The Best Magnesium-Rich Foods For Optimal Health

Getting plenty of magnesium is essential for good health. In fact, this mineral is involved in over 300 biochemical reactions in your body! And it supports everything from bone health to your immune system.

Yet according to the latest research, “Approximately 50% of Americans consume less than the estimated average requirement (EAR) for magnesium, and some age groups consume substantially less.”

So to ensure you’re consuming enough of this important mineral, we’ll go over the top magnesium-rich foods in this post! But first, why is magnesium so important, and how does it relate to bone health?  

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2020. fdc.nal.usda.gov.

AlgaeCal Plus – 350 mg / 4 capsules

AlgaeCal Plus is made from Lithothamnion superpositum, a unique strain of red ocean algae found on the shores of South America. What makes this algae so special is that it’s incredibly nutrient-dense. In fact, it contains all 13 essential bone-supporting minerals! And that includes a healthy dose of magnesium.

This small ocean plant is milled into a nutritious whole-food powder. Then, we add a little extra magnesium to ensure the ideal 2:1 ratio of calcium to magnesium is met. So a daily dose of AlgaeCal Plus delivers 720 mg of calcium and 350 mg of magnesium. (Plus, the 11 other bone-supporting minerals and vitamins C, D, and K2!)

Dark Chocolate – 228 mg / 100 grams

Dark chocolate is the ultimate happiness food. And not just because it’s delicious! Chocolate actually contains phenylethylamine, a natural hormone-like substance that causes the release of endorphins, your “feel good” neurotransmitters.

Dark chocolate is also well known for its polyphenol antioxidants that lower cholesterol and boost heart health. And the cocoa in chocolate is super high in magnesium. For every 100 grams of dark chocolate (70-85% cocoa), there’s approximately 228 mg of magnesium. That’s over 70% of your RDA. So enjoy it, but in moderation of course!

White Beans – 190 mg / 100 grams

White beans are an excellent source of magnesium, fiber, and folate. For every 100 grams of white beans (that’s approximately ½ cup), you get a whopping 190 mg of magnesium.

What’s more, a high intake of beans is linked to significantly lower risks of heart disease, high blood pressure, stroke, and type 2 diabetes. Note that other legumes like navy beans, pinto beans, and fava beans are also great sources of magnesium.

Black Beans – 171 mg / 100 grams

Like other legumes, black beans are a vegetarian staple because they’re high in protein and low in fat and cholesterol. Plus, they’re a rich source of magnesium: 100 grams contains 171 mg.

Black beans help strengthen bones because their magnesium is combined with lots of calcium and phosphorus. They help manage diabetes because their fiber improves blood sugar levels. And they contain antioxidants that are good for your heart!

Try cooking them yourself by soaking them overnight and then boiling them. This reduces salt and increases flavor compared to canned beans.

Pumpkin and Squash Seeds – 168 mg / 1 oz

Pumpkin and squash seeds are an extremely nutritious snack. They’re exceptionally high in magnesium: 1 ounce (that’s around 142 seeds) deliver 168 mg.

They also offer 30 grams of protein and 8 mg of iron. And because these seeds have high levels of the amino acid tryptophan, eating a handful at night can help you relax.

Plantain – 109 mg / 1 medium

Plantains are a staple for millions of people in tropical countries because they’re a dense source of starchy energy. They’re easy to prepare too. Simply slice them up, and pan-fry them for a delicious snack!

Plus, just one plantain provides 109 mg of magnesium. These tasty fruits are also loaded with iron, potassium, and vitamin A, which all have bone health benefits too. And they’re rich in B vitamins, particularly B6, which can help reduce stress symptoms and cardiovascular disease risk.

Mackerel – 97 mg / 100 grams

In addition to being an exceptional source of bone-healthy omega 3 fatty acids, cold-water fatty fish like mackerel add more magnesium to your menu. Every 100 grams of mackerel (that’s around one small fillet), contains 97 mg of magnesium.

Plus, mackerel is an important source of vitamin B12, the hard-to-get B vitamin often associated with red meat. Don’t disregard canned mackerel either — it offers the same amount of minerals and vitamins as fresh fish. Just be aware that canned fish often contains more sodium than fresh fish, so check your labels at the grocery store!

Spinach – 87 mg / 100 grams

Spinach is packed with magnesium, especially when it’s cooked. This is simply because cooked spinach wilts down to a much smaller size than raw spinach. For example, a pound of raw spinach cooks down to just one cup, so you’re getting the nutritional content of a whole pound of the vegetable but consuming a smaller amount! And cooked spinach provides 87 mg of magnesium per 100 grams, which is a little more than half a cup.

This green superfood is also known for its high iron content. You can optimize your absorption of iron from spinach by eating it alongside vegetables rich in vitamin C (also known as ascorbic acid) like broccoli, Brussels sprouts, and cauliflower. Note that this concept applies to other vegetables rich in iron too!

Swiss Chard – 86 mg / 100 grams

You may have heard that dark, leafy greens are a superfood. That’s because they’re rich in nutrients, like magnesium. And swiss chard is no exception. Every 100 grams (a little less than two cups) of cooked swiss chard delivers an impressive 86 mg of magnesium. Plus, this vegetable is an excellent source of bone-healthy vitamins A, K, and C!

Almonds – 76.5 mg / 1 oz

If you’re avoiding nuts because you’re watching your weight, you’ll be pleased to know almonds are among the lowest-calorie nuts (164 calories per ounce). They’re also high in bone-building nutrients like calcium and magnesium.

One ounce of almonds (a large handful) contains 76.5 mg of magnesium and 76.3 mg of calcium. In fact, almonds have more calcium and magnesium than any other nut! Plus, almonds provide protein and heart-healthy fats. They also score high in vitamin E and manganese — that same handful of almonds offers over a third of the daily requirements for each of these nutrients.

Cashews – 73.7 mg / 1 oz

Cashews are another nut rich in magnesium. For every one ounce of cashews (about 18 nuts), you get 73.7 mg of magnesium! Cashews may be high in carbohydrates, but they make up for it by also being highly nutritious. In addition to magnesium, they’re a good source of vitamins E, K, and B-6, as well as minerals like potassium and iron.

Figs – 68 mg / 100 grams

You can eat figs dried or fresh, but dried figs offer a pleasant texture and sweet flavor unlike the fresh fruit. And in addition to being a tasty snack, figs have a lot to offer in terms of nutrition.

Namely, figs are a good source of several minerals including magnesium. Every 100 grams (about 11 dried figs) offer 68 mg of magnesium. Figs also provide manganese, calcium, potassium, and vitamins K and B6!

Quinoa – 64 mg / 100 grams

Did you know that quinoa is actually a fruit, not a grain? It’s true! But regardless of what you call it, quinoa is an excellent source of magnesium with 64 mg per 100 grams (that’s a little over half a cup).

Quinoa used to just be a vegetarian’s staple, but now you can find it on the menu of many mainstream restaurants! A cup of cooked quinoa offers 8 grams of complete protein and all nine essential amino acids — rare for non-animal protein. It also has 3.5 grams of healthy fat and 5 grams of fiber.

Edamame – 62 mg / 100 grams

Like their black and white bean relatives, edamame (AKA immature soybeans!) are a rich source of nutrients. In terms of magnesium, edamame offers up 62 mg for every 100 grams, which equals about a cup.

Plus, edamame is a good source of vegan protein, healthy fiber, antioxidants, and vitamin K! But it’s worth noting there has been a lot of controversy surrounding soy in recent years and whether it’s really healthy for you. For a full explanation of the research on this food, visit our post “Is Soy Good or Bad for You?”

Tuna – 64 mg / 100 grams

Some call it the “chicken of the sea” because of its white color and mild flavor. So tuna is a good option for those who aren’t huge fans of seafood, but still want to get their omega 3s.

Plus, tuna is chock-full of magnesium with every 100 grams offering 64 mg of this essential mineral. Tuna is also a great source of vitamin B12 — which you may be low on if you don’t eat much red meat!

Tofu – 60 mg / 100 grams

Tofu is perhaps the most well-known source of vegan protein. It’s also a great way to stock up on minerals including calcium, iron, manganese, selenium, copper, phosphorus, and yes, magnesium! For every 100 grams of tofu, you get about 60 mg of magnesium.

On top of being nutritious, tofu is very versatile. It takes on the flavor of whatever you cook it in. So go ahead and add some to a smoothie; marinade and toss in a Thai curry; or pan fry with a crunchy coating to make faux chicken strips!

If you’d like more info on the nutritional merits of tofu, check out our “Calcium in Tofu” article.

Avocado – 58.3 mg / 1 medium

Avocados are famous for being a great source of healthy monounsaturated fats, which can help lower cholesterol and improve heart health. But they have many benefits beyond heart health too…

Add a medium avocado to your salad or sandwich, and you’ll consume 58.3 mg of magnesium!

This rich, creamy treat is also high in fiber, which accounts for 79% of the carbs in avocados. Just half an avocado has 4.5 grams of fiber, which can help regulate appetite, feed friendly gut bacteria, and reduce diabetes risk. What’s more, avocados are high in protein and low in sugar. Win, win!

Okra – 57 mg / 100 grams

Have you tried okra? This often overlooked veggie may help your heart and eyesight and reduce your risk of diabetes.

It also boasts a long list of vitamins including A, C, K, and most of the B vitamins. Plus, it’s dense in minerals like calcium, potassium, manganese, copper, and, of course, magnesium. Specifically, a 100 gram serving of okra provides 57 mg of magnesium.

So this nutritious veggie makes a great side dish, and offers a boost of protein and fiber too. Try tossing the pods in oil and seasoning, and grilling them until slightly charred!

Whole Grain Cereal – 52.4 mg / 1 cup

You may know that whole grain cereals are healthier than processed cereals — not only for their protein-rich germ, but for their higher mineral content (magnesium included!).

Now, nutrient content may vary depending on which whole grain cereal you choose, but you can expect to get around 52.4 mg of magnesium per 1 cup. What’s more, this kind of cereal can fulfill over 20% of your daily fiber needs!

Peanuts – 49.9 mg / 1 oz

Some people steer clear of peanuts because of allergy concerns. But if it’s safe to consume peanuts in your household, then you should, because they have some amazing healthy properties.

Roasted peanuts rival the antioxidant content of blackberries and pomegranate. Plus, they’re richer in antioxidants than carrots and beets! One of these antioxidants is resveratrol — the famous polyphenol found in red wine — which offers many health-protective benefits.

And of course, these tasty legumes (yes, they’re considered a legume!) contain plenty of magnesium: 49.9 mg per one ounce serving. They’re also an excellent source of B vitamins, copper, and heart-healthy monounsaturated fats.

Scallops – 44 mg / 100 grams

Scallops are a favorite shellfish for good reason — these tasty delicacies are more than 80% protein! A 100 gram serving provides 24 grams of protein, and just 137 calories. They’re also a good source of magnesium (44 mg per 100 grams) and potassium.

Plus, scallops offer a generous amount of selenium — an antioxidant mineral that both slows bone loss and supports bone-building. In fact, a 100 gram serving has 25.5 mcg of selenium, which is over 40% of your daily requirement. And don’t forget, they’re a great source of bone-healthy omega 3 fatty acids too.

Prunes – 41 mg / 100 grams

Prunes have a lot to offer in the health department. Since dehydrated fruit has its water removed, the concentrated version is energy and nutrient-dense compared to fresh fruit.

So even though some nutrients like vitamin C are lost during drying, magnesium content remains high. In fact, every 100 grams of prunes (approximately 10 fruits) delivers 41 mg of magnesium.

Just make sure you check the label for added sugar and preservatives when you’re purchasing your prunes. You’ll want to look for natural prunes with no sugar added. This fruit is plenty sweet on its own, and too much sugar isn’t good for your bones.

It’s also worth noting studies have shown prunes may benefit bone health. For more details, check out our post on “Prunes and Osteoporosis”.

Potato – 39 mg / 1 medium

Potatoes have a bad reputation for being unhealthy. But like most foods, if you eat them in moderation and prepare them yourself, there’s no reason they can’t be part of a healthy diet.

In fact, potatoes are a good source of fiber, potassium, vitamin C, and vitamin B6. And, of course, they contain a healthy amount of magnesium too. Specifically, one medium baked potato offers 39 mg of magnesium.

So next time you’re craving fries, no need to hold back! Just make them yourself so you can control the salt content, and bake them in the oven for a healthier version of this popular side dish.

Brown and Wild Rice – 37 mg / 100 grams

Whole grains are superior to processed grains in terms of nutrition — and rice is no exception! Unlike white rice, brown and wild rice have their exterior husks intact. And these husks are chock-full of healthy nutrients. That’s why brown and wild rice offer 37 mg of magnesium per 100 grams.

To put that in perspective, that’s less than half a cup of rice for a whole lot of magnesium. In fact, if you cooked one cup of rice, you’d get 80.3 mg of magnesium! These kinds of rice are also rich in phosphorus, potassium, and the multi-talented B vitamins.

Salmon – 37 mg / 100 grams

Salmon is well-loved for its subtle, refreshing taste. And as an added bonus, it’s a highly nutritious food! Beyond the all-important omega 3 fatty acids, salmon is dense in bone-healthy minerals like potassium, selenium, and, of course, magnesium.

For every 100 grams of salmon (less than half a fillet), you get 37 mg of magnesium. And here’s a fun fact: Salmon’s beautiful pink color comes from the carotenoids in their diet, like the antioxidant astaxanthin. To discover what makes astaxanthin a bone-health super star (and where else you can get it!), check out our post “What is Astaxanthin?”

Pollock – 37 mg / 100 grams

Pollock is another popular seafood option. This mild, white fish has a similar flavor to haddock or cod, and is sometimes used in fish and chips. But you’ll want to bake yours in the oven or grill it in a pan for a healthier meal! And pollock is indeed healthy.

This fish is a great source of lean protein, which as you may know is key for bone health. It’s also low in saturated fat and high in the good fats, omega 3s.

Plus, it’s a rich source of minerals including (you guessed it!) magnesium. For every 100 grams of pollock, you get 37 mg of magnesium. So you’ll definitely want to add this fish to the dinner rotation.

Soy Milk – 36.6 mg / 1 cup

If you’re sensitive to lactose, or are just looking to cut down on dairy, soy milk is a great alternative. It’s free of saturated fat and rich in protein. Plus, soy milk is usually fortified with some of the same nutrients that you get from traditional milk like calcium, riboflavin, and vitamins A and D.

But soy milk doesn’t need to be artificially fortified with magnesium since it’s naturally high in this bone healthy mineral! In fact, every cup of soy milk contains around 36.6 mg of magnesium.

Wondering how it’s made? It’s simply water combined with ground soybeans (which explains it’s high magnesium content).

Just check the label to make sure the soy milk you purchase is made from natural soybeans and not soy protein isolate (SPI) — a manufactured version of soy protein that doesn’t provide the whole food’s benefits. Here’s a quick tip to help you tell the difference: When soy milk is made naturally, you’ll usually find the words “whole soybeans” on the list of ingredients.

Lentils – 36 mg / 100 grams

Lentils are perhaps most well-known for their heart health benefits. This nutrient-dense legume contains fiber, folic acid, and potassium — all of which support heart health. Lentils are also a great source of protein, iron, and calcium, which explains why they’re a staple for many vegetarians. Incidentally, these nutrients are all beneficial for your bones too!

And of course, lentils are a good source of magnesium: 100 grams offers 36 mg. So why not incorporate lentils into your dinner plans? They make a great side dish, and these days, you can even find healthy, lentil-based pastas at the grocery store.

Oysters – 36 mg / 100 grams

Oysters are a luxurious treat with some amazing health benefits. Like most seafood, oysters are high in inflammation-fighting omega 3 fatty acids. They’re also rich in protein and bone-supporting minerals like calcium, iron, selenium, zinc, and yes, magnesium.

For every 100 grams (approx 10 eastern oysters or three pacific oysters), you get 36 mg of magnesium. Plus, oysters are a great source of vitamin B12 — an essential vitamin that supports nerve function and energy levels. In fact, 100 grams of oysters provides over 6 times your daily requirement of this vitamin!

Rockfish – 33 mg / 100 grams

Rockfish, also called Pacific red snapper and black bass, is a meaty white fish that’s rich in omega 3s. All types of rockfish are a good source of magnesium and offer 33 mg per 100 grams (a little less than a full fillet).

Rockfish is also rich in bone-healthy selenium — 100 grams would more than cover your daily requirement of this mineral! Finally, this fish is a rare food source of vitamin D. And, of course, vitamin D is crucial because it helps you absorb the calcium your bones need to stay strong, healthy, and fracture-free.

Kale – 33 mg / 100 grams

Kale is another dark, leafy green that’s become popular in recent years thanks to it’s incredible health properties. In fact, many people think of kale as a “superfood”. And it’s no surprise when you consider this nutrient powerhouse contains more iron per ounce than beef!

It’s also rich in many essential minerals for your bones, including calcium, potassium, and, of course, magnesium. For every 100 grams of kale, you get 33 mg of magnesium. Finally, it’s worth noting that kale is high in vitamin K1 which is important for making osteocalcin — a protein essential for bone health.

Bulgur – 32 mg / 100 grams

Bulgur is a lesser known whole grain made from cracked wheat. It’s a smaller grain than rice — almost like a mix between couscous and quinoa. And it’s packed with nutrients that your body and your bones crave!

In terms of bone-healthy minerals, bulgur is a good source of potassium, selenium, and yes, magnesium. Every 100 grams of bulgur delivers 32 mg of magnesium. Plus, bulgur is very rich in fiber which supports digestion and gut health.

Bananas – 31.9 mg / 1 medium

Did you know the scientific name for banana, musa sapientum, translates to “fruit of the wise man”? And bananas are indeed a wise fruit to include in your diet…

They’re a great source of bone-healthy minerals including potassium and magnesium. In fact, they’re one of the richest sources of potassium on the planet! As for magnesium, just one medium banana offers about 31.9 mg of this essential mineral.

Yogurt – 29.4 mg / 1 cup

Yogurt is a favorite breakfast, snack, and even treat. So it’s good to know it has some great health benefits. It’s rich in protein. It may be helpful for digestion. And, of course, it contains many important nutrients… not least of which is magnesium!

In a cup of whole milk yogurt, you get about 29.4 mg of magnesium. You also get a good amount of calcium — about 296 mg per cup. And you may want to reconsider choosing low-fat varieties of yogurt. The full fat varieties offer more nutritional value, and studies suggest they won’t make you gain weight either.

In fact, several long-term studies have found that people who eat full-fat dairy tend to be leaner and are less likely to become overweight. Note that these studies are correlational, so they need to be taken with a grain of salt! But they do support the inclusion of full-fat dairy in a healthy diet.

Halibut – 28 mg / 100 grams

Halibut is a low-fat fish, so it doesn’t have as much of the bone-healthy omega 3 fatty acids as high-fat fish like salmon. But it’s still an excellent source of lean, high-quality protein, and it’s rich in vitamins and minerals.

A 100 gram portion (less than half a fillet) of halibut offers 28 mg of magnesium. It’s also a great source of vitamins including vitamin D, A, and B vitamins like niacin (B3), pyridoxine (B6), and B12. These vitamins contribute to everything from brain function to calcium absorption!

Broccoli – 21 mg / 100 grams

Many people consider broccoli one of the world’s healthiest foods, and the label is well-deserved!

Did you know the phytochemicals in broccoli are known for their cancer-protective effects? Plus, broccoli is rich in bone-healthy nutrients like calcium, potassium, and magnesium. In fact, for every 100 grams (that’s about a cup of raw broccoli), it delivers 21 mg of magnesium.

For those with joint pain, cruciferous veggies like broccoli are high in carotenoids (a form of vitamin A). Carotenoids protect cells from inflammatory cytokines that break down collagen in joints and cause pain. And the list of nutrients goes on… broccoli is also a good source of fiber, the parent omega 3 fatty acid ALA, and vitamins B, E, and A.

Recipes With Magnesium-Rich Foods

Now that you know which foods provide the most magnesium, you’re probably looking for tasty ways to cook them up! To help get you started, here are a few delicious magnesium-rich recipes from the AlgaeCal Kitchen:

Bone-Building Nourish Bowls

The great thing about these nourish bowls is that they’re so easy to customize to your preference. Just mix and match your favorite leafy greens, vegetables, and proteins, and you’ll have a delicious, magnesium-rich meal in just 15 minutes!

10-minute White Bean, Spinach, and Parmesan Soup

This is one of our all-time favorite recipes from the AlgaeCal Kitchen! The reason? It’s quick, easy, and absolutely delicious. Plus, two of the main ingredients, white beans and spinach, are on your magnesium-rich foods shopping list, so it’s a great recipe for your bones too.

Protein-Packed Banana Sandwiches

Sometimes, you need a little pick me up between meals… and these banana sandwiches are the perfect, simple snack! With just three ingredients, they take no time to make at all. Yet, they still provide bone-healthy calcium, magnesium, and protein.

Salmon Stuffed Avocados

All of the ingredients in this recipe are loaded with bone-healthy nutrients! Between the salmon, avocado, and creamy filling, you’ll get a good dose of calcium, magnesium, and protein. So enjoy as a snack, lunch, or even a creative appetizer.

Vegan Tofu Scramble

They say breakfast is the most important meal of the day, but it can be challenging to make a nutritious meal every morning. This recipe can help! It’s ready from scratch in just 20 minutes, and it provides a good balance of bone-healthy nutrients — magnesium included.