Seeds, especially pumpkin seeds, Brazil nuts, chia seeds, and almonds, are good sources of magnesium. Green leafy vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some legumes (beans and peas), and whole, unrefined grains are also good sources of magnesium. Refined grains are generally low in magnesium. When white flour is refined and processed, the magnesium-rich germ and bran are removed. Bread made from whole grain wheat flour provides more magnesium than bread made from white refined flour. Tap water can be a source of magnesium, but the amount varies according to the water supply. Water that naturally contains more minerals is described as "hard". "Hard" water contains more magnesium than "soft" water.
Foods with the most magnesium per serving include in order:
Pumpkin seeds, raw, 1 ounce 168 mg 42% DV
Nori, dried, 50 grams 150 mg 37% DV
Brazil nuts, unblanched, 1 ounce 107 mg 27% DV
Chia seeds, 1 ounce 95 mg 24% DV
Wheat Bran, crude, ¼ cup 89 mg 22% DV
Almonds, dry roasted, 1 ounce 80 mg 20% DV
Spinach, frozen, cooked, ½ cup 78 mg 20% DV
Raisin bran cereal, 1 cup 77 mg 19% DV
Chard, cooked, 1/2 cup 75 mg 19% DV
Cashews, dry roasted, 1 ounce 74 mg 19% DV
Soybeans, mature, cooked, ½ cup 74 mg 19% DV
Wheat germ, crude, ¼ cup 69 mg 17% DV
Nuts, mixed, dry roasted, 1 ounce 64 mg 16% DV
Bran flakes cereal, ¾ cup 64 mg 16% DV
Shredded wheat cereal, 2 rectangular biscuits 61 mg 15% DV
Oatmeal, instant, fortified, prepared w/ water, 1 cup 61 mg 15% DV
Peanuts, dry roasted, 1 ounce 50 mg 13% DV
Peanut butter, smooth, 2 Tablespoons 49 mg 12% DV
Potato, baked with skin, 1 medium 48mg 12% DV
Blackeye peas, cooked, ½ cup 46 mg 12% DV
Pinto beans, cooked, ½ cup 43 mg 11% DV
Rice, brown, long-grained, cooked, ½ cup 42 mg 11% DV
Kidney beans, mature seeds, cooked, ½ cup 37 mg 9% DV
Lentils, mature seeds, cooked, ½ cup 36 mg 9% DV
Vegetarian baked beans, ½ cup 35 mg 9% DV
Kidney beans, canned, ½ cup 35 mg 9% DV
Pistachios, raw, 1 ounce 34 mg 9% DV
Banana, raw, 1 medium 32 mg 8% DV
Sesame seeds, raw, 1 tablespoon 32 mg 8% DV
Flaxseeds, ground, 1 tablespoon 27 mg 7% DV
Cocoa, unsweetened, 1 tablespoon 27 mg 7% DV
Yogurt, plain, whole milk, 8 ounces 27 mg 7% DV
Raisins, seedless, ½ cup packed 26 mg 7% DV
Bread, whole-wheat, commercially prepared, 1 slice 23 mg 6% DV
Avocado, cubes, ½ cup 22 mg 6% DV
Cumin seed, 1 tablespoon 22 mg 6% DV
Tomato, raw, 1 large 20 mg 5% DV
Halibut, raw, 3 ounces 20 mg 5% DV
DV = Daily Value. DVs are reference numbers developed by the Food and Drug Administration (FDA) to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for magnesium is 400 milligrams (mg). Most food labels do not list a food's magnesium content.
People can find a list of foods that are high in magnesium from the internet or from their doctor. Some foods include whole grains, nuts, and green leafy vegetables.
Foods high in magnesium include nuts, seeds, leafy greens, and whole grains. Bananas also contain magnesium, but they have lower levels compared to sources like almonds and spinach.
There are many foods high in magnesium. Black beans, spinach, fish, and many nuts are just a few of the options. Your doctor may also suggest a supplement if you are not able to add enough magnesium to your diet alone.
Many vegetables are considered high in magnesium. Some high magnesium vegetables are artichoke, broccoli, spinach, lentils, peas, okra, pumpkin, squash, potatoes, and beans.
There is a lot of choices of food that are high in magnesium. The most common foods would be broiled fish, fruit, grains, dairy, and nuts. Vegetables such as artichokes would be a great choice if you are looking to increase your magnesium intake.
Tonic water typically contains a small amount of magnesium, but it is not considered a significant source of this mineral. If you are looking to increase your magnesium intake, it is recommended to consume foods that are higher in magnesium or consider magnesium supplements.
Yes, magnesium is one of the essential nutrients that your body needs. Nutrients are things like vitamins, minerals, amino acids, and proteins. Magnesium is a mineral.
Here's a sneak peek of some of the magnesium-rich foods we'll be exploring: 🌰 Dark chocolate: Indulge your sweet tooth while reaping the benefits of magnesium. 🥦 Spinach: Packed with magnesium and other essential vitamins, it's a true powerhouse vegetable. 🥑 Avocado: Creamy and delicious, this fruit is not only high in magnesium but also offers healthy fats. Are you ready to embark on this magnesium-filled adventure with us? Click the link below to find out more about these amazing foods and how they can benefit your overall health!
Yes. Both magnesium ions and chloride ions are present in essentially all foods.
Foods that are acidic, alkaline, or high in salt can react with magnesium and aluminum pans, causing them to leach into the food and affect its taste. Examples include tomatoes, citrus fruits, vinegar, and salty foods. It's best to avoid cooking these types of foods in magnesium and aluminum pans to prevent any potential reactions.
No, coffee is not high in magnesium.
Green vegetables like spinach are an excellent source of magnesium, because it is part of the chlorophyll molecule within plants. Also, some beans, peas, nuts, seeds, and whole, unrefined grains are good sources of magnesium.