Fuel Up on Magnesium: 15 Foods Brimming with Magnesium

by Maria Konou

Magnesium is an extremely important element for maintaining good health. In reality, we need around 400 milligrams of magnesium daily. This mineral plays an essential role in a lot of bodily functions – muscle contractions, normal blood pressure, heart rate, metabolic rate, bone health, heart health, and many more. A lack of magnesium can lead to high blood pressure, osteoporosis, muscle cramps and insomnia. Moreover, this mineral directly affects the nervous system, enhances memory and brain function. To ensure that your body gets enough magnesium, you need to add certain foods rich in magnesium in your diet. Today, we will explore the main foods that are brimming in magnesium! If you consume more of them, you will surely notice better sleep, higher energy levels, and less tension in the body. Without further ado, here are the most magnesium rich foods:

Let’s explore the best foods that are brimming with magnesium!

foods brimming with magnesium

Fuel Up on Magnesium: 15 Foods Brimming with Magnesium

#Whole Grains

Eating more whole grains like quinoa, rice, oats, and whole wheat is a great way to get the magnesium you need. For example, only by replacing white rice with brown rice, you will still significantly boost your daily intake of this mineral. Whole grains will help stabilize your blood sugar, and improve your digestion. Additionally, these products contain lots of fiber, B vitamins, and other nutrients you absolutely need!

Replace white rice with brow rice to increase your magnesium intake 

good foods with magnesium

#Green Vegetables

Spinach, kale, green cabbage and broccoli are all high in magnesium. Excellent sources of vitamins, minerals and fiber, green leafy vegetables top the list of magnesium-rich foods. For example, just 100 grams of raw spinach provides you with up to 79 mg of magnesium, which is about 20% of the recommended daily intake. You can easily incorporate these veggies in stir-fries, soups, and salads. Green vegetables are truly a magnesium powerhouse!

Green vegetables are great for your bones and heart health

what foods will give me magnesium


For a quick boost of magnesium, eat more walnuts, almonds, cashews, Brazil nuts, pine nuts and peanuts. They will satisfy your hunger, while providing you with a handful of healthy nutrients. For example, an ounce of almonds contains around 76 mg of magnesium. They are also rich in healthy fats, protein, and vitamin E! You can make raw cakes, vegan desserts, and no-bake pastries with them, or just add them to your oatmeal in the morning.

Eating nuts is the quickest way to provide your body with magnesium

top 10 foods with high magnesium


Legumes are all magnesium-rich foods. Eating more chickpeas, beans, and lentils will provide you with a good amount of magnesium, as well as plant-based protein. Not only that, but legumes are also rich in fiber, which is great for your digestion and regular bowel movements. If you are following a vegan or vegetarian lifestyle, you definitely need to eat lots of these healthy legumes. Black beans, for example, provide around 120 mg of magnesium per cup! You can enjoy legumes in soups, stews, and salads.

Legumes are extremely rich in magnesium and plant-based protein

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Fish has high values of magnesium, mostly the fattier types of fish, which also have other important nutrients. Mackerel, salmon, halibut, and tuna are not only excellent sources of vitamin D and omega-3 fatty acids, but also of minerals, especially magnesium. Nutritionists recommend including oily fish in your diet at least once a week because of its superior nutritional properties. Fish is extremely important for brain health, memory function, and general wellbeing. Oven-roasted mackerel, fish in tomato sauce, and oven-roasted salmon are all great tasting options that will boost your magnesium intake.

Fatty fish are extremely beneficial for a wide array of reasons, apart from magnesium

eat foods with magnesium

#Dark Chocolate

This is definitely good news for fans of sweet temptations. Not only are spinach and beans rich in magnesium, but so are almost all chocolate products. One of the healthiest desserts, dark chocolate is the most significant source of magnesium. One serving (1-2 squares) provides 24% of the recommended daily intake of magnesium, along with a large amount of antioxidants. They play an essential role in reducing high blood pressure, improving circulation and maintaining good mood. So prepare more desserts with dark chocolate like homemade éclairs, chocolate cakes, chocolate muffins, and chocolate pancakes.

Dark chocolate is rich in magnesium and antioxidants that contribute to heart and brain function

foods with magnesium benefits


Some fruits like bananas, raisins, figs, and apricots also rank in the list of foods brimming with magnesium. Although they are known as major sources of potassium, bananas also have other important mineral nutrients in their composition. A banana contains about 32 mg of magnesium, while also providing the body with fiber and vitamin C. Prized for their high fiber content, dried fruits are also a healthy snack rich in magnesium (containing 68 mg per 100 grams consumed). Other fruits that contain varying amounts of magnesium are blueberries, strawberries, figs, and grapefruit.

Snack on magnesium rich fruits like bananas, figs, and blueberries 

magnesium rich foods list

#Spices and Fresh Herbs

Apart from being a great way to add flavor to any dish, spices are also beneficial for your health. Magnesium-rich spices include lemongrass, cumin, coriander, mustard seeds, mint, paprika, parsley, and basil. Use them generously to flavor your homemade dishes and add a boost of nutrition.

Spices and herbs add flavor, but also a boost of nutrients to your dishes

which foods contain a lot of magnesium

#Cocoa Powder and Coffee

Cocoa and coffee are both rich in magnesium. To increase your cocoa intake, you can make healthy homemade brownies, cocoa cakes, and cocoa cookies. Of course, nothing is better than a warm cup of hot cocoa, so don’t be afraid to treat yourself! You can also add cocoa nibs to your smoothies, oatmeal, and yogurt as a healthier alternative to desserts.

Cocoa powder, cocoa nibs, and coffee all contain a good amount of magnesium

foods with magnesium and b6


Just like nuts, seeds are a super easy way to give your body some extra nutrients. Seeds like pumpkin seeds, sunflowers seeds, and flaxseeds are all rich in magnesium, as well as healthy fats and fiber. Just one serving of 65 g of pumpkin seeds provides your body with the full daily dose of this mineral, as well as good amounts of zinc and iron. So, add more healthy seeds to your soups, salads, granola bowls, oatmeal, and smoothies!

Seeds are a powerhouse of nutrients, including magnesium, iron, and zinc

magnesium rich foods vegetarian


The fiber, vitamins, minerals and amino acids in peas make them a healthy addition to anyone’s diet. Peas are versatile, so you can add them to a variety of dishes including veggie casseroles, soups, and stews.

Eat more peas to give your body a boost of magnesium

what foods contain high magnesium


Avocado fruit is among the healthy foods with the highest nutritional value, especially because it contains healthy fats in generous amounts. This exotic fruit is rich in multivitamins and chemical compounds that protect against various diseases. If you add a slice of avocado to a sandwich for lunch, you will successfully cover about 15% of your recommended daily intake of magnesium. About 100 grams of avocado provides 29 mg of magnesium, and a whole fruit contains up to 58 mg of this essential mineral. Just one more reason to make an avocado toast!

Avocados are a true superfood, abundant in healthy fats, vitamins, and magnesium

common foods with magnesium

#Dairy Products

Skimmed dairy products, such as yogurt, are also an excellent source of magnesium. The magnesium in these foods is also good for the  optimal absorption of calcium, which you can find in large amounts in dairy products. One serving of skimmed yogurt (100 grams) provides about 19 mg of magnesium. Other dairy products recommended as a rich source of this mineral are goat cheese and mozzarella. Dairy products like yogurt will also be of great benefit to your digestion and gut flora!

Yogurt is a great source of both magnesium and calcium

what is the best food with magnesium

#Dried Herbs

Dried herbs such as coriander, fennel, sage, parsley, dill, and basil can also support your daily intake of magnesium (with 70 mg per 10 grams). So, use them to decorate and flavor your meals, and give yourself a boost of magnesium at the same time

Dried herbs add flavor and aroma to your meals, and they also contain magnesium

magnesium rich fruits and vegetables


Tofu is a great product, derived from soybeans, that all vegans and vegetarians love and adore. That is because it is a great source of plant-based protein, and it is a great ingredient to cook with. That is because tofu absorbs the flavors you want it to! A 3.5-ounce serving of tofu will provide your body with around 53 mg of magnesium, as well as iron and calcium!

Tofu is a plant-based source of protein, as well as magnesium

what foods contain magnesium and vitamin d

As you can see, magnesium is an essential mineral for the normal functioning of your body. That is why you need to consume more of these foods brimming with magnesium! They are a simple, natural and effective way to provide your body with this mineral, as well as many other essential nutrients. Remember to eat a good variety of foods in order to maintain a healthy balance, and always listen to your body. If you have any health issues, make sure to consult with your doctor before boosting your magnesium intake.

Now you know which are the main foods brimming with magnesium!

magnesium rich foods and drinks

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Maria Konou

Maria Konou is a specialist in the field of digital marketing and fashion. However, she has always had a way with words. That’s what led her to her dream job here at Archzine. She has worked in many different fields over the years, but according to her, being an author has been the most rewarding. Maria is a huge plant enthusiast, loves everything fashion-related, is very sustainably aware, and is always open to learning about new things.