What foods have magnesium?

What Foods Have Magnesium? A Guide to Boosting Your Intake.

What Foods Have Magnesium? A Guide to Boosting Your Intake.

Explore the best sources of magnesium in your diet. Learn what foods have magnesium and boost your intake for a healthier you

Introduction to What Foods Have Magnesium

Discover the vital role of magnesium in your health. Insufficient magnesium can lead to issues like muscle weakness, fatigue, and health risks. Including magnesium-rich foods and supplements can help support your well-being. Explore our guide to top magnesium sources for better nutrition and vitality!

Benefits of Eating Magnesium-rich foods


The Benefits of Eating a Magnesium-Rich Diet

Magnesium is necessary for bodily function. It takes part in about 300 enzymatic reactions, including:

  1. Bone health

It is essential to bone health and regulates calcium levels in the body.

  1. Regulating blood pressure

Magnesite helps to relax blood vessels, which lowers blood pressure and heart disease risk.

  1. Supporting muscle and nerve function

It is involved in muscle contraction and relaxation, as well as the transmission of nerve signals.

  1. Boosting energy levels

Magnesia helps turn food into energy, which can help people feel less tired and have more energy. Magnesium is vital, yet many people don’t receive enough. Based on age and gender, individuals should consume 310–420 mg of magnesium daily. However, many people fall short of this target, leading to deficiency and other health issues. There are several tasty magnesium-rich meals. The following will cover What Foods Have Magnesium and how to include them in your diet.

Magnesium-rich foods


What Foods Have Magnesium?

Magnesium-rich foods


Eat magnesium-rich foods to boost your magnesium intake. These foods are naturally high in this essential mineral:

  1. Leafy greens: we find magnesium in large amounts in dark, leafy veggies like spinach, kale, and Swiss chard.

One cup of cooked spinach has 157 mg of magnesium, over half of the daily need for women.

  1. Nuts and seeds: Many nuts and seeds are high in magnesium, including almonds, cashews, pumpkin seeds, and sunflower seeds. For example, a handful of almonds or cashews can provide around 20% of the recommended daily intake.
  2. Whole grains such as brown rice, quinoa, and oats are high in fiber and magnesium. For example, one cup of cooked quinoa contains 118 mg of magnesium.
  3. Legumes: beans and lentils are another excellent source of magnesium. Magnesium is 120 milligrams per cup of cooked black beans.
  4. Seafood: Some types of seafood, such as salmon and mackerel, are high in magnesium.

Three ounces of cooked salmon provides 20% of the daily requirement.

Dairy, bananas, avocados, and dark chocolate also contain magnesium. You may meet your daily magnesium needs by eating various magnesium-rich foods.

However, medications, alcohol, and high calcium and vitamin D levels can affect magnesium absorption. Talk to your doctor or a trained nutritionist about getting adequate magnesium.

Foods high in Magnesium


What Foods Have Magnesium?


Foods high in magnesium

I’m going to discuss  some foods that are high in Magnesium:

  1. Spinach: Spinach is one of the best sources of Magnesium, with one cup of cooked spinach providing 157 mg of Magnesium.
  2. Almonds: Almonds are a delicious and nutritious snack high in magnesium. A quarter-cup of almonds contains around 96 mg of magnesium.
  3. Dark Chocolate: Dark chocolate is a tasty treat and a source of magnesium. One ounce of dark chocolate contains around 64 mg of magnesium.
  4. Avocado: Avocados are a versatile and nutrient-dense fruit high in magnesium. One medium-sized avocado contains around 58 mg of magnesium.
  5. Salmon: Salmon is a fatty fish with omega-3 fatty acids and magnesium. Three ounces of cooked salmon contain around 26 mg of magnesium.
  6. Brown Rice: Brown rice is a whole grain high in fiber and magnesium. One cup of cooked brown rice contains around 84 mg of magnesium.
  7. Black Beans: Black beans are a versatile legume high in magnesium. Black beans provide 120 mg of magnesium per cup.
  8. Pumpkin Seeds: Pumpkin seeds are a tasty snack high in magnesium. A quarter-cup of pumpkin seeds contains around 92 mg of magnesium.
  9. Quinoa: it is a gluten-free whole grain that is high in protein and magnesium. One cup of cooked quinoa contains around 118 mg of magnesium.
  10. Greek Yogurt: Greek yogurt is a creamy and protein-rich dairy product high in magnesium. One cup of plain Greek yogurt contains around 50 mg of magnesium.

In conclusion, You can gain enough magnesium to support your health by eating these magnesium-rich foods.

How Much Magnesium Do You Need? Understanding Daily Requirements.

Age, gender, and other variables affect magnesium consumption recommendations. NIH magnesium RDAs:


Age/Gender Recommended Daily Allowance (RDA) of Magnesium
Infants 80-130 mg/day
Children (1-3 years) 240-400 mg/day
Children (4-8 years) 130-240 mg/day
Children (9-13 years) 240-410 mg/day
Male teenagers (14-18 years) 410 mg/day
Female teenagers (14-18 years) 360 mg/day
Adult men 400-420 mg/day
Adult women 310-320 mg/day
Pregnant women 350-400 mg/day
Lactating women 310-360 mg/day

It’s important to note that these are general guidelines for magnesium intake.

However, individual needs may vary based on physical activity level, health conditions, and medication use.

Therefore, it is essential to consult with a healthcare professional to determine your specific magnesium requirements.

Magnesium-rich diet


Here’s a sample magnesium-rich diet:


  • Oatmeal made with 1 cup of cooked rolled oats, topped with 1/4 cup of sliced almonds and one sliced banana (provides around 175 mg of magnesium)
  • Greek yogurt parfait made with 1 cup of plain Greek yogurt, 1/4 cup of pumpkin seeds, and 1/2 cup of mixed berries (provides around 135 mg of magnesium)


  • Apple slices with 2 tablespoons of almond butter (provides around 60 mg of magnesium)


  • Salad made with 2 cups of spinach, 1/2 cup of chickpeas, 1/4 cup of sunflower seeds, 1/4 cup of sliced avocado, and a drizzle of olive oil and balsamic vinegar (provides around 225 mg of magnesium)
  • Whole grain wrap filled with 3 ounces of canned salmon, 1/4 cup of sliced almonds, and mixed greens (provides around 150 mg of magnesium)


  • 1/2 cup of dried figs (provides around 50 mg of magnesium)


  • Grilled halibut with 1 cup of cooked brown rice and a side of roasted asparagus (provides around 180 mg of magnesium)
  • Vegetarian chilli made with 1 cup of black beans, 1/2 cup of quinoa, diced tomatoes, onions, and bell peppers (provides around 230 mg of magnesium)

By following a diet rich in these magnesium-containing foods, you can ensure you get enough of this essential mineral to support your overall health and well-being.


Potential Risks of Magnesium Deficiency and How to Avoid Them


Potential Risks of Magnesium Deficiency and How to Avoid Them

Muscle, nerve, blood pressure, and bone health depend on magnesium. Many individuals don’t get enough magnesium from food alone, resulting in insufficiency.

Magnesium shortage may cause muscular cramps, spasms, weariness, lack of appetite, and irregular heart rhythms. Long-term deficiency may cause heart disease, osteoporosis, and high blood pressure.

To prevent magnesium deficit, consume adequate magnesium from food and supplements. Magnesium-boosting tips:

  1. I eat magnesium-rich foods such as leafy greens, nuts, seeds, whole grains, legumes, and fatty fish.

2. If food doesn’t provide enough magnesium, take a supplement. Before using any supplements, consult your doctor.

3. Avoid alcohol and caffeine, which inhibit magnesium absorption.

  1. Avoid obesity, which lowers magnesium levels.
  2. Managing stress, which increases magnesium excretion.

You may prevent deficiency and improve your health by obtaining adequate magnesium.


What Foods Have Magnesium? Magnesium is crucial for healthy bones, muscles, nerves, sleep, stress, and heart health. To ensure adequate magnesium intake, incorporate magnesium-rich meals into your diet. This includes whole foods like fruits, vegetables, nuts, seeds, legumes, and whole grains. Choose for spinach, almonds, avocado, black beans, dark chocolate, edamame, quinoa, salmon, sesame seeds, and yogurt. Minimize processed foods. Consult a healthcare professional for magnesium concerns or health conditions affecting magnesium absorption.


 National Institutes of Health Office of Dietary Supplements. Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

  1. Harvard T.H. Chan School of Public Health. The Nutrition Source: Magnesium. https://www.hsph.harvard.edu/nutritionsource/magnesium/
  2. Academy of Nutrition and Dietetics. Magnesium. https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/magnesium


















Scroll to Top