electrolytes adds about as much sodium as 0.4 teaspoon of salt (1,000 mg) and about as much potassium as half a cup of cantaloupe (200 mg against 214 mg).^1,4

When food choices need a doctor's input

People with kidney disease, especially those on dialysis, may need to limit potassium-rich foods. A doctor or dietitian sets that limit, not a food list.⁹

Salt substitutes swap some or all of the sodium for potassium chloride. Ask a doctor before using one if you have kidney disease or take a medicine that holds on to potassium.¹⁰

MedlinePlus says adults with high blood pressure should have no more than 1,500 mg of sodium a day, and people with heart failure, liver cirrhosis or kidney disease may need even less. The salty foods suggested for long workouts are not for them without a doctor's advice.⁴

Questions people ask

Which foods replace electrolytes fastest after a workout?

No food works instantly. In a study of 72 men at rest, milk stayed in the body about as well as an oral rehydration solution over 4 hours, and better than water. A salty meal eaten with a drink also replaces what sweat removes.^6,7

Can you get enough electrolytes from food alone?

For sodium and chloride, almost always: most Americans eat more sodium than they need. Potassium is the exception. Many people fall short of the recommended amount, and fruit, vegetables, beans and dairy are the way to close the gap.^3,10

Are bananas the best source of potassium?

They are a good one, but not the richest. A medium banana has about 422 mg, while half a cup of dried apricots has 755 mg and a cup of cooked lentils 731 mg.¹

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Sources

This page is information, not medical advice. Talk to your doctor or pharmacist about your own situation.