Top 10 common foods rich in Magnesium

foods  rich in Magnesium

Foods rich in Magnesium is an extremely important mineral for the body. An adult body contains 25 grams of magnesium, with 50 percent to 60 percent of it in the bones and the rest in the soft tissues. Magnesium is required by the body for hundreds of chemical reactions and to maintain good health.

While many foods and vegetables have magnesium, people don’t get the reference daily intake, which is 400 mg.
But the good news is one can easily meet their daily needs by eating foods that are high in magnesium.

Which foods rich in magnesium

Here is a list of 10 common foods that are highly rich in magnesium and will help you meet the daily recommended intake.

Foods rich in Magnesium is very important for healthy living is all about striking a perfect balance of healthy habits and healthy eating! In fact, in order to stay healthy and fit, we often follow a lot of diets, exercises, and quick hacks, but are all these leading us to achieve the pink of health. Well, to an extent these fad diets will help you stay fit and lose weight, but too much of anything is harmful to health.

List of Foods rich in Magnesium

Most diets revolve around cutting down on a few components, which creates some or the other level of imbalance in the body. Hence, eating a balanced and nutritious diet is important to stay fit and remain pink of healthy. In fact, the right balance of vitamins and minerals can help you attain the best of health.

foods  rich in Magnesium

One such essential mineral is Magnesium(extremely important mineral), which helps in performing the vital functions of the body. However, an imbalance of magnesium in the body can be a root cause of several diseases and deficiencies. Here’s all you need to know about magnesium and foods that are rich in magnesium.

Why is magnesium so important?

This mineral helps in various functions of the bodyand recommended intakes. One of the major functions of magnesium is that it acts as a carrier of energy to the cells and tissues of the body, and make dietary supplements which further helps in relaxation and contraction of muscles.
What’s more, magnesium acts as a catalyst for the enzymes and helps in regulating the blood pressure and is pivotal for the functioning of heart. Apart from these it helps in creating the DNA and is essential for various neuro transmissions in the body.

foods rich in Magnesium

Top 8 magnesium-rich foods

  1. Dark chocolate. Dark chocolate is healthy as well as delicious. …
  2. Avocado. Avocado is full of healthy fats and magnesium. …
  3. Nuts. Nuts make for a healthy and weight loss friendly snack. …
  4. Legumes. Legumes are a part of our daily diet. …
  5. Tofu. …
  6. Seeds. …
  7. Whole grains. …
  8. Some fatty fish.
  9. Bananas
  10. Leafy greens
foods  rich in Magnesium

Dark chocolate

Dark chocolate
is healthy as well as delicious. It is rich in magnesium with 64 mg of it in a 28-gram serving, which is 16 percent of the daily recommended intake.

Dark chocolate is also high in iron, copper, manganese and contains fiber that feeds the healthy gut bacteria. It is also loaded with antioxidants, which prevents the damage caused by the free radicals.

Dark chocolate is good for heart health and prevents bad cholesterol from oxidizing. and this is a very healthy dietary supplement.
To reap the maximum benefits, choose chocolate which has 70 percent cocoa. A higher percentage is even better.

foods  rich in Magnesium


Avocado eating is full of healthy fats and magnesium. One medium-sized avocado has around 58 mg of magnesium, which is 15 percent of the daily recommended intake.

Avocados eating are also rich in potassium, B vitamin, and vitamin K, and heart-healthy monounsaturated fat.

These are also an excellent source of fiber. Studies show that eating avocados can reduce inflammation, improve cholesterol levels and make you feel satiated.

foods  rich in Magnesium


Nuts eating make for a healthy and weight loss-friendly snack. Nuts high in magnesium include cashew and Brazil nuts. One serving (28 grams) of cashews has 82 mg of magnesium, which is 20 percent of the daily recommended intake.

Nuts are heart-healthy, have anti-inflammatory properties, and can make you feel saturated when eaten as a snack.
Brazil nuts are extremely rich in selenium. Just two Brazil nuts provide you more than 100 percent daily recommended intake of the mineral.

foods  rich in Magnesium


Legumes are a part of our daily diet. These include lentils, beans, chickpeas, peas and soybeans. All these are super high in magnesium. For example, one cup serving of black beans has 120 mg of magnesium, which is 30 percent
of the daily recommended intake.

Legumes are high in fiber and have a low glycemic index, which can lower cholesterol, improve blood sugar levels and decrease the risk of heart disease.

foods  rich in Magnesium


Tofu is a staple food in a vegetarian diet due to its high protein content. It is made by pressing soybean milk into soft white curds. 100 grams of tofu has 52 mg of magnesium, which is 13 percent of the daily recommended.

One serving also has 10 grams of protein and 10 percent daily recommended calcium, iron, manganese, and selenium.

Eating tofu protects the cells lining your arteries and reduces your risk of stomach cancer.

foods  rich in Magnesium


Seeds are the new superfoods. Flaxseeds, pumpkin seeds, and chia seeds are good sources of magnesium. These are a particularly good source 0f magnesium with 150 mg in 28 grams serving. This is 37 percent of the daily recommended intake.

Additionally, these seeds are also rich in iron, monounsaturated fat, and omega-3 fatty acids. These also have antioxidants, fiber and boost your metabolism.
Flaxseeds also help in reducing cholesterol and may also benefit from breast cancer.

foods  rich in Magnesium

Whole grains

Whole-grain foods are great for our overall health. When on a weight loss plan, the first food recommended is whole grains foods. Whole-grain foods like buckwheat and quinoa are an excellent source of magnesium.

28 grams of a serving of dry buckwheat contains 65 mg of magnesium, which is 16 percent of the daily recommended intake.

Whole-grain consumption has shown to reduce inflammation and decrease heart disease risk.

foods  rich in Magnesium

Some fatty fish

Fatty fish are incredibly nutritious. Some fatty fish are high in magnesium, including salmon, mackerel, and halibut. 178 grams of salmon has 53 mg of magnesium, which is 13 percent of the daily recommended intake. It also has 39 grams of high-quality protein.

Fish is also rich in potassium, selenium, B vitamins and various other nutrients.

foods  rich in Magnesium


Bananas are one of the most popular fruits in the world. These are high in potassium that can lower blood pressure and is linked to reduced heart disease.

Bananas are also rich in magnesium
. One large banana has 37 mg, 9 percent of the daily recommended intake.

Bananas also have vitamin C, vitamin B6, manganese, and fiber. Ripe bananas are higher in sugar and carbs than most other fruits, thus they are not suitable for people with diabetes.
Banana has resistant starch, which may actually lower blood sugar levels, reduce inflammation and improve gut health.

foods  rich in Magnesium

Leafy greens

Leafy greens are extremely healthy and are loaded with magnesium. Greens with a decent amount of calcium include kale, spinach,

collard greens, turnip greens and mustard greens.

One cup cooked spinach has 157 mg of magnesium, which is 39 per cent of the daily recommended intake.

 Leafy greens are an excellent source of several nutrients, including iron, magnesium and vitamin A, C and K.

These also have beneficial plant compounds, which helps protect the cells from damage and can reduce the risk of cancer.

These are foods rich in Magnesium

How much magnesium is in your food?

  • Pumpkin seed – kernels: Serving Size 1 oz, 168 mg
  • Almonds, dry roasted: Serving Size 1 oz, 80 mg
  • Spinach, boiled: Serving Size ½ cup, 78 mg
  • Cashews, dry roasted: Serving Size 1 oz, 74 mg
  • Pumpkin seeds in shell: Serving Size 1 oz, 74 mg
  • Peanuts, oil roasted: Serving Size ¼ cup, 63 mg
  • Cereal, shredded wheat: Serving Size 2 large biscuits, 61 mg
  • Soymilk, plain or vanilla: Serving Size 1 cup, 61 mg
  • Black beans, cooked: Serving Size ½ cup, 60 mg
  • Edamame, shelled, cooked: Serving Size ½ cup, 50 mg
  • Dark chocolate -60-69% cacoa: Serving Size 1 oz, 50 mg
  • Peanut butter, smooth: Serving Size 2 tablespoons, 49 mg
  • Bread, whole wheat: Serving Size 2 slices, 46 mg
  • Avocado, cubed: Serving Size 1 cup, 44 mg
  • Potato, baked with skin: Serving Size 3.5 oz, 43 mg
  • Rice, brown, cooked: Serving Size ½ cup, 42 mg
  • Yogurt, plain, low fat: Serving Size 8 oz, 42 mg
  • Breakfast cereals fortified: Serving Size 10% fortification, 40 mg
  • Oatmeal, instant: Serving Size 1 packet, 36 mg
  • Kidney beans, canned: Serving Size ½ cup, 35 mg
  • Banana: Serving Size 1 medium, 32 mg
  • Cocoa powder– unsweetened: Serving Size 1 tablespoon, 27 mg
  • Salmon, Atlantic, farmed: Serving Size 3 oz, 26 mg
  • Milk: Serving Size 1 cup, 24–27 mg
  • Halibut, cooked: Serving Size 3 oz, 24 mg
  • Raisins: Serving Size ½ cup, 23 mg
  • Chicken breast, roasted: Serving Size 3 oz, 22 mg
  • Beef, ground, 90% lean: Serving Size 3 oz, 20 mg
  • Broccoli, chopped & cooked: Serving Size ½ cup, 12 mg
  • Rice, white, cooked: Serving Size ½ cup, 10 mg
  • Apple: Serving Size 1 medium, 9 mg
  • Carrot, raw: Serving Size 1 medium, 7 mg

In general rich sources of magnesium are greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat and oat bran. The recommended dietary allowance for magnesium for adult men is 400-420 mg per day. The dietary allowance for adult women is 310-320 mg per day.

For additional information please visit The U.S. Department of Agriculture’s (USDA’s) Nutrient Database website (see References) which lists the nutrient content of many foods and where you can search a comprehensive list of foods for magnesium content.


Magnesium deficiency

A deficiency due to low dietary intake is not common in healthy people. However, ongoing low intakes or excessive losses of magnesium due to certain health conditions, chronic alcoholism, Crohn’s disease, celiac disease, or intestinal surgery, and/or the use of certain medications, can lead to magnesium deficiency.

The early signs of magnesium deficiency include:

  • Loss of appetite.
  • Nausea.
  • Vomiting.
  • Fatigue.
  • Weakness.

As Food rich in Magnesium deficiency gets worse, other symptoms may occur, including:

  • Numbness.
  • Tingling.
  • Muscle contractions and cramps.
  • Seizures.
  • Personality changes.
  • Abnormal heart rhythms.
  • Coronary spasms.

The National Institutes of Health Trusted Source recommends the following daily intake of magnesium:

  • Children 1-3 years: 80 mg
  • Children 4-8 years: 130 mg
  • Children 9-13 years: 240 mg
  • Teens 14-18 years: boys 410 mg and girls 360 mg
  • Adults 19-30 years: men 400 mg and women 310 mg
  • Adults 31+ years: men 420 mg and women 320 mg

Food rich in Magnesium is found naturally in many different foods. Although magnesium deficiency is rare, many Americans don’t get as much of the mineral as they should in their diets. Still, the average adult may only get 66 percent of their daily recommended magnesium in their normal diet. This could be a result of the amount of processed foods we eat.

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