22 Magnesium Rich Foods for Healthy Body Function

Magnesium is an important mineral in hundreds of different reactions and processes in the human body. It contributes to proper bone formation, maintaining muscle function, keeping body temperature in check, proper absorption of essential calcium, and much more. Make sure you’re getting enough by enjoying a healthy diet that’s rich in magnesium.

22 Magnesium Rich Foods- which contributes to proper bone formation & maintaining muscle function.

Pumpkin Seeds

Pumpkin seeds are a great source of Vitamin E, copper, antioxidants, and magnesium. A half-cup serving of pumpkin seeds provides 369 milligrams of magnesium—nearly 100% of the recommended value for the day. If you choose to bake your seeds in the oven, keep it under about 20 minutes, as any longer may destroy some of the nutrients.

Serving Size (1/2 cup), 369 milligrams of magnesium (93% DV), 374 calories.

Brazil Nuts

Brazil nuts are a fantastic health food that comes from the Amazon forest. They’re high in calories, but even higher in nutrients. A half-cup serving of flavorful Brazil nuts provides contains 250 milligrams of magnesium, or 63% of the daily value. They’re also high vitamins, minerals, and antioxidants.

Serving Size (1/2 cup), 250 milligrams of magnesium (63% DV), 459 calories.

Dry Roasted Soybeans

Most people are familiar with the health benefits of soybeans. These nutrient-rich legumes carry a high amount of fiber, vitamins, minerals, and amino acids. A half-cup serving of dry roasted soybeans provides nearly half the necessary magnesium for the day. This and other vitamins and minerals found in soybeans are essential in maintaining a healthy immune system, keeping a normal heart rhythm, and building strong bones and muscles.

Serving Size (1/2 cup), 196 milligrams of magnesium (49% DV), 405 calories.

Wild Salmon

Salmon is a great food choice for its many nutrients and minerals that help your body stay healthy. It’s high in Vitamin D, Vitamin B-12, omega-3 fatty acids, and magnesium. The magnesium found in a half fillet of salmon adds up to about 13% of what the average person needs per day.

Serving Size (1/2 fillet, 178 grams), 53 milligrams of magnesium (13% DV), 367 calories.

Wild Rice

Both tasty and healthy, wild rice is a great food to add more of to your diet. A cup of prepared wild rice provides your body with 52 milligrams of magnesium, along with several other essential minerals such as folate, fiber, zinc, and iron. Pair it with salmon or cook it with dried herbs to make it a hearty meal that’s as healthy as it is delicious.

Serving Size (1 cup), 52 milligrams of magnesium (13% DV), 166 calories.

Dried Coriander

Dried coriander seeds are widely used in Asian, Mediterranean, and Latin cuisines. They have a nutty citrus flavor that enhances many meals. They also add magnesium and other nutritional benefits to your meal. A tablespoon of dried coriander contains 14 milligrams of magnesium. It’s a great way to add more flavor and nutrients to your favorite meals.

Serving Size (1 tablespoon), 14 milligrams of magnesium (3% DV), 5 calories.

Dark Chocolate

Chocolate gets a bad rap for its sugar and calories, but did you know that certain kinds of chocolate can also provide several health benefits? Dark chocolate, as it turns out, is good for your heart, brain, and blood sugar (in small doses, that is).It’s full of antioxidants, vitamin, and minerals, including magnesium. A 1.45-ounce chocolate bar provides 13 milligrams of this essential mineral.

Serving Size (1 bar, 1.45 ounces), 13 milligrams of magnesium (3% DV), 218 calories.


Flaxseed is a versatile super food that you’d be wise to incorporate into your diet today. Just one tablespoon provides 10% of the recommended amount of magnesium per day. It’s easy to include a tablespoon or two into your diet by sprinkling flaxseed over your meals, mixing it in your juice, or blending it with a fruit smoothie.

Serving Size (1 tablespoon), 39 milligrams of magnesium (10% DV), 53 calories.

Sunflower Seeds

The sunflower is bright and beautiful, and the seeds that come from it are filled with flavor and nutrients. A half-cup of sunflower seeds helps you get 21% of the recommended amount of magnesium for the day. The magnesium in sunflower seeds helps contribute to stronger bones. Eating sunflower seeds also promotes heart health, reduces asthma and arthritis symptoms, and prevents against some types of cancer.

Serving Size (1/2 cup), 83 milligrams of magnesium (21% DV), 373 calories.


Halibut is an oily fish that promotes a healthy heart, skin, and bones. The magnesium in a half fillet measures 170 milligrams, giving you 43% of the recommended daily value. Halibut is a delicious and versatile fish that can be baked, broiled, fried, or grilled. If magnesium deficiency is a concern, try pairing your fish dish with magnesium rich wild rice.

Serving Size (1/2 fillet, 159 grams), 170 milligrams of magnesium (43% DV), 223 calories.


Have you noticed how most sweeteners are white in color? That’s because they’ve been stripped of the nutrients and minerals nature gave them. Molasses is a much healthier alternative to sugar or artificial sweeteners. A single tablespoon goes a long way, both in flavor and in nutrients: it delivers 48 milligrams of magnesium, or 12% of what the average person should get in a day.

Serving Size (1 tablespoon), 48 milligrams of magnesium (12% DV), 58 calories.


Dates stay on their trees for several months before ripening enough to eat. But it’s worth the wait—they’re as sweet and tasty as they are nutritious. Dates are packed with vitamins and minerals, including magnesium. A 100-gram serving adds up to 11% of the average person’s daily magnesium needs.

Serving Size (100 grams), 43 milligrams of magnesium (11% DV), 282 calories.


Most people already know that oatmeal has been shown to reduce cholesterol and high blood pressure. They also know that it’s high in fiber and full of antioxidants. But oatmeal is full of many other vitamins and minerals, and one of them is magnesium. A 3/4-cup serving provides 47 milligrams of magnesium. It’s a fantastic way to start a healthy day.

Serving Size (3/4 cup), 47 milligrams of magnesium (12% DV), 124 calories.

Black-Eyed Peas

Black-eyed peas are cheap enough that you can stock up without having to break the bank. And fortunately, they’re as easy on your body as they are on your wallet. Black-eyed peas are nutritional powerhouses that provide your body with high levels of fiber, potassium, protein, and iron. If you need to get more magnesium in your diet, black-eyed peas provide 91 milligrams per one-cup serving—nearly a quarter of the recommended amount per day.

Serving Size (1 cup), 91 milligrams of magnesium (23% DV), 200 calories.


Bananas and other fruits make excellent energy-boosting snacks when you need that extra push to get you through the day. Enjoy a banana when you get hungry next, and you’ll be filling your body with a number of vitamins and minerals. A medium sized banana provides 32 milligrams of magnesium, along with potassium, Vitamin C, fiber, and more.

Serving Size (1 medium banana), 32 milligrams of magnesium (8% DV), 105 calories.


If you’re looking for a snack that gives you energy for now and plenty of nutrients to last throughout the day, look no further than pecans. Pecan nuts are packed with beneficial nutrients, minerals, vitamins, and antioxidants which will give you a boost both in nutrition and energy. And they taste great, too!

Serving Size (1 ounce), 34 milligrams of magnesium (8% DV), 193 calories.

Yellow Corn

Corn is a sweet, delicious food that helped sustain the settlers through the cold, harsh winters in America’s early days. Today, it’s still praised as a tasty and nutritious food that everyone can enjoy. One cup of sweet yellow corn provides over half the daily recommended amount of magnesium. It’s also filled with fiber and protein, and relatively low in calories.

Serving Size (1 cup), 211 milligrams of magnesium (53% DV), 200 calories.

Baked Beans

If you’ll be enjoying healthy corn on the cob at your next barbecue, don’t forget to add some baked beans to your plate. Both of these foods are high in magnesium, an essential mineral for strong bones, reduction of cramps, and alleviation of chronic pain. Baked beans contain 68 milligrams per one-cup serving.

Serving Size (1 cup), 68 milligrams of magnesium (17% DV), 239 calories.

Cooked Spinach

Cooked spinach is rich in nearly every nutrient under the sun. It’s a high-health and low-calorie super food that provides 157 milligrams of magnesium per cup. You can also eat spinach raw, which is a great option for salads. However, cooking spinach slightly before you consume it increases the amounts of certain nutrients that your body will absorb.

Serving Size (1 cup), 157 milligrams of magnesium (39% DV), 41 calories.


Many people prefer the heart of an artichoke, but many of this unique vegetable’s nutrients are housed in the leaves. If you haven’t made a habit of consuming the leaves, think about making a switch next time. Your body will notice the difference. A one-cup serving of artichokes has 71 milligrams of magnesium, and they’re also a great source of antioxidants and fiber.

Serving Size (1 cup), 71 milligrams of magnesium (18% DV), 45 calories.

Whole Milk

Magnesium and calcium make a wonderful health duo. When you’re getting enough magnesium, this makes it easier for your body to absorb calcium and put it to good use. Whole milk is high in both calcium and magnesium. Drink more throughout the week and you can help your bones stay strong and healthy while preventing osteoporosis.

Serving Size (1 cup), 24 milligrams of magnesium (6% DV), 146 calories.


Avocados have been shown to provide a variety of health benefits. They can help prevent or inhibit the growth of certain cancers, protect against cataracts, lower cholesterol, and prevent heart disease and strokes. If you worry you’re not getting enough magnesium, avocados are rich in that, too. Add an avocado to your plate each day and enjoy the many health benefits they provide.

Serving Size (1 avocado), 58 milligrams of magnesium (15% DV), 322 calories.

Many people don’t realize how important magnesium is to a healthy overall diet. Fortunately, there are plenty of foods that are abundant not only in magnesium, but in a variety of other minerals, nutrients, and vitamins as well. Enjoy a diet that’s rich in magnesium, and your body is bound to notice the difference.

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  1. margi says:

    Loved your website and the information on nutritional benefits of magnesium rich foods was well presented and very applicable. I’m into healthy eating as well as doing research on good food for a diabetic parent.
    Thank you

  2. Mona sachdeva says:

    It’s so helpful to get accurate health related information. Thankyou..

  3. Charles says:

    Halibut is Endangered and you should mention that in your Halibut description.

  4. Naomi says:

    Thank you for flagging up the significance of magnesium in the diet 🙂

  5. lass says:

    EXCELLENT site….beans and nuts and dark chocolate/cocoa are the basis and COFFEE, too are the basis

  6. Sandy says:

    I would not recommend unfermented soybeans since they’re gmo and an endocrine disruptor. Also, be careful with the Brazil nuts–no more than 2 a day since they’re very high in selenium, which can cause problems in too high of an amount.

  7. Mary says:

    Thanks for supplying this list on food high in magnesium. I was doing research on magnesium deficiency when I was led here. Now, I need to find a way to work avocados and flax seeds into my meals.

  8. Tony says:

    Couldn’t think of an easier way to get the magnesium levels up ,
    This website was a fantastic help
    Thank you

    • Martha Ray says:

      Tony, I still supplement due to foods grown in soil today are more and more depleted in magnesium. Per Weston Price Site article–The Neglected Mineral We Cannot Live Without, “Magnesium, in fact, is one of the most depleted minerals in farm soils.”
      Supplements get tricky because there are at least 9 different forms – as this article discusses: 9 Common Types of Magnesium Explained http://www.globalhealingcenter.com/natural-health/types-of-magnesium/
      Each form has its own pros and cons.
      I take a new one, Magnesium L-Threonate they don’t even cover in that article and it is not dosed the same as the other forms. I know one Doctor (Sherry Rogers) who recommends Magnesium Chloride in liquid form but it requires a prescription. Like I said Supplements are tricky and I’ll add complicated. I came here to this site today because I am trying to lean into food as much as possible. I don’t think this would matter with most nutrients but my Integrated Medicine MD with research and an endocrinology background is adamant about this being important. He only recommended 2 supplements and this is one of them- the other is Vit D3.

  9. Judy says:

    Unfortunately most of the foods that are good for magnesium are NOT GOOD for someone who also has Chronic Diarrhea, but also has a body low in magnesium!!! I would know!!!!

  10. David says:

    Drinking bottled water also contributes to poor magnesium levels. Natural well water & spring water have calcium, magnesium and other already dissolved nutrients.

  11. huma says:

    a great list of foods containing magnesium,your site made it easy to select the right food..thanx

  12. darla says:

    Pretty good information except for the milk, which is good for nothing. It depletes the bones of calcium, has 135 milligrams of Puss in every cup, not to mention steroids and hormones. If you’re not a calf, don’t steal their mothers milk. Not meant for you.

  13. Genevieve says:

    Risk factors you cannot control include:.
    Some women have low levels of these antioxidants due to poor eating habits,
    which is common among younger women and teens. A needle
    is then inserted into the chosen vein, where a syringe or airtight vial collects enough blood for the test.

  14. Martha Ray says:

    I appreciate this list as I want to get more magnesium and other nutrients from foods but please don’t anyone try and eat 1/2 c of Brazil nuts a day for magnesium. Google and learn that Brazil nuts are high in protein, fat and nutrients, especially selenium. They should be eaten in quantities. I only eat one a day! This article I’ve quoted below agrees with that and if your research this you will find that this is the consensus of many others.
    http://savingdinner.com/eat-brazil-nuts/ “Now, please stick to one Brazil nut per day and DO NOT go filling up on them. They contain so much selenium that eating too many can lead to poisoning, for lack of a better word. If you overdose on selenium (ingest more than 1000 mcg of the mineral in one day . . . which is only 11-12 nuts believe it or not!), you will probably get very nauseated and you’ll start vomiting. Your fingernails and hair may also start turning brittle and flaking/falling off.”

  15. Jane says:

    I found this list very helpful, thanks.

    I ate chia seeds with yoghurt as part of increasing my magnesium and I don’t know why all the sites say the body can’t absorb it well through food, because I noticed immediate changes. I slept better and felt more relaxed too.

    Is it true that magnesium works best in combination with Calcium?

  16. Jane says:

    Also I forgot to say, I have a herniated disc at level 4-5 of my lumbar vertebrae….think my bones have been deficient in magnesium and other things for quite a while.
    While I am recovering, I am trying to have more magnesium and calcium.

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