# Electrolyte/Micronutrient-Rich Foods

These support sodium (3,000–5,000 mg/day), potassium (3,000–4,700 mg/day), magnesium (300–400 mg/day), and other nutrients.

[Electrolyte/Micronutrient Intake](https://wiki.danicus.net/books/keto/page/electrolytes-micronutrients-intake-ketogenic-diet "Electrolytes / Micronutrients Intake | Ketogenic Diet")

- **Sodium Sources**: 
    - **Examples**: Sea salt, bone broth, pickles, olives.
    - **Nutrition**: 
        - Sea salt (1 tsp): ~2,300 mg sodium, 0 g carbs.
        - Bone broth (1 cup): ~500–1,000 mg sodium, ~1 g carbs, ~40 kcal.
        - Pickles (1 medium, ~35 g): ~300 mg sodium, 1 g net carbs, ~10 kcal.
    - **Tips**: Sip bone broth daily. Add ½–1 tsp salt to meals or water.
- **Potassium Sources**: 
    - **Examples**: Avocado, spinach, salmon, mushrooms.
    - **Nutrition (see above for avocado, spinach, salmon)**: 
        - Mushrooms (1 cup cooked): ~3 g protein, 2 g net carbs, ~400 mg potassium, ~40 kcal.
    - **Tips**: Include 1–2 servings of these daily to hit potassium goals.
- **Magnesium Sources**: 
    - **Examples**: Pumpkin seeds, almonds, spinach, dark chocolate (85%+ cocoa).
    - **Nutrition (per 1 oz pumpkin seeds)**: 
        - ~10 g protein, 10 g fat, 2 g net carbs, 1 g fiber, ~150 mg magnesium, ~150 kcal.
        - Dark chocolate (1 oz, 85% cocoa): ~2 g protein, 12 g fat, 5 g net carbs, 3 g fiber, ~50 mg magnesium, ~170 kcal.
    - **Tips**: Snack on 1 oz pumpkin seeds or take a magnesium supplement (e.g., 200 mg citrate) if needed.
- **Other Micronutrients**: 
    - **Calcium (1,000–1,300 mg/day)**:
        
        
        - **Kale**: 1 cup raw (50 g, ~100 mg). Use in salads or smoothies.
        - **Broccoli**: 1 cup cooked (90 g, ~60 mg). Daily veggie.
        - **Sardines**: 100 g (~300 mg). Serve with spinach or cabbage.
    - **Vitamin D (600–800 IU/day)**:
        
        
        - **Salmon**: 150 g (~600 IU). Pair with cruciferous veggies.
        - **Egg Yolks**: 4 eggs (~80 IU). Scramble with mushrooms.
        - **Sunlight**: 15–30 min exposure (if possible).
    - **B Vitamins**:
        
        
        - **Liver (Beef)**: 100 g (~high B1, B9). Serve with sautéed spinach 1x/week.
        - **Eggs**: 4 eggs (~B vitamins). Pair with asparagus.
    - **Vitamin C (75–90 mg/day)**:
        
        
        - **Bell Peppers**: ½ cup raw (75 g, ~95 mg). Stuff with beef or add to salads.
        - **Broccoli**: 1 cup cooked (90 g, ~80 mg). Regular side dish.
    - **Tip**: Include greens and peppers daily; consider a low-carb multivitamin if variety is limited
        
        
        - Egg yolks provide vitamin D.