Written by Mo, Foundi CSO, PhD · Updated 11 November 2026
Short answer: Everyday food supplies most electrolytes. Potatoes, lentils, beans, dried apricots, bananas, milk and yogurt are rich in potassium. Pumpkin seeds, chia seeds, almonds, spinach and black beans supply magnesium. Sodium arrives mostly through processed food: Health Canada reports that 77% of the sodium Canadians eat comes from processed foods.
Below is a plain list with amounts, all taken from the U.S. National Institutes of Health's Office of Dietary Supplements (NIH ODS), which uses U.S. Department of Agriculture food data.
Which foods are high in potassium?
Vegetables, legumes, dried fruit and dairy carry the most potassium per serving. The amounts below come from the NIH ODS potassium fact sheet, which draws on USDA FoodData Central.
| Food (serving) | Potassium (mg) |
|---|---|
| Dried apricots, ½ cup (125 mL) | 755 |
| Lentils, cooked, 1 cup (250 mL) | 731 |
| Potato, baked, flesh only, 1 medium | 610 |
| Kidney beans, canned, 1 cup (250 mL) | 607 |
| Orange juice, 1 cup (250 mL) | 496 |
| Banana, 1 medium | 422 |
| Milk, 1%, 1 cup (250 mL) | 366 |
| Spinach, raw, 2 cups (500 mL) | 334 |
| Yogurt, fruit, non-fat, 6 oz (about 170 g) | 330 |
| Salmon, Atlantic, farmed, cooked, 3 oz (about 85 g) | 326 |
| Tomato, raw, 1 medium | 292 |
| Cantaloupe, cubed, ½ cup (125 mL) | 214 |
Source: NIH Office of Dietary Supplements, Potassium fact sheet, Table 2 (USDA FoodData Central). Metric amounts are approximate conversions of the U.S. serving sizes.
The banana's reputation is deserved, but a baked potato or a cup of lentils carries more, according to the same NIH ODS table.
Which foods are high in magnesium?
Seeds, nuts, legumes and leafy greens lead for magnesium. The amounts come from the NIH ODS magnesium fact sheet.
| Food (serving) | Magnesium (mg) |
|---|---|
| Pumpkin seeds, roasted, 1 oz (about 28 g) | 156 |
| Chia seeds, 1 oz (about 28 g) | 111 |
| Almonds, dry roasted, 1 oz (about 28 g) | 80 |
| Spinach, boiled, ½ cup (125 mL) | 78 |
| Soy beverage, plain or vanilla, 1 cup (250 mL) | 61 |
| Black beans, cooked, ½ cup (125 mL) | 60 |
| Peanut butter, smooth, 2 tbsp (30 mL) | 49 |
| Brown rice, cooked, ½ cup (125 mL) | 42 |
| Yogurt, plain, low-fat, 8 oz (about 225 g) | 42 |
| Banana, 1 medium | 32 |
Source: NIH Office of Dietary Supplements, Magnesium fact sheet, Table 2. Metric amounts are approximate conversions.
Where does sodium come from?
For most Canadians, sodium mainly comes from processed and prepared food, not the salt shaker. Health Canada reports that 77% of the sodium Canadians consume comes from processed food. It also estimates average intake at about 2,760 mg a day, above its suggested upper limit of 2,300 mg (Health Canada, Sodium Intake of Canadians in 2017). Bread, deli meats, cheese, soups, sauces and restaurant meals tend to be the big contributors. So for sodium specifically, the everyday question is usually how to have less, not how to find more. (See Are electrolytes just salt?.)
What about chloride and calcium?
Chloride mostly travels with sodium as table salt (sodium chloride), so a diet with ordinary amounts of salt supplies it. Calcium, also classed as an electrolyte, comes mainly from dairy and fortified plant beverages. Our glossary defines each one.
How do you build electrolytes into ordinary meals?
You don't need a special plan. A few habits cover a lot:
- Add a legume a few times a week: lentil soup, bean chili, chickpeas in a salad.
- Keep potatoes in the rotation, skin and all. Baked, not just fried.
- Use seeds and nuts as the snack or topping, such as pumpkin seeds on yogurt or almonds in the afternoon.
- Put a leafy green on the plate most days, raw or cooked.
- Read the sodium line on packaged foods, especially bread, soup and sauces. (See How to read an electrolyte label for the same skill applied to drinks.)
Food brings water with it, too. (See Your plate contributes water, too.)
Common questions
What food has the most electrolytes? It depends on the mineral. Per serving in the NIH ODS tables, dried apricots and cooked lentils are near the top for potassium, and pumpkin seeds lead for magnesium.
Are bananas the best source of potassium? They're a good, convenient source at about 422 mg per medium banana (NIH ODS), but a baked potato or a cup of cooked lentils carries more.
Can you get enough electrolytes from food alone? For most people doing everyday activity, yes. A varied diet supplies the minerals, and sodium intake in Canada is typically above recommendations. (See Do you need electrolytes every day?.)
Do I need to track my electrolytes? Most people don't. If a health condition or medication affects your minerals, ask a pharmacist, doctor or dietitian rather than tracking on your own.
Sources
- National Institutes of Health, Office of Dietary Supplements. Potassium: Fact Sheet for Health Professionals, Table 2. https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/. Accessed 9 Nov 2026.
- National Institutes of Health, Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals, Table 2. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Accessed 9 Nov 2026.
- Health Canada. Health Canada releases report on sodium consumption levels in Canada (news release, July 2018). https://www.canada.ca/en/health-canada/news/2018/07/health-canada-releases-report-on-sodium-consumption-levels-in-canada.html. Accessed 9 Nov 2026.
- Health Canada. Sodium Intake of Canadians in 2017. https://www.canada.ca/en/health-canada/services/publications/food-nutrition/sodium-intake-canadians-2017.html. Accessed 9 Nov 2026.
- Health Canada. Limit highly processed foods (Canada's Food Guide). https://www.canada.ca/en/health-canada/services/food-guide/explore/healthy-eating-recommendations/limit-highly-processed.html. Accessed 9 Nov 2026.
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