Top 15 Foods High in Magnesium

by John Staughton (BASc, BFA) last updated -

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Eating foods high in magnesium is an effective way to increase energy levels, protect bone health, and ensure normal sleep patterns, among many others. Experts recommend 400-420 milligrams of magnesium per day for men and 300-320 milligrams per day for women.

Foods High in Magnesium

The foods that are highest in magnesium include dark chocolate, banana, potato, peanuts, fatty fish, cashews, mackerel, almonds, kidney beans, and tofu, among many others.

Dark Chocolate

1 ounce of this chocolate has over 60 milligrams of magnesium, 15% of your daily requirement.

Bananas

A single medium-sized banana contains about 10% of your magnesium requirement for the day.

Potato

With about 50 milligrams of magnesium in a medium potato, this vegetable delivers over 10% of your DV.

Peanuts

1 cup of peanuts has nearly 250 milligrams of magnesium, more than 50% of your daily needs.

Fatty Fish

A full salmon filet is equivalent to 25% of your magnesium needs.

Pumpkin Seeds

1 ounce of these nutrient-dense seeds provides nearly 40% of your magnesium requirement each day.

A close-up shot of all foods rich in magnesium

Magnesium-rich food. Photo Credit: Shutterstock

Brown Rice

1 cup contains over 80 milligrams of magnesium, nearly 20% of your DV.

Cashews

1 ounce of cashews delivers more than 20% of your daily needs for magnesium.

Spinach

Cook up 1 cup of spinach and enjoy just under 40% of the magnesium you require.

Oatmeal

A cup of cooked oatmeal delivers 60 milligrams of magnesium.

Tofu

Eating 100 grams of tofu will provide about 13% of your daily requirement for this mineral.

Quinoa

With 120 milligrams in a single serving, this grain contains 30% of your DV for magnesium.

Figs

A cup of figs only offers 25 milligrams of magnesium, but every little bit helps!

Black Beans

A single cup of black beans offers about 30% of the magnesium you need each day.

Avocado

A medium-sized avocado provides just under 60 milligrams of magnesium.

Other Foods

There are many other foods that are rich in magnesium, including squash seeds, whole wheat, yogurt, edamame, soymilk, sesame seeds, swiss chard, legumes, and leafy greens.

What is Magnesium?

Magnesium is a chemical element, a mineral that is found in many different forms of food and is required for hundreds of different enzymatic reactions and bodily functions. Magnesium deficiency is also one of the most common nutrient deficiencies in adults, which can lead to a host of other deficiencies and health concerns. While there are magnesium supplements available, you can also increase your overall magnesium levels by tweaking your diet and adding foods high in magnesium.

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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