The 10 Best Foods Highest in Magnesium

The 10 Best Foods Highest in Magnesium

Magnesium is an essential mineral required by the body for maintaining normal muscle and nerve function, keeping a healthy immune system, maintaining heart rhythm, and building strong bones.

A deficiency in magnesium can lead to muscle spasms, cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction. Conversely, consuming too much magnesium typically causes diarrhea as the body attempts to excrete the excess.

High magnesium foods include dark leafy greens, seeds, beans, whole grains, fish, nuts, dark chocolate, yogurt, avocados, bananas and more. The current daily value (DV) for magnesium is 400mg.

Below is a list of high magnesium foods, for more, see the extended lists of magnesium rich foods, magnesium fruits, and magnesium vegetables.

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Top 10 List of High Magnesium Foods

A Bowl of Spinach 1 Spinach
  • 39% DV (157mg) magnesium per cup cooked
  • 189% DV (757mg) per 200 calorie serving
  • 22% DV (87mg) per 100 grams (3.5 oz)

More Greens High in Magnesium (%DV per cup)

Swiss Chard (38%), Kale (19%), Collard Greens (13%), and Turnip Greens (11%).

Nutrition Facts for Cooked Spinach.
Squash and Pumpkin Seeds 2 Seeds (Squash and Pumpkin Seeds)
  • 39% DV (156mg) magnesium per 1oz handful
  • 48% DV (192mg) per 200 calorie serving
  • 138% DV (550mg) per 100 grams (3.5 oz)

More Seeds High in Magnesium (%DV per 1oz handful):

Hemp Seeds (50%), Flax (28%), Sesame (25%), Chia (24%), and Sunflower Seeds (9%).
Nuts and seeds are high in protein which helps with magnesium absorption.

Nutrition Facts for Roasted Squash and Pumpkin Seeds (Unsalted).
Lima Beans 3 Lima Beans
  • 31% DV (126mg) magnesium per cup cooked
  • 30% DV (120mg) per 200 calorie serving
  • 19% DV (74mg) per 100 grams (3.5 oz)

More Beans High in Magnesium (%DV per cup)

White Beans (28%), French Beans (25%), Black-eyed Peas (23%), Kidney Beans (21%), Chickpeas (Garbanzo) (20%), Lentils (18%), and Pinto Beans (16%).

Nutrition Facts for Cooked Lima Beans.
Brown Rice 4 Brown Rice
  • 21% DV (86mg) magnesium per cup
  • 20% DV (79mg) per 200 calorie serving
  • 11% DV (44mg) per 100 grams (3.5 oz)

More Grains High in Magnesium (%DV per cup)

Quinoa (30%), Millet (19%), Bulgur (15%), Buckwheat (13%), Wild Rice (13%), Whole Wheat Pasta (11%), Barley (9%), and Oats (7%).

Nutrition Facts for Cooked Brown Rice.
Roasted Mackerel 5 Fish (Mackerel)
  • 21% DV (85mg) magnesium per 3oz fillet
  • 19% DV (74mg) per 200 calorie serving
  • 24% DV (97mg) per 100 grams (3.5 oz)

More Fish High in Magnesium (%DV per 3oz fillet)

Pollock (18%), Turbot (14%), Tuna (14%), and Cod (9%).
Fish are very high in protein, which helps with magnesium absorption.

Nutrition Facts for Atlantic Mackerel (Cooked).
Almonds 6 Nuts (Almonds)
  • 19% DV (77mg) magnesium 1oz handful
  • 23% DV (93mg) per 200 calorie serving
  • 68% DV (270mg) per 100 grams (3.5 oz)

More Nuts High in Magnesium (%DV per 1oz handful):

Brazilnuts (27%), Cashews (18%), Pine Nuts (18%), Hazelnuts (12%), Walnuts (11%), and Pecans (9%).
Nuts and seeds are high in protein which helps with magnesium absorption.

Nutrition Facts for Almonds.
Dark chocolate squares 7 Dark Chocolate (85% Cocoa)
  • 16% DV (65mg) magnesium per 1oz square
  • 19% DV (76mg) per 200 calorie serving
  • 57% DV (228mg) per 100 grams (3.5 oz)

Other types of Chocolate (%DV per oz)

Baking Chocolate 99-100% Cocoa (24% DV), Dark Chocolate 60-69% Cocoa (12% DV), and Dark Chocolate 40-59% Cocoa (10% DV).

Nutrition Facts for Dark Chocolate (70-85% Cocoa).
Plain yogurt with raspberries 8 Low-Fat Yogurt
  • 12% DV (47mg) magnesium per cup
  • 17% DV (68mg) per 200 calorie serving
  • 5% DV (19mg) per 100 grams (3.5 oz)
1 cup of whole milk provides 6% DV for magnesium.

Nutrition Facts for Non-Fat Yogurt.
Half an avocado 9 Avocados
  • 15% DV (58mg) magnesium per avocado
  • 9% DV (36mg) per 200 calorie serving
  • 7% DV (29mg) per 100 grams (3.5 oz)
An average avocado provides 322 calories, half a cup pureed contains 184 calories.

Nutrition Facts for Avocados.
Bananas 10 Bananas
  • 8% DV (32mg) magnesium per cup sliced
  • 15% DV (61mg) per 200 calorie serving
  • 7% DV (27mg) per 100 grams (3.5 oz)
1 medium banana contains just 105 calories.
Bananas are also high in potassium.

Nutrition Facts for Bananas.

See All 200 Foods High in Magnesium

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Printable One Page Sheet

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One page printable list of high magnesium foods including dark leafy greens, seeds, beans, whole grains, fish, nuts, dark chocolate, yogurt, avocados, and bananas.

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Factors which Affect Magnesium Absorption

High Risk Groups for a Magnesium Deficiency

Health Benefits of Magnesium

Click each heading below for more information from

#1 Rice Bran 230% DV (922mg) in 1 cup
#2 Tofu 37% DV (146mg) in 1 cup
#3 Wheat Germ 23% DV (91mg) in 1 oz
#4 Alaskan King Crab 21% DV (84mg) in 1 leg
#5 Peanut Butter 14% DV (57mg) in 2 tbsp
#6 Molasses 12% DV (48mg) in 1 tbsp
#7 Whole Milk 6% DV (24mg) in 1 cup
#8 Whole Wheat Bread 6% DV (24mg) in 1 slice
#9 Espresso 6% DV (24mg) in 1 fluid ounce
#10 Seaweed (Dried Spirulina) 3% DV (14mg) in 1 tbsp
#11 Coffee 2% DV (7mg) in 1 cup

  • Nuts, seeds, dark chocolate, and molasses are high calorie foods and should be eaten in moderate amounts by people with a high body mass index.
  • Dark chocolate, spinach, and almonds are high in oxalates which may inhibit some magnesium absorption.35 These foods however, are still good sources of magnesium.
  • Brazil nuts are very high in selenium. Excess selenium can lead to diarrhea, bad breath, and even hair loss.

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Data Sources and References

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