High Magnesium Food List | 36 Foods in PDF

High Magnesium Food List

Consuming sufficient amounts of magnesium is critical for good health. Magnesium positively impacts everything from healthy bones and teeth to the immune system.

However, roughly 50% of Americans consume less magnesium than the estimated average requirement (EAR).

Some age groups consume significantly less, according to the most recent studies. In this article, we go over a list of foods rich in magnesium, but first things first.

What Is The Importance Of Magnesium And What Are Its Recommended Dietary Allowances?

Magnesium performs a wide range of critical functions. Magnesium helps athletes to have more energy by assisting in the production and transportation of energy to the muscles.

Furthermore, it is necessary for the contraction and relaxation of muscles.

It also plays a role in protein synthesis and is essential for the proper functioning of many enzymes in the body.

It promotes cardiovascular health, helps regulate blood pressure, and aids in producing antioxidants that help the body fight illness.

One of the most important antioxidants produced by the body is glutathione, which is dependent on magnesium.

Furthermore, the immune system requires glutathione for protection and to assist them to work at peak performance.

The RDA of Magnesium Is As Follows:

Age        Male    Female Pregnancy Lactation
Birth to 6 months30 mg30 mg
7–12 months75 mg75 mg
1–3 years80 mg80 mg
4–8 years130 mg130 mg
9–13 years240 mg240 mg
14–18 years410 mg360 mg400 mg360 mg
19–30 years400 mg310 mg350 mg310 mg
31–50 years420 mg320 mg360 mg320 mg
51+ years420 mg320 mg

36 Magnesium-Rich Food Sources

High Magnesium Food List

High Magnesium Food List – 36 Magnesium-Rich Food Sources

Many foods include traces of magnesium, but others are naturally richer. Incorporate as many of the foods on this list into your diet as you can every day.

1. Dark Chocolate 228 mg/100 g

Dark Chocolate 228 mg/100 g

Topping the list is dark chocolate, which offers a load of health benefits besides great taste.

Dark chocolate made from cacao tree seeds contains fiber, iron, copper, manganese, potassium, selenium, zinc, phosphorous, and of course, magnesium.

Leafy Greens

Dark, leafy greens are a superfood because they are rich in  nutrients like magnesium, calcium, and potassium other leafy greens rich in magnesium are:

2. Boiled Spinach 157 mg/cup

Spinach is a superfood high in magnesium and other minerals.

3. Swiss Chard 86 mg/100 g

Swiss Chard 86 mg/100 g

Cooked Swiss chard contains 86 mg magnesium per 100 g and bone-building vitamins A, K, and C.

4. Kale 33 mg/100 g

Kale is high in calcium, potassium, and magnesium, all essential minerals for strong bones. Kale contains 33 mg magnesium per 100 g.

5. Broccoli 21 mg/100 g

Broccoli contains 21 mg of magnesium per 100 g, and it is high in fiber, omega-3 fatty acids, and vitamins B, E, and A.

Other Veggies

6. Plantains 109 mg /medium

Plantains are a staple in tropical countries because they are high in starch and minerals.

7. Okra 57 mg/100 g

High Magnesium Food List

High Magnesium Food List – Okra 57 mg/100 g

Okra contains vitamins A, C, K, and most B vitamins. It also contains calcium, potassium, manganese, copper, and magnesium.

8. Potatoes 39 mg/medium

Potatoes are high in potassium, vitamin C, and B6. They also contain a healthy amount of magnesium.


Beans, lentils, and peas are excellent sources of magnesium.

9. White Beans 190 mg/100 g

White beans are high in magnesium, fiber, and folate. White beans contain 190 mg of magnesium per 100 g (approximately 12 cups).

10. Black Beans – 171 mg/100 g

Black Beans – 171 mg/100 g

Black beans, like other legumes, are high in protein and low in fat and cholesterol. They also contain a lot of magnesium (171 mg per 100 g).

11. Edamame 62 mg/100 g

Edamame contains 62 mg of magnesium per 100 grams or about a cup.

12. Lentils 36 mg/100 g

Lentils are high in protein, iron, potassium, folic acid, fiber, calcium, and magnesium, making them a favorite among vegetarians.

Nuts & Seeds

Nuts and seeds are loaded with fiber, healthy fats, and minerals like magnesium. Always eat nuts and seeds in moderation. Among the magnesium-rich nuts and seeds are:

13. Pumpkin Seeds 168 mg/oz

Pumpkin seeds are magnesium-rich, with an ounce (142 seeds) delivering 168 mg.

14. Almonds 76.5 mg/oz

High Magnesium Food List

High Magnesium Food List – Almonds 76.5 mg/oz

Calcium and magnesium are abundant in almonds, with a handful containing 76.5 mg of magnesium and 76.3 mg of calcium.

15. Cashews 73.7 mg/oz

Cashews are high in magnesium and contain 73.7 mg per ounce (about 18 nuts) of cashews.

16. Peanuts 49.9 mg/oz

Peanuts 49.9 mg/oz

Peanuts are high in magnesium (49.9 mg per ounce), B vitamins, copper, and heart-healthy monounsaturated fats.

Grain and Cereal

Most whole grains are high in magnesium, dietary fiber, and other nutrients. These grains are high in magnesium.

17. Whole Wheat 160 mg/cup

In baking, use whole-wheat flour and buy whole wheat bread instead of white or fortified wheat for more nutrients and minerals.

18. Quinoa 64 mg/100 g

Quinoa has 64 mg of magnesium per 100 grams (just over half a cup).

19. Wild and Brown Rice 37 mg/100 g

High Magnesium Food List

High Magnesium Food List – Wild and Brown Rice 37 mg/100 g

Brown and wild rice have intact husks, unlike white rice. The husks are rich in nutrients and minerals, including magnesium.

20. Oatmeal 36 mg/ 1 Packet of instant serving

Oatmeal is another highly nutritious whole grain rich in dietary fiber, nutrients, and minerals.

21. Bulgur 32 mg/100 g

Bulgur is loaded with nutrients. It provides 32 mg of magnesium per 100 g, and its high fiber content helps digestion and gut health.


Fish and seafood are rich in protein, omega-3 fatty acids, and minerals like magnesium. Magnesium-rich fish include:

22. Mackerel 97 mg/100 g

Mackerel 9 7 mg/100 g

Mackerel contains 97 mg of magnesium per 100 g (around one small fillet).

23. Tuna 64 mg/100 g

Tuna is high in magnesium, with 100 grams, providing 64 mg. Tuna is high in vitamin B12.

24. Scallops 44 mg/100 g

High Magnesium Food List

High Magnesium Food List – Scallops 44 mg/100 g

A 100-gram serving contains 24 grams of protein and 137 calories. They contain magnesium (44 mg/100 g) and potassium.

25. Salmon 37 mg/100 g

Salmon is high in potassium, selenium, magnesium, and omega-3 fatty acids.

26. Pollock 37 mg/100 g

Pollock 37 mg/100 g

This mild white fish is sometimes used in fish and chips.

27. Oysters 36 mg/100 g

Oysters are a delicacy with incredible health benefits. They are a good source of omega-3 fatty acids, protein, and bone-building minerals like calcium, iron, selenium, zinc, and magnesium.

28. Rockfish 33 mg/100 g

Pacific red snapper, also known as rockfish, is a meaty white fish high in omega 3s and magnesium.

29. Halibut 28 mg/100 g

High Magnesium Food List

High Magnesium Food List – Halibut 28 mg/100 g

Halibut is low in fat, high in protein, and loaded with vitamins and minerals. A 100-gram portion of halibut contains 28 mg magnesium.

Plant-Based Protein

30. Tofu 60 mg/100 g

Tofu is rich in Vegan protein and an excellent meat substitute. It is also high in calcium, iron, manganese, selenium, copper, phosphorus, and magnesium.


Nutrient, mineral, and fiber-rich fruits should be part of your daily diet. Magnesium-rich fruits include:

31. Dried Figs 68 mg/100 g

Figs are high in magnesium. 100 g (11 dried figs) contains 68 mg of magnesium. Figs contain manganese, calcium, potassium, vitamin K, and B6.

32. Avocado 58.3 mg/medium

A medium avocado contains 58.3 mg of magnesium.

33. Dried Prunes 41 mg/100 g

Dried Prunes 41 mg/100 g

While vitamin C is lost during drying, magnesium content remains high. 100 g of prunes (roughly 10 fruits) contain 41 mg of magnesium.

34. Bananas – 31.9 mg/1 medium

Bananas are high in potassium and magnesium, which help build strong bones. They are one of the world’s richest sources of potassium.

Dairy and Substitutes

Whole milk is high in magnesium and many other minerals. Those intolerant to lactose can opt for alternatives that contain the same nutrients and minerals.

Magnesium-rich daily and alternatives include:

35. Soy Milk 36.6 mg/cup

High Magnesium Food List

High Magnesium Food List – Soy Milk 36.6 mg/cup

Soymilk is usually fortified with calcium, riboflavin, vitamins A and D, and other nutrients found in milk.

36. Yogurt 29.4 mg/cup

A cup of whole milk yogurt has 29.4 mg of magnesium in it. You get 296 mg of calcium per cup.

Final Thoughts

In plant and animal foods and beverages, magnesium is present in high concentrations.

Green leafy vegetables, legumes, nuts, seeds, and whole grains, are excellent providers of healthy minerals.

Overall, magnesium is more abundant in foods that contain dietary fiber.

Printable High Magnesium Food List (PDF)

FoodMg Content/100 g
Dark Chocolate228
Boiled Spinach157
Swiss Card86
White Beans190
Black Beans171
Pumpkin Seeds168 mg/ounce
Almonds76.5 mg/ounce
Cashews 73.7 mg/oz
Peanuts49.9 mg/oz
Whole Wheat160
Wild and Brown Rice37
Dried Figs41
Dried Prunes41

Pegan Diet Food List (4 Category)

Low Sodium Fast Foods

1200 Calorie Diet

800 Calorie Diet Plan

500 Calorie Meal Plan

3000 Calorie Meal Plan

No Sugar Diet Food List

21 Day Sugar Detox

Vertical Diet Plan

Dirty Keto Food List