10 Foods That Are Naturally High in Magnesium

Most adults in the United States don’t meet their daily requirement for magnesium, which is 310-320 milligrams (mg) for most adult females and 400-420 mg for most males. Foods like whole grains, nuts, beans, leafy greens, and seafood are good sources of magnesium to help boost your intake.

1. Seeds

Seeds are small, but they’re good sources of magnesium, with one serving providing a significant portion of the recommended daily intake.

Here’s the magnesium and the percentage of the daily value (DV) found in a 1-ounce serving of three types of seeds:

• Pumpkin seeds: 156 mg (37% DV)
• Chia seeds: 111 mg (26% DV)
• Sunflower seeds: 37 mg (9% DV)

2. Nuts

Adding nuts to your daily diet boosts magnesium. This is the amount you’ll get in a 1-ounce serving of three good sources:

• Almonds: 80 mg (19% DV)
• Cashews: 74 mg (18% DV)
• Peanuts: 51 mg (12% DV)

You can also get magnesium from nut butters. Two tablespoons of peanut butter have around the same amount as a serving of whole peanuts.

The healthy unsaturated fats in nuts may also lower your risk of cardiovascular disease.

3. Beans

Beans are good sources of magnesium, with 1 cup (two servings) cooked beans providing:

• Kidney beans: 69 mg (16% DV))
• Baked beans: 69 mg (16% DV)
• Lima beans: 126 mg (30% DV)

Beans also provide B vitamins, iron, potassium, plant protein and fiber, including soluble fiber that helps lower cholesterol and blood sugar.

4. Soy Products

Soy is filled with nutrients, including magnesium. Here’s the amount of magnesium in various soy products:

• Firm tofu (1/4 block): 47 mg (11% DV)
• Soymilk (1 cup): 61 mg (15% DV)
• Soy nuts (1 ounce): 41 mg (10% DV)
• Edamame (1/2 cup cooked): 50 mg (12% DV)

Soy is also one of the few plant sources of high-quality protein, which means it contains all the essential amino acids in the amounts the body needs. Other nutrients in soy include folate, calcium, potassium, and zinc.

5. Seafood (Fatty Fish)

Fatty fish like salmon, tuna, mackerel, and trout are known for their healthy omega-3 fatty acids, but they also provide magnesium.

This is the magnesium in a 3-ounce serving of four types of fatty fish:

• Atlantic salmon (cooked): 26 mg (6% DV)
• White tuna (canned): 28 mg (7% DV)
• Yellowfin tuna (cooked): 36 mg (9% DV)
• Atlantic mackerel (cooked): 83 mg (20% DV)

Healthy fatty fish are high in protein and one of the few food sources of vitamin D.

6. Whole Grains

Whole grains are important sources of dietary fiber and magnesium. Boost your daily magnesium with the following:

• Quinoa (1 cup cooked, which is two servings): 118 mg (28% DV)
• Brown rice (1 cup cooked, which is two servings): 86 mg (20% DV)
• Shredded wheat (2 large biscuits): 61 mg (15% DV)
• Whole wheat bread (1 slice): 23 mg (5% DV)

Choosing whole grains ensures you get a wide range of nutrients, such as B vitamins, vitamin E, iron, and zinc. By comparison, white flour and white rice (refined grains) lose the fiber and most of the nutrients during milling.

7. Leafy Greens

Leafy greens (spinach, kale, romaine, collard greens, watercress, and Bok choy, to name a few) contain varying amounts of magnesium.

Kale and spinach illustrate the range of magnesium in one serving of leafy greens and the difference between fresh and cooked greens:

• Kale (1 cup raw): 5 mg (1% DV)
• Spinach (1 cup raw): 24 mg (6% DV)
• Spinach (1/2 cup cooked): 78 mg (19% DV)

Leafy greens are a good choice for increasing your daily intake of fiber, folate, vitamins A, C, E, and K, iron, and potassium.

8. Fruits

Add these fruits high in magnesium to your diet:

• Banana (1 medium): 32 mg (8% DV)
• Raisins (1/2 cup): 23 mg (5% DV)
• Avocados (1/2 cup): 22 mg (5% DV)

9. Dairy Products

Dairy products made from whole and low-fat milk deliver the following amount of magnesium:

• Milk (1 cup): 24-27 mg (6% DV)
• Plain yogurt (8 ounces): 42 mg (10% DV)

Milk-based products also rank among the best sources of calcium.

10. Dark Chocolate

Dark chocolate is a good source of magnesium, especially at higher levels of cocoa content. One ounce at the 70% to 85% level of cacao solids has 64.6 mg of magnesium (it’s 49.9 mg at 60% to 69%). That’s about 20% of the daily recommended amount for a 35-year-old female.

Chocolate is made from cocoa beans, which are packed with beneficial plant-based substances called flavonoids. Flavonoids may reduce inflammation, protect nerves, and help lower the risk of heart disease and cancer. Like magnesium, the higher the cocoa content, the more flavonoids in your dark chocolate.

Magnesium-Rich Meal Ideas

To incorporate more magnesium into your diet, experts recommend the following options:

• For breakfast: Low-fat Greek yogurt with a banana or a fortified breakfast cereal
• For a snack: An ounce of almonds or pumpkin seeds
• For lunch: Half an avocado on a piece of whole grain toast or a salad
• For dinner: A piece of salmon with brown rice and a raw kale salad
• For dessert: A square of dark chocolate

How Magnesium Affects Health

Eating foods high in magnesium is crucial if you want to stay energized and healthy. Magnesium keeps nerves and muscles working and regulates your heartbeat and blood pressure. This essential mineral also strengthens your bones and immune system and may offer protective effects against certain health conditions.

Magnesium may offer health benefits and protect against medical conditions that include:

More research is needed to better understand the health effects of magnesium.