Top Magnesium-Rich Foods: Boost Your Health Naturally
Fuel your meals with wholesome choices that nurture heart, muscle, and bone vitality.
10 Magnesium-Rich Foods Your Diet Needs
Magnesium is an essential mineral that plays a key role in supporting your heart, muscle, and nerve functions, as well as energy production and bone health. Many adults in the United States fall short of the recommended daily intake, but with the right food choices, you can meet your needs easily. Below, we highlight the top magnesium-rich foods you can incorporate into your meals along with their health benefits. Plus: dietitian-approved advice for maximizing magnesium throughout your day.
Why Is Magnesium Important?
- Supports heart health, aids muscle function, and regulates nerve signals
- Contributes to energy production and bone strength
- Helps maintain normal blood pressure, blood glucose levels, and immune system function
- Lack of magnesium may lead to muscle cramps, weakness, irregular heartbeat, and fatigue
How Much Magnesium Do You Need?
The Recommended Dietary Allowance (RDA) for magnesium varies by age and gender. For adult women, it’s about 310–320 mg per day, and for adult men, it’s 400–420 mg per day. Most healthy people can meet these needs through a varied diet.
Best Magnesium-Rich Foods
Let’s dive into the top foods to add to your grocery list if you’re looking to boost your magnesium intake:
Spinach
- Magnesium Content: 156 mg per cup (boiled)
- Also provides: iron, fiber, vitamin A, vitamin C
- Use it in salads, wraps, smoothies, and omelets
Dietitian Valerie Agyeman, RDN, loves making chicken or tofu wraps with lots of fresh spinach and black beans—every ingredient is high in magnesium.
Almonds, Cashews, and Peanuts
- Almonds: 80 mg per ounce (about 23 nuts)
- Cashews: 74 mg per ounce; 2 tbsp cashew butter provides 83 mg
- Peanuts/Peanut Butter: 49 mg in 2 tbsp peanut butter
- Nuts are also high in healthy fats, protein, and fiber
Choose unsweetened, oil-free nut butters for snacks and spreads.
Chia, Flax, and Pumpkin Seeds
- Pumpkin Seeds: 156 mg per ounce (37% of Daily Value)
- High in: protein, iron, omega-3 fatty acids, and fiber
- Try them on salads, yogurt, oatmeal, or overnight oats
Seeds make a simple, nutritious snack and can easily boost your magnesium at breakfast or lunch.
Oats
- Magnesium Content: Over 13% of Daily Value per ½ cup dry oats
- Benefits: fiber, iron, B vitamins
- Add bananas, flax seeds, or walnuts to enhance magnesium
Whole grain oats create a magnesium-rich base for breakfast and can be topped with seeds or fruit for a nutrient-dense start to your day.
What others are reading
Dark Chocolate
- Magnesium Content: 65 mg per 1-ounce serving (70–85% cocoa solids recommended)
- Loaded with antioxidants, iron, and zinc
- Use small squares as an after-dinner or bedtime snack
Choose high-quality chocolate with minimal added sugar to maximize health benefits.
Black Beans
- Magnesium Content: 84 mg per cup (canned)
- Also provides: 17 g fiber, 15 g protein
- Great in tacos, salads, soups, or grain bowls
Black beans pair well with avocados and greens for a hearty, magnesium-rich meal.
Edamame (Soybeans)
- Magnesium Content: 50 mg per ½ cup
- Rich in protein, calcium, fiber
- Enjoy steamed as a snack or in stir-fry dishes
Agyeman recommends a bowl of steamed edamame for a simple, delicious boost.
Quinoa
- Magnesium Content: 118 mg per cup (cooked)
- Higher in protein than many other whole grains
- Use as a base for salads, grain bowls, or side dishes
Quinoa is technically a seed but commonly served as a whole grain. Nutritionist Cassetty substitutes quinoa for rice in stir-fry and grain bowls ramping up both protein and magnesium.
Avocado
- Magnesium Content: 58 mg per fruit
- High in heart-healthy monounsaturated fats and fiber
- Try avocado toast with whole wheat bread, which adds another 23 mg magnesium
Avocado is delicious in salads, wraps, and sandwiches, and doubles up the nutritional value when paired with whole grains.
Yogurt
- Magnesium Content: 42 mg per serving (plain low-fat varieties)
- Provides calcium, protein, and live cultures for gut health
- Perfect as a snack, breakfast, or base for smoothie bowls
Agyeman’s tip: Make dark chocolate cashew yogurt bark by spreading yogurt, topping with cashews, pumpkin seeds, and chocolate, then freezing.
Other Magnesium-Rich Vegetables
- Swiss Chard: 150 mg per ½ cup boiled
- Collard Greens: 18.9 mg per ½ cup cooked with oil
- Kale: 14.75 mg per ½ cup boiled
- Potatoes: 17.2 mg per ½ cup boiled (with skin)
- Artichoke Hearts: 35.3 mg per ½ cup boiled
- Parsnips: 22.6 mg per ½ cup boiled
- Arugula: 4.7 mg per ½ cup raw
Leafy greens like Swiss chard, collards, spinach, and kale boost your magnesium and also deliver a broad spectrum of vitamins, minerals, and antioxidants. Potatoes and root vegetables add dietary fiber and support gut health. Rotate these vegetables in grain bowls, salads, and side dishes for maximum variety and nutrition.
Table: Magnesium Content of Popular Foods
| Food | Serving Size | Magnesium (mg) | Additional Benefits |
|---|---|---|---|
| Spinach (boiled) | 1 cup | 156 | Iron, Vitamin A & C, Fiber |
| Pumpkin Seeds | 1 oz | 156 | Protein, Iron, Omega-3s |
| Quinoa (cooked) | 1 cup | 118 | Protein, Fiber |
| Black Beans (canned) | 1 cup | 84 | Protein, Fiber |
| Almonds | 1 oz | 80 | Healthy Fats, Fiber |
| Avocado | 1 fruit | 58 | Healthy Fats, Fiber |
| Edamame | ½ cup | 50 | Protein, Calcium, Fiber |
| Yogurt | 1 cup | 42 | Protein, Calcium, Probiotics |
| Dark Chocolate | 1 oz | 65 | Antioxidants, Iron |
Expert Tips to Increase Magnesium Intake
- Combine several magnesium-rich foods in one meal (e.g., a wrap with spinach, black beans, avocado)
- Choose whole grains over refined grains for higher magnesium
- Top salads, yogurts, and breakfast bowls with seeds and nuts
- Swap out rice for quinoa in main dishes
- Read nut butter labels and choose those with minimal added oils and sugars
- Include a variety of colors and plant-based ingredients in your meals for better nutrient balance
- Snack on roasted edamame, nuts, or seeds instead of processed foods
Sample Magnesium-Rich Meals
- Breakfast: Overnight oats with chia seeds, bananas, and almonds
- Lunch: Whole grain wrap with spinach, black beans, tofu, and avocado
- Snack: Plain yogurt with pumpkin seeds and dark chocolate chips
- Dinner: Quinoa stir-fry bowl with kale, edamame, and cashew sauce
Frequently Asked Questions (FAQs)
Q: Can I get enough magnesium through food alone?
A: Yes, most people can meet their magnesium needs through a varied, balanced diet rich in plant-based foods such as leafy greens, legumes, nuts, seeds, whole grains, and some dairy products.
Q: Should I consider magnesium supplements?
A: Supplements may be helpful in some cases, but increasing dietary magnesium is preferred for most people. Consult a registered dietitian or physician before starting supplements.
Q: What are symptoms of magnesium deficiency?
A: Symptoms can include muscle cramps, fatigue, irregular heartbeat, and poor appetite. Severe deficiencies are rare among healthy people but can occur in those with certain medical conditions or chronic stress.
Q: Do cooking methods affect magnesium levels?
A: Magnesium is fairly stable during cooking, but boiling vegetables can cause some loss into the cooking water. Steaming or microwaving may help preserve mineral content.
Q: Which foods have the highest magnesium ratio per calorie?
A: Seeds (pumpkin, flax, chia), nuts (almonds, cashews), spinach, and quinoa provide excellent magnesium per calorie, making them ideal for nutrient-dense meals.
About the Expert
Stefani Sassos, M.S., R.D.N., NASM-CPT, is the Director of the Good Housekeeping Institute Nutrition and Fitness Lab. Stefani is a registered dietitian, certified personal trainer, and Women’s Fitness Specialist with a passion for delivering evidence-based nutrition insights that inspire healthier habits. She brings hands-on experience as an avid CrossFitter and home cook to her nutrition recommendations.
Key Takeaways
- Magnesium supports vital functions including heart, muscle, and bone health
- Top magnesium-rich foods: spinach, pumpkin seeds, almonds, black beans, quinoa, avocado, yogurt, and more
- Eat a diverse, color-rich, plant-forward diet to maximize magnesium intake
- Consistent dietary choices are the best way to prevent deficiency for most people
- Consult experts for personalized advice if you suspect low magnesium or dietary gaps
References
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