Top 10 Foods High in Magnesium to Eat for Better Health

Top 10 Foods High in Magnesium to Eat for Better Health

Magnesium is an essential mineral that helps maintain normal muscle and nerve function, and it also helps maintain a healthy immune system. This essential mineral is often found in low levels in modern diets, leading to widespread magnesium deficiency. The good news is that increasing your intake of magnesium-rich foods can help you achieve optimal health. This article highlights the top 10 magnesium-rich foods to help you boost magnesium intake and promote better health. 

Foods High in Magnesium:

1. Pumpkin seeds

Pumpkin seeds are a great source of magnesium. They are packed with magnesium, which is key for bone and heart health. A handful of pumpkin seeds has about 10% of the daily recommended intake of magnesium. These seeds also contain vitamin K and other essential nutrients, including iron and zinc that support good health.

2. Dark chocolate

Dark chocolate is a good source of magnesium, with a 100-gram bar providing about 14 milligrams. That’s about 10% of the recommended daily allowance. It’s not just your imagination—chocolate really is good for you. The reason is because the cocoa beans used in dark chocolate are richer in nutrients than those used in milk chocolate. Dark chocolate has been shown to have a number of health benefits, such as boosting mood and help weight management.

3. Tofu

Tofu is a great food to include in your diet if you’re trying to increase your magnesium intake. It packs the most magnesium per serving size, with about 40% of your daily requirement in just one cup. Tofu is also an excellent vegan source of protein and iron.

4. Dark leafy greens

Dark leafy greens are the best source of magnesium. Dark leafy greens like spinach, Swiss chard, and kale are loaded with magnesium. A serving of cooked spinach has a whopping 115 milligrams (or 27% of your daily intake) of magnesium. They’re a great choice because they contain high levels of folate and vitamin K, which help your body absorb the magnesium it needs.

5. Avocados

One of the best sources of magnesium is avocado. Not only is it high in magnesium, but it’s also rich in other nutrients like Vitamin C and potassium. One cup of avocado contains a whopping 14% of your recommended daily allowance of magnesium! And while this “superfood” is better known as a source of healthy fats and fiber, it also provides 4% of your recommended daily allowance for vitamin C, 10% for vitamin K, 17% for vitamin A, and 24% for potassium. Avocados are great for your heart and they contain soluble fiber to help keep cholesterol levels low.

6. Yogurt

Yogurt is a great source of magnesium because it’s fermented and contains beneficial bacteria. Studies have shown that people who eat more yogurt tend to have higher levels of magnesium in their bodies than those who don't. The protein, calcium, and probiotics present in yogurt can help fight infections and support digestive health. Yogurt is also a good source of healthy fats. So, if you’re looking for a way to boost your calcium intake, try eating some yogurt!

7. Salmon

The best food to consume high levels of magnesium is salmon. Salmon contains about 115 milligrams per 3-ounce serving, making it an excellent choice for those who are looking to increase their magnesium intake.  It’s important to remember that fish is also a rich source of omega-3 fatty acids, which have been shown to reduce inflammation, improve heart health, and even boost brain function. However, it should be noted that cooking salmon may decrease the amount of magnesium it contains. So make sure you eat your raw fish!

8. Milk

Milk is an excellent source of magnesium because it is fortified with the mineral. A glass of milk contains about 30% of your recommended daily allowance for magnesium, or 50% if you're drinking whole milk. That's why milk is the top-recommended food for boosting magnesium intake. Milk also provides high levels of protein, calcium, potassium and vitamin D.

9. Nuts

Nuts are a great source of magnesium. One ounce of cashews contains about 60 milligrams of magnesium. Other nut sources include almonds, pistachios, and peanuts. If you don’t like nuts or want an alternative, try pumpkin seeds or sunflower seeds.

10. Beans

Beans are a great source of magnesium. A single cup of cooked beans can provide up to 100% the recommended daily intake of magnesium. This is especially important for vegetarians and vegans, as beans are the only plant-based food that contains high levels of magnesium. Some of the best sources include black beans, pinto beans, white beans and lima beans.


Magnesium is an essential mineral that is responsible for many metabolic functions in the body. Eating foods high in magnesium is an easy way to increase your intake of this essential mineral. Magnesium is beneficial for many aspects of your health, from supporting your heart to strengthening your muscles. There are many foods that are rich in magnesium. We encourage you to try some of these foods and see if they have a positive effect on your health.

Back to blog
1 of 3
1 of 4