Top 10 Foods Highest in Magnesium + Printable One Page Sheet

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 Spinach1. Dark Leafy Greens (Spinach)
1 cup (180g)200 calories (870g)100g
39% DV (157mg)189% DV (757mg)22% DV (87mg)

More Greens High in Magnesium (%DV per cup)

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

Complete Nutrition Facts.
Squash and Pumpkin Seeds2. Seeds (Squash and Pumpkin Seeds)
1oz handful (28g)200 calories (35g)100g
39% DV (156mg)48% DV (192mg)138% DV (550mg)

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.

Complete Nutrition Facts.
Lima Beans3. Beans and Lentils (Lima Beans)
1 cup (170g)200 calories (163g)100g
31% DV (126mg)30% DV (120mg)19% DV (74mg)

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%).

Complete Nutrition Facts.
Brown Rice4. Whole Grains (Brown Rice)
1 cup (195g)200 calories (179g)100g
21% DV (86mg)20% DV (79mg)11% DV (44mg)

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%).

Complete Nutrition Facts.
Roasted Mackerel5. Fish (Mackerel)
3oz fillet (88g)200 calories (76g)100g
21% DV (85mg)19% DV (74mg)24% DV (97mg)

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.

Complete Nutrition Facts.
Almonds6. Nuts (Almonds)
1oz handful (28g)200 calories (33g)100g
20% DV (79mg)23% DV (93mg)70% DV (279mg)

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.

Complete Nutrition Facts.
Dark chocolate squares7. Dark Chocolate (85% Cocoa)
1oz square (28g)200 calories (33g)100g
16% DV (65mg)19% DV (76mg)57% DV (228mg)

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).
Top 5 Benefits of Dark Chocolate.

Complete Nutrition Facts.
Plain yogurt with a raspberry8. Yogurt
1 cup (245g)200 calories (357g)100g
12% DV (47mg)17% DV (68mg)5% DV (19mg)
1 cup of whole milk provides 6% DV for magnesium.

Complete Nutrition Facts.
Half an avocado9. Avocado
1 cup cubed (150g)200 calories (125g)100g
11% DV (44mg)9% DV (36mg)7% DV (29mg)
An average avocado provides 322 calories, half a cup purred contains 184 calories.
See more avocado health benefits and fun facts.

Complete Nutrition Facts.
Bananas10. Bananas
1 medium (118g)200 calories (225g)100g
8% DV (32mg)15% DV (61mg)7% DV (27mg)
1 medium banana contains just 105 calories.
Bananas are also a high potassium food.
See more health benefits of bananas.

Complete Nutrition Facts.

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Top 10 Foods Highest in Magnesium

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 Bran230% DV (922mg) in 1 cup (118g)124% DV (494mg) in 200 calories (63g)
#2 Tofu37% DV (146mg) in 1 cup (252g)20% DV (81mg) in 200 calories (139g)
#3 Wheat Germ23% DV (91mg) in 1 oz (28g)42% DV (168mg) in 200 calories (52g)
#4 Alaskan King Crab21% DV (84mg) in 1 leg (134g)32% DV (130mg) in 200 calories (206g)
#5 Peanut Butter14% DV (57mg) in 2 tbsp (32g)15% DV (61mg) in 200 calories (34g)
#6 Molasses12% DV (48mg) in 1 tbsp (20g)42% DV (167mg) in 200 calories (69g)
#7 Whole Milk6% DV (24mg) in 1 cup (244g)8% DV (33mg) in 200 calories (328g)
#8 Whole Wheat Bread6% DV (24mg) in 1 slice (32g)15% DV (60mg) in 200 calories (79g)
#9 Espresso6% DV (24mg) in 1 fluid ounce (30g)444% DV (1778mg) in 200 calories (2222g)
#10 Seaweed (Dried Spirulina)3% DV (14mg) in 1 tbsp (7g)34% DV (134mg) in 200 calories (69g)
#11 Coffee2% DV (7mg) in 1 cup (237g)75% DV (300mg) in 200 calories (10000g)

  • 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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