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Magnesium is a powerhouse mineral essential for muscle function, nerve signaling, and blood pressure regulation. Unfortunately, many people fall short of meeting their daily magnesium needs.
Incorporating magnesium-rich foods into your diet can enhance heart health, stabilize blood sugar, and even improve sleep. Whether you prefer leafy greens, nuts, or grains, there are plenty of delicious ways to increase your magnesium intake.
Here are 22 nutrient-packed foods to help you boost your magnesium levels and overall health.
Spinach
A leafy green loaded with essential nutrients. Spinach is a magnesium superstar, offering about 157 mg per cooked cup.
This versatile vegetable also contains iron, calcium, and vitamins A and C, making it a true nutritional powerhouse. Whether you sauté it as a side dish or blend it into smoothies, spinach helps support healthy blood pressure and boosts overall wellness.
Its mild taste makes it easy to incorporate into various dishes. For maximum benefits, try pairing spinach with a vitamin C source, such as lemon juice, to enhance iron absorption.
Almonds
Crunchy, satisfying, and packed with nutrients. Almonds provide 80 mg of magnesium per ounce, along with healthy fats, fiber, and protein.
These nutrient-dense nuts are a great snack option and can be added to oatmeal, yogurt, or salads for a satisfying crunch. Almonds also promote heart health by reducing bad cholesterol levels and keeping blood sugar in check.
Keep a handful in your bag for a quick and healthy magnesium boost on the go.
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Avocado
Creamy, delicious, and nutrient-packed. Avocado is a magnesium-rich fruit that delivers 58 mg per medium avocado.
It’s also a fantastic source of healthy monounsaturated fats and potassium, which complement magnesium’s blood pressure-regulating properties. Spread it on toast, add it to salads, or blend it into smoothies for a creamy texture and a burst of nutrients.
Dark Chocolate
A guilt-free indulgence with health benefits. Dark chocolate contains around 64 mg of magnesium per ounce, especially varieties with 70% or higher cocoa content.
This antioxidant-rich treat supports heart health, lowers inflammation, and satisfies sweet cravings. Enjoy it as a snack or melt it to drizzle over fruits for a decadent yet nutritious dessert.
Quinoa
A protein-packed grain with a magnesium boost. Quinoa is a whole grain offering 118 mg of magnesium per cooked cup.
It’s also rich in plant-based protein and contains all nine essential amino acids, making it a complete protein source. Use it as a base for salads, grain bowls, or as a substitute for rice in your favorite dishes.
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Pumpkin Seeds
Tiny seeds with a big nutrient punch. Pumpkin seeds deliver an impressive 150 mg of magnesium per ounce.
They’re also rich in zinc and omega-3 fatty acids, which help reduce inflammation and improve heart health. Add them to trail mixes, sprinkle them over soups, or roast them for a crunchy snack.
Black Beans
A versatile legume packed with fiber and minerals. Black beans provide 120 mg of magnesium per cooked cup, along with a hefty dose of fiber and plant-based protein.
They’re great for supporting digestive health and stabilizing blood sugar levels. Use them in soups, stews, or burritos for a hearty and healthy meal.
Edamame
A plant-based protein powerhouse. Edamame offers 99 mg of magnesium per cooked cup.
These young soybeans are also rich in protein, fiber, and antioxidants, making them a popular snack or salad addition. Sprinkle them with sea salt and enjoy them steamed for a satisfying, gut-friendly snack.
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Bananas
A sweet, portable source of magnesium. Bananas are often celebrated for their potassium, but they also contain 37 mg of magnesium per medium banana.
They’re an ideal pre- or post-workout snack, providing quick energy and replenishing electrolytes. Add them to smoothies, oatmeal, or eat them on their own.
Cashews
Rich, creamy, and nutrient-dense. Cashews deliver 83 mg of magnesium per ounce, along with healthy fats and a good dose of protein.
These versatile nuts can be eaten raw, roasted, or blended into creamy sauces and desserts. Keep a jar of cashew butter in your pantry for an easy magnesium-rich spread.
Swiss Chard
A leafy green that’s highly underrated. Swiss chard provides 150 mg of magnesium per cooked cup.
It’s also loaded with potassium, vitamins A and C, and antioxidants. Sauté it with garlic and olive oil for a quick and healthy side dish.
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Tofu
Plant-based protein with a magnesium bonus. Tofu offers 53 mg of magnesium per 100 grams.
It’s also an excellent source of calcium and plant-based protein, making it a staple for vegetarians and vegans. Use tofu in stir-fries, soups, or salads to enhance your meals with its creamy texture and health benefits.
Sweet Potatoes
Naturally sweet and nutrient-packed. Sweet potatoes provide about 31 mg of magnesium per medium potato.
They’re also loaded with beta-carotene, vitamin C, and potassium, making them a nutritional powerhouse. Sweet potatoes are versatile and can be baked, roasted, or mashed.
Pair them with a source of healthy fat, like olive oil, to maximize nutrient absorption and create a comforting, magnesium-rich meal.
Peanuts
Affordable, satisfying, and packed with magnesium. Peanuts offer 49 mg of magnesium per ounce, making them a convenient and budget-friendly snack.
They also provide healthy fats, protein, and fiber. Enjoy them as a snack, blend them into peanut butter, or toss them into stir-fries for added crunch and nutrients.
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Brown Rice
Brown rice contains about 86 mg of magnesium per cooked cup. It’s a whole grain that retains its nutrient-dense outer layer, providing more fiber, vitamins, and minerals compared to white rice.
Use brown rice as a base for stir-fries, grain bowls, or stuffed peppers to boost your magnesium intake.
Sesame Seeds
Tiny seeds with big benefits. Sesame seeds pack 101 mg of magnesium per ounce. They’re also rich in calcium, zinc, and healthy fats.
Sprinkle them over salads, stir them into yogurt, or use tahini (sesame seed paste) as a base for sauces and dressings.
Broccoli
A cruciferous vegetable with magnesium power. Broccoli provides 21 mg of magnesium per cup when cooked. It’s also high in fiber, vitamins C and K, and antioxidants that support overall health.
Steam, roast, or stir-fry broccoli for a quick and delicious side dish that complements any meal.
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Chia Seeds
Tiny but mighty superfood. Chia seeds contain 95 mg of magnesium per ounce, along with omega-3 fatty acids, fiber, and protein.
These versatile seeds can be mixed into smoothies, sprinkled over oatmeal, or used to make chia pudding for a nutrient-packed breakfast or snack.
Lentils
Fiber-rich and heart-healthy. Lentils offer 71 mg of magnesium per cooked cup.
These legumes are a great source of plant-based protein and iron, making them a staple for vegetarian diets. Add lentils to soups, stews, or salads to create hearty, magnesium-rich meals.
Dark Leafy Greens (Kale, Collard Greens)
Leafy greens for a nutrient boost. Dark leafy greens like kale and collard greens provide around 30 mg of magnesium per cooked cup.
These greens are also high in calcium and antioxidants. Sauté them with garlic or use them as a base for salads and smoothies to enhance your magnesium intake effortlessly.
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Sunflower Seeds
Crunchy and nutrient-packed. Sunflower seeds contain about 37 mg of magnesium per ounce.
They’re also high in vitamin E and healthy fats. Sprinkle sunflower seeds over yogurt, oatmeal, or salads, or enjoy them as a standalone snack to boost your magnesium levels.
Hemp Seeds
Nutty, protein-rich, and full of magnesium. Hemp seeds offer 197 mg of magnesium per 3 tablespoons, making them one of the richest sources of this essential mineral.
They’re also high in omega-3 fatty acids and plant-based protein. Add them to smoothies, salads, or baked goods for a simple and nutritious way to elevate your meals.
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