Discover The Magnesium Rich Foods List With Surprising Benefits 

The 3 main functions of magnesium in the body is to regulate calcium, potassium, and zinc. It produces energy, controls blood sugar, supports chemical processes, and helps the heart, muscles, and kidneys function. Your body relies on magnesium for over 300 essential tasks, such as maintaining bone structure, keeping the heart steady, controlling muscle contractions, generating energy, and promoting blood flow. 

Magnesium is also important for building teeth and bones. Many people do not get enough magnesium due to their eating habits. The good news is that there is some easy way to increase your magnesium intake. By adding a few foods to your diet, you can go from magnesium deficient to sufficient. Let’s discover the magnesium rich foods list and drinks that benefit your body.

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What Food is Highest in Magnesium?

When it comes to knowing what food is highest in magnesium, certain superfoods top the list. These include:

1- Nuts and Seeds

Nuts and seeds are among the richest sources of magnesium. Here are some of the top contenders:

• Pumpkin Seeds – Pumpkin seeds have a lot of magnesium, offering about 168 mg per ounce, which is nearly 40% of the daily requirement.
• Almonds – A one-ounce serving of almonds has about 80 mg of magnesium.
• Cashews – Cashews contain around 74 mg of magnesium per ounce.
• Flaxseeds and Chia Seeds – These seeds are healthy and provide about 111 mg of magnesium per ounce, along with fiber and omega-3 fatty acids.
• Sunflower Seeds – Sunflower seeds provide about 37 mg of magnesium per ounce and are a great addition to a diet rich in magnesium.

2- Leafy Green Vegetables

Leafy greens are rich in vitamins and minerals, especially magnesium. 

• Spinach is a top source, providing 157 mg per cooked cup (180 grams), which is nearly 40% of the daily need. 
• Swiss chard has around 150 mg per cooked cup. 
• Kale and collard greens have a bit less magnesium, offering about 40-50 mg per cooked cup. 
• Beet greens contain about 98 mg per cooked cup

3- Whole Grains

Whole grains are an excellent source of magnesium, fiber, and other essential nutrients. The best options include:

• Brown Rice – Contains about 86 mg per cooked cup.
• Quinoa – A powerhouse grain that provides 118 mg per cooked cup.
• Oats – Offer around 57 mg per cup of cooked oats.
• Whole Wheat Bread – Provides about 46 mg per two slices.
• Barley – Contains approximately 73 mg per cooked cup.

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4- Legumes

Beans and  lentils a good source of magnesium and plant-based protein:

• Black Beans – Offer about 120 mg per cooked cup.
• Chickpeas – Contain approximately 80 mg per cooked cup.
• Lentils – Provide about 71 mg per cooked cup.
• Kidney Beans – With around 74 mg per cooked cup, they are a good source of magnesium and fiber.
• Soybeans (Edamame) – Contain about 99 mg per cooked cup.

5- Fish and Seafood

Some types of fish  are high in omega-3 fatty acids which are good for inflammation and heart health:

• Mackerel – Contains about 82 mg per 3-ounce serving.
• Salmon – Provides around 53 mg per 3-ounce serving.
• Halibut – Offers approximately 90 mg per 3-ounce serving.
• Tuna – Contains about 50 mg per 3-ounce serving.

6- Dairy Products

Dairy products, while known for their calcium content, also contribute to magnesium intake:

• Yogurt – Contains about 42 mg per cup.
• Milk – Provides approximately 24-27 mg per cup.
• Cheese (e.g., Swiss cheese) – Offers about 22 mg per ounce.

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7- Fruits

Although fruits are not the highest sources of magnesium, some contain moderate amounts:

• Bananas – Provide about 32 mg per medium banana.
• Avocados – Contain approximately 58 mg per avocado.
• Figs – Offer around 50 mg per half-cup of dried figs.
• Raspberries – Contain about 27 mg per cup.

8- Dark Chocolate

If you love sweets, dark chocolate is a great source of magnesium. A 1-ounce (28-gram) serving of dark chocolate (70-85% cocoa) has about 64 mg of magnesium. It also has antioxidants and flavonoids that are good for your heart.

9- Tofu and Tempeh

Soy-based products like tofu and tempeh are good plant-based sources of magnesium:

• Tofu – Contains about 53 mg per half-cup serving.
• Tempeh – Offers around 75 mg per half-cup serving.

10- Coffee and Tea

Coffee and tea have small amounts of magnesium. A regular cup of coffee has about 7 mg of magnesium, and green or black tea has about 4-6 mg per cup.

Drinks High in Magnesium

Many drinks can help you get enough magnesium, even though solid foods are often more popular:

• Mineral Water: Some brands have natural magnesium. This makes it a simple way to stay hydrated and boost your magnesium intake.
• Coconut Water: Coconut water is refreshing and has a good amount of magnesium and electrolytes.
• Smoothies: You can make a healthy smoothie by blending spinach, banana, and almond milk. This drink is rich in magnesium.
• Herbal Teas: Chamomile and dandelion teas are soothing and add magnesium to your diet.

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Magnesium-Rich Foods Chart

Here’s a quick reference chart to help you identify foods and drinks high in magnesium:

Benefits of Magnesium-Rich Foods

Adding magnesium rich foods to your diet can provide surprising health benefits:

• Improved Muscle Function: Magnesium helps prevent cramps and relaxes muscles.
• Better Sleep Quality: This mineral helps regulate melatonin, leading to better sleep.
• Stronger Bones: Magnesium supports bone density and works with calcium for healthy bones.
• Enhanced Heart Health: Magnesium helps keep your heartbeat steady and regulates blood pressure.

Final Thoughts

Eating foods high in magnesium and drinking magnesium-rich drinks can greatly boost your health. Use the magnesium rich foods chart to help plan a balanced diet and enjoy the benefits of this important mineral. Start including these healthy foods in your diet today and notice the difference. If you can’t get enough magnesium from your diet, you can take supplements. If you’re concerned about your magnesium intake, talk to your doctor or a nutrition expert.

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