Best Magnesium-Rich Foods to Eat


Magnesium is an essential mineral that plays a vital role in many bodily functions, including muscle and nerve function, blood glucose control, and bone health. Here are some of the best magnesium-rich foods to include in your diet:

Nuts and Seeds

  1. Almonds:

    • One ounce (about 23 almonds) contains approximately 80 mg of magnesium.

  2. Cashews:

    • One ounce (about 18 cashews) provides around 74 mg of magnesium.

  3. Pumpkin Seeds:

    • One ounce of pumpkin seeds offers about 150 mg of magnesium.

  4. Sunflower Seeds:

    • One ounce of sunflower seeds contains about 37 mg of magnesium.


  1. Black Beans:

    • One cup of cooked black beans contains about 120 mg of magnesium.

  2. Edamame:

    • One cup of cooked edamame provides around 99 mg of magnesium.

  3. Lentils:

    • One cup of cooked lentils contains approximately 71 mg of magnesium.

  4. Chickpeas:

    • One cup of cooked chickpeas offers about 79 mg of magnesium.

Whole Grains

  1. Quinoa:

    • One cup of cooked quinoa contains about 118 mg of magnesium.

  2. Brown Rice:

    • One cup of cooked brown rice provides around 86 mg of magnesium.

  3. Oats:

    • One cup of cooked oatmeal contains about 63 mg of magnesium.

  4. Whole Wheat Bread:

    • One slice of whole wheat bread offers around 23 mg of magnesium.


  1. Spinach:

    • One cup of cooked spinach contains about 157 mg of magnesium.

  2. Swiss Chard:

    • One cup of cooked Swiss chard provides approximately 150 mg of magnesium.

  3. Kale:

    • One cup of cooked kale offers around 31 mg of magnesium.

  4. Potatoes:

    • One medium baked potato (with skin) contains about 48 mg of magnesium.


  1. Avocado:

    • One medium avocado contains around 58 mg of magnesium.

  2. Bananas:

    • One medium banana provides about 32 mg of magnesium.

  3. Figs:

    • One cup of dried figs contains approximately 101 mg of magnesium.

  4. Raspberries:

    • One cup of raspberries offers about 27 mg of magnesium.

Fish and Seafood

  1. Salmon:

    • One 3-ounce cooked serving of salmon provides about 26 mg of magnesium.

  2. Mackerel:

    • One 3-ounce cooked serving of mackerel contains approximately 82 mg of magnesium.

  3. Halibut:

    • One 3-ounce cooked serving of halibut offers about 91 mg of magnesium.

Dairy and Dairy Alternatives

  1. Yogurt:

    • One cup of plain yogurt contains about 30 mg of magnesium.

  2. Milk:

    • One cup of milk provides around 24 mg of magnesium.

  3. Soy Milk:

    • One cup of soy milk offers about 47 mg of magnesium.


  1. Dark Chocolate:

    • One ounce of dark chocolate (70-85% cocoa) contains about 64 mg of magnesium.

  2. Tofu:

    • Half a cup of tofu provides approximately 37 mg of magnesium.

  3. Molasses:

    • One tablespoon of blackstrap molasses contains about 48 mg of magnesium.

Tips for Incorporating Magnesium-Rich Foods into Your Diet

  • Breakfast: Add nuts and seeds to your oatmeal or yogurt.

  • Smoothies: Blend spinach, bananas, and avocado into your smoothies.

  • Salads: Include quinoa, black beans, and leafy greens like spinach or kale in your salads.

  • Snacks: Enjoy a handful of almonds, cashews, or dark chocolate as a snack.

  • Meals: Use legumes like lentils or chickpeas in soups, stews, and casseroles.

Including a variety of these magnesium-rich foods in your daily diet can help you meet your magnesium needs and support overall health.