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26 Magnesium-Rich Foods: A Nutrient-Packed Guide

Magnesium, a vital mineral for the human body, plays a pivotal role in maintaining overall health.

Magnesium is often referred to as nature's tranquility mineral. This is a fundamental nutrient that supports numerous essential bodily functions. It aids in muscle and nerve function, keeps bones strong, and helps regulate blood sugar and blood pressure. Yet, many people fall short of the recommended daily intake.

To help you get your daily dose of this vital mineral, here's a comprehensive guide to 25 magnesium-rich foods, complete with the amount of magnesium in each serving and serving size.

1. Spinach

Magnesium per 100g: 79mg Serving Size: 1 cup cooked

Spinach is a versatile leafy green that can be used in salads, smoothies, or as a side dish. It's not only a great source of magnesium but also packed with other essential nutrients.

2. Almonds

Magnesium per 100g: 270mg Serving Size: A small handful (about 23 almonds)

Almonds are a fantastic magnesium-rich snack. Just a small serving provides a substantial portion of your daily magnesium needs.

3. Avocado

Magnesium per 100g: 29mg Serving Size: 1 medium avocado

In addition to magnesium, avocados offer heart-healthy monounsaturated fats and a wealth of vitamins and minerals.

4. Black Beans

Magnesium per 100g: 160mg Serving Size: 1 cup cooked

Black beans are a versatile source of magnesium and can be added to various dishes, from soups to tacos.

5. Dark Chocolate

Magnesium per 100g: 327mg Serving Size: A small square (10g)

Dark chocolate with high cocoa content can be a delicious way to boost your magnesium intake. Enjoy it in moderation.

6. Quinoa

Magnesium per 100g: 197mg Serving Size: 1 cup cooked

Quinoa, a protein-rich grain, is a superb source of magnesium. Use it in salads, stir-fries, or as a side dish.

7. Pumpkin Seeds

Magnesium per 100g: 534mg Serving Size: 1 ounce (about a handful)

Pumpkin seeds, or pepitas, are not only crunchy but also packed with magnesium, making them an ideal on-the-go snack.

8. Figs

Magnesium per 100g: 68mg Serving Size: 1 cup, dried

Figs are naturally sweet and nutrient-dense, offering a healthy dose of magnesium. They make for a convenient, energy-boosting snack.

9. Bananas

Magnesium per 100g: 37mg Serving Size: 1 medium banana

Bananas are not only a source of potassium but also provide a good amount of magnesium.

10. Salmon

Magnesium per 100g: 53mg Serving Size: 3-ounce fillet

In addition to its omega-3 fatty acids, salmon contains magnesium, offering a tasty and nutritious option for your diet.

11. Chard

Magnesium per 100g: 81mg Serving Size: 1 cup cooked

Chard is another leafy green rich in magnesium, making it a nutritious addition to various dishes.

12. Cashews

Magnesium per 100g: 292mg Serving Size: A small handful (about 18 cashews)

Cashews are not only delicious but also provide a significant amount of magnesium.

13. Brown Rice

Magnesium per 100g: 43mg Serving Size: 1 cup cooked

Opt for brown rice to enhance your magnesium intake while enjoying its nutty flavor and added fiber.

14. Edamame

Magnesium per 100g: 54mg Serving Size: 1 cup cooked

Edamame, young soybeans, is a nutrient-rich source of magnesium and a popular appetizer in many cuisines.

15. Tofu

Magnesium per 100g: 33mg Serving Size: 1/2 cup (raw)

Tofu, a versatile plant-based protein, is also a source of magnesium. Use it in stir-fries, salads, or as a meat substitute.

16. Sunflower Seeds

Magnesium per 100g: 325mg Serving Size: 1 ounce (about a handful)

Sunflower seeds are a portable and magnesium-rich snack that can be sprinkled on yogurt or incorporated into trail mix.

17. Whole Wheat Bread

Magnesium per 100g: 37mg Serving Size: 2 slices

Opt for whole wheat bread to boost your magnesium intake while enjoying the wholesome flavor.

18. Mackerel

Magnesium per 100g: 97mg Serving Size: 3-ounce fillet

Mackerel, a fatty fish, is not only delicious but also a great source of magnesium, enriching your seafood options.

19. Brazil Nuts

Magnesium per 100g: 376mg Serving Size: A small handful (about 5-6 nuts)

Brazil nuts provide magnesium in addition to selenium. Enjoy them as part of a balanced diet.

20. Bran Cereals

Magnesium per 100g: Varies by brand (typically around 250mg) Serving Size: Follow packaging recommendations

Bran cereals are often fortified with essential nutrients, including magnesium, making them an excellent choice for a nutritious breakfast.

21. Lima Beans

Magnesium per 100g: 37mg Serving Size: 1 cup cooked

Lima beans are a reliable source of magnesium and can be included in various dishes, from casseroles to salads.

22. Swiss Chard

Magnesium per 100g: 86mg Serving Size: 1 cup cooked

Swiss chard is another leafy green that is abundant in magnesium, offering versatility in your culinary creations.

23. Oats

Magnesium per 100g: 177mg Serving Size: 1 cup cooked

Oats are a fiber-rich grain and a substantial source of magnesium, making them a wholesome breakfast option.

24. Halibut

Magnesium per 100g: 91mg Serving Size: 3-ounce fillet

Halibut, a lean and flaky fish, provides magnesium alongside protein, enriching your seafood choices.

25. Wheat Germ

Magnesium per 100g: 320mg Serving Size: 2 tablespoons

Wheat germ is a nutrient-dense addition to various dishes, from yogurt to smoothies, providing a considerable amount of magnesium.

26. Whole Eggs

Magnesium per 100g: 10mg Serving Size: 1 large egg

Whole eggs offer not only magnesium but also a rich source of protein, vitamins, and minerals. Enjoy them in various dishes, from omelets to baking.

With these 26 magnesium-rich foods, you have a multitude of delicious options to choose from to meet your daily magnesium needs. From leafy greens to nuts, seeds, whole grains, and a variety of proteins, you can easily incorporate these foods into your diet to promote optimal health and well-being. So, start diversifying your meals with these nutrient-packed choices and enjoy the benefits of