Top 10 Foods Highest in Magnesium
Evidence Based.
References sourced from PubMed.
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Magnesium is an essential mineral required by the body for muscle and nerve function, maintaining heart rhythm, building strong bones, and energy production. (1,2,3)
Magnesium is an electrolyte, and a deficiency in magnesium can lead to numbness, abnormal heart rhythms, and coronary spasms. (4) In the long term, magnesium deficiency increases the risk of stroke, Alzheimer's disease, Parkinson's disease, and migraine. (5)
High magnesium foods include dark leafy greens, seeds, beans, fish, whole grains, nuts, dark chocolate, yogurt, avocados, bananas, and more. The current daily value (DV) for magnesium is 420mg. (6,7)
Below is a list of high magnesium foods, for more, see the extended lists of magnesium rich foods, magnesium fruits, and magnesium vegetables.
Table of Contents
Top 10 List of High Magnesium Foods
1 Spinach| Magnesium per Cup Cooked | Magnesium per 100g | Magnesium per 200 Calories |
|---|---|---|
| 157mg (37% DV) | 87mg (21% DV) | 757mg (180% DV) |
More Greens High in Magnesium
- 36% DV in 1 cup of Swiss chard
- 18% DV in 1 cup of kale
- 10% DV in 1 cup of collard greens
- 8% DV in 1 cup of turnip greens
See the list of high magnesium vegetables.
2 Squash and Pumpkin Seeds| Magnesium per 1oz Handful | Magnesium per 100g | Magnesium per 200 Calories |
|---|---|---|
| 156mg (37% DV) | 550mg (131% DV) | 192mg (46% DV) |
More Seeds High in Magnesium
- 47% DV in 1oz of hemp seeds
- 27% DV in 1oz of flax seeds
- 24% DV in 1oz of sesame seeds
- 23% DV in 1oz of chia seeds
See the list of all nuts and seeds high in magnesium.
3 Lima Beans| Magnesium per Cup Cooked | Magnesium per 100g | Magnesium per 200 Calories |
|---|---|---|
| 126mg (30% DV) | 74mg (18% DV) | 120mg (29% DV) |
More Beans High in Magnesium
- 29% DV in 1 cup of white beans
- 22% DV in 1 cup of black-eyed peas
- 19% DV in 1 cup of kidney beans
- 19% DV in 1 cup of chickpeas
- 17% DV in 1 cup of lentils
See all beans high in magnesium.
4 Tuna| Magnesium per 6oz Fillet | Magnesium per 100g | Magnesium per 200 Calories |
|---|---|---|
| 109mg (26% DV) | 64mg (15% DV) | 70mg (17% DV) |
More Fish High in Magnesium
- 20% DV in a 3oz mackerel fillet
- 17% DV in a 3oz pollock fillet
See all fish high in magnesium.
5 Brown Rice| Magnesium per Cup | Magnesium per 100g | Magnesium per 200 Calories |
|---|---|---|
| 86mg (20% DV) | 44mg (10% DV) | 79mg (19% DV) |
More Grains High in Magnesium
- 28% DV in 1 cup of quinoa
- 20% DV in 1 cup of buckwheat
- 15% DV in 1 cup of whole wheat pasta
- 14% DV in 1 cup of bulgur
- 12% DV in 1 cup of wild rice
See all grains high in magnesium.
6 Almonds| Magnesium per 1oz Handful | Magnesium per 100g | Magnesium per 200 Calories |
|---|---|---|
| 77mg (18% DV) | 270mg (64% DV) | 93mg (22% DV) |
More Nuts High in Magnesium
- 25% DV in 1oz of Brazil nuts
- 20% DV in 1oz of cashews
- 17% DV in 1oz of pine nuts
- 11% DV in 1oz of walnuts
- 9% DV in 1oz of pecans
Nuts and seeds are high in protein which helps with magnesium absorption. See the list of all nuts and seeds high in magnesium.
7 Dark Chocolate (85% Cocoa)| Magnesium per 1oz Square | Magnesium per 100g | Magnesium per 200 Calories |
|---|---|---|
| 65mg (15% DV) | 228mg (54% DV) | 76mg (18% DV) |
More Chocolate High in Magnesium
- 23% DV in 1oz of baking chocolate
- 12% DV in 3oz of 60-69% dark chocolate
- 10% DV in 3oz of 40-59% dark chocolate
8 Avocados| Magnesium per Avocado | Magnesium per 100g | Magnesium per 200 Calories |
|---|---|---|
| 58mg (14% DV) | 29mg (7% DV) | 36mg (9% DV) |
See the list of high magnesium fruits.
9 Non-Fat Yogurt| Magnesium per Cup | Magnesium per 100g | Magnesium per 200 Calories |
|---|---|---|
| 47mg (11% DV) | 19mg (5% DV) | 68mg (16% DV) |
More Dairy Foods High in Magnesium
- 13% DV in a 16oz glass of skim milk
- 12% DV in a 16oz glass of whole milk
- 4% DV in 1/2 cup of low-fat ricotta
See all dairy foods high in magnesium.
10 Bananas| Magnesium per Cup Sliced | Magnesium per 100g | Magnesium per 200 Calories |
|---|---|---|
| 41mg (10% DV) | 27mg (6% DV) | 61mg (14% DV) |
Bananas are also high in potassium.
See the list of high magnesium fruits.
Printable One Page Sheet
Extended List of Magnesium Rich Foods
| Food | Serving | Magnesium |
|---|---|---|
| 1 Rice Bran | 1 cup | 219% DV (922mg) |
| 2 Tofu | 1 cup | 35% DV (146mg) |
| 3 Wheat Germ | 1 oz | 22% DV (91mg) |
| 4 Alaskan King Crab | 1 leg | 20% DV (84mg) |
| 5 Peanut Butter | 2 tbsp | 14% DV (57mg) |
| 6 Molasses | 1 tbsp | 12% DV (48mg) |
| 7 Whole Milk | 1 cup | 6% DV (24mg) |
| 8 Whole Wheat Bread | 1 slice | 6% DV (24mg) |
| 9 Espresso | 1 fluid ounce | 6% DV (24mg) |
| 10 Seaweed (Dried Spirulina) | 1 tbsp | 3% DV (14mg) |
| 11 Coffee | 1 cup | 2% DV (7mg) |
How Much Magnesium Do You Need Everyday?
The daily value (%DV) for Magnesium is 420mg and is a general target intended for most people. The Recommended Daily Allowance (RDA) shows specific targets by age and gender. The RDA for magnesium is between 300mg - 420mg for most people. (7)
| Life Stage | RDA |
|---|---|
| Children | |
| 1-3 years old | 80mg |
| 4-8 years old | 130mg |
| Males | |
| 9-13 years old | 240mg |
| 14-18 years old | 410mg |
| 19-30 years old | 310mg |
| 31-70 years old | 420mg |
| 70+ years old | 420mg |
| Females | |
| 9-13 years old | 240mg |
| 14-18 years old | 360mg |
| 19-30 years old | 310mg |
| 31-70 years old | 320mg |
| 70+ years old | 320mg |
| Pregnancy | |
| 14-18 years old | 335mg |
| 19-30 years old | 290mg |
| 31-50 years old | 300mg |
| Lactation | |
| 14-18 years old | 400mg |
| 19-30 years old | 350mg |
| 31-50 years old | 360mg |
High Risk Groups for a Magnesium Deficiency
- Athletes - People who exercise over long distances lose electrolytes via sweat and need to replenish their sodium, potassium, magnesium, and phosphorus levels. (8)
- People with Gastrointestinal Disorders - Most magnesium is absorbed through the colon so people with gastrointestinal disorders like Crohn's disease are at high risk for a magnesium deficiency. (9)
- Alcoholism - People who consume excess alcohol are prone to magnesium deficiency and need to replenish their magnesium levels. (10)
- People with Poor Functioning Kidneys - Magnesium deficiency is common in people with chronic kidney disease (CKD) due to the damaged kidneys decreased ability to regulate magnesium levels. (11)
- The Elderly - As we age the amount of magnesium we absorb decreases and the amount we excrete increases. (12,13)
- People taking Certain Medications
Should I Take Magnesium Supplements
The elderly are the most likely to benefit from magnesium supplements. (18) Benefits include improved insulin response (19), and improved bone mineral density (strong bones). (20)
While athletes should maintain an adequate amount of magnesium, taking supplements is unlikely to enhance their performance. (18,21)
Consult with your doctor or health care provider before taking magnesium supplements, as magnesium can interact with various medications and conditions concerning blood pressure, the kidneys, and more. (22)
Health Benefits of Magnesium
- Regulation of Blood Pressure - Consuming 500-1000mg of magnesium per day helps to regulate blood pressure and enhances the effect of blood pressure medication. (23,24)
- Reduced Risk of Type II Diabetes - Magnesium is involved in carbohydrate metabolism and the body's use of insulin. Studies show that low levels of magnesium can be a predictor of type II diabetes. (25) Several studies support a link between magnesium supplementation and improved insulin sensitivity, reducing the risk of type II diabetes. (26,27,28)
- Reduced Risk of Osteoporosis - Low levels of magnesium are associated with an increased risk of osteoporosis. (29) Consuming the daily recommended amounts of magnesium can help strengthen bones, however, consuming excess magnesium from supplements has not shown any benefits. (30,31) Magnesium should also be part of a healthy diet along with other nutrients important for bones like protein, calcium, and vitamin D. (31)
- Reduced Risk of Heart Attack and other Cardiovascular Diseases - Numerous studies support a link between elevated blood magnesium and reduced risk of cardiovascular diseases. (32,33,34) Consuming magnesium from foods is preferable as some studies suggest adverse effects from too much magnesium supplementation. (34)
- Reduced Frequency of Migraine Headaches - Studies show low magnesium levels are associated with migraine headaches. (35) Consumption of magnesium helps prevent migraines. (36) In one study participants who consumed 600mg of magnesium dicitrate experienced a significant reduction in migraine attacks compared to placebo. (37)
- Alleviation of Premenstrual Syndrome (PMS) - Initial studies suggest that consuming higher amounts of magnesium symptoms associated with reduced PMS symptoms. (38,39)
- Reduced Insomnia and Better Sleep - Studies in the elderly show magnesium supplementation results in better sleep. (40) For the general population trials showed that magnesium, melatonin, and b-vitamins enhanced sleep, (41) while another study found that magnesium and zinc helped. (42) For more, see the article of foods for a better sleep.
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that's found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
- Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It's more specific than the daily value, and varies by age and gender. The RDA is set by the US National Instutites of Health.
- Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
- Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.
See the Guide to Recommended Daily Intakes for more information.
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- Foods High in Magnesium
- Foods Low in Magnesium
- Vegetables High in Magnesium
- Fruits High in Magnesium
- Vegetarian Foods High in Magnesium
- Nuts High in Magnesium
- Grains High in Magnesium
- Beans High in Magnesium
- Dairy High in Magnesium
- Breakfast Cereals High in Magnesium
- Fast Foods High in Magnesium
View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
Data Sources and References
- Limaye CS, Londhey VA, Nadkart MY, Borges NE. Magnesium and Human Health: Perspectives and Research Directions J Assoc Physicians India. 2011 Jan;59:19-22. 21751660
- Robertson SP, Johnson JD, Potter JD. Magnesium and the regulation of muscle contraction Biophys J. 1981 Jun;34(3):559-69. doi: 10.1016/S0006-3495(81)84868-0. 7195747
- Robertson SP, Johnson JD, Potter JD. Magnesium and the regulation of muscle contraction Biophys J. 1981 Jun;34(3):559-69. doi: 10.1016/S0006-3495(81)84868-0. 7195747
- Rude RK. Clinical manifestations of magnesium deficiency Endocrinol Metab Clin North Am. 1993 Jun;22(2):377-95. 8325293
- Kirkland AE, Sarlo GL, Holton KF. The Effect of Magnesium Deficiency on Neurological Disorders: A Narrative Review Article Nutrients. 2018 Jun 6;10(6):730. doi: 10.3390/nu10060730. 29882776
- U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
- Institute of Medicine (US) Food and Nutrition Board. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride Washington (DC): National Academies Press (US); 1998. 20845565
- Clarkson PM. Exercise and mineral status of athletes: calcium, magnesium, phosphorus, and iron J Sports Sci. 1991 Summer;9 Spec No:91-116. doi: 10.1080/02640419108729869. 1895366
- Rosenberg IH, Bengoa JM, Sitrin MD. Magnesium and inflammatory bowel disease Annu Rev Nutr. 1985;5:463-84. doi: 10.1146/annurev.nu.05.070185.002335. 3927951
- Flink EB. Magnesium deficiency in alcoholism J Am Coll Nutr. 1985;4(1):17-31. doi: 10.1080/07315724.1985.10720063. 3989138
- Sakaguchi Y, Hamano T, Isaka Y. The emerging role of magnesium in CKD Adv Chronic Kidney Dis. 2018 May;25(3):274-280. doi: 10.1053/j.ackd.2017.11.001. 29793667
- Barbagallo M, Belvedere M, Dominguez LJ. Magnesium in Aging, Health and Diseases Magnes Res. 2009 Dec;22(4):235-46. doi: 10.1684/mrh.2009.0187. 20228001
- Rosanoff A, Weaver CM, Rude RK. A review of magnesium intake in the elderly. A cause for concern? Nutr Rev. 2012 Mar;70(3):153-64. doi: 10.1111/j.1753-4887.2011.00465.x. Epub 2012 Feb 15. 22364157
- Semb S, Helgstrand F, Hjørne F, Bytzer P. Magnesium Deficiency and Proton-Pump Inhibitor Use: A Clinical Review World J Gastroenterol. 2017 Oct 7;23(37):6907-6910. doi: 10.3748/wjg.v23.i37.6907. 29085234
- Ramsay LE, Yeo WW, Jackson PR. Metabolic effects of diuretics J Cardiovasc Pharmacol. 1992;20 Suppl 11:S49-53; discussion S53-4. 1284144
- Schilsky RL, Anderson T. Cisplatin and hypomagnesemia Ann Intern Med. 1979 Jun;90(6):929-31. doi: 10.7326/0003-4819-90-6-929. 375794
- Spencer H, Fuller H, Norris C, Williams D. Inhibitory effects of zinc on magnesium balance and magnesium absorption in man J Am Coll Nutr. 1994 Oct;13(5):485-92. doi: 10.1080/07315724.1994.10718439. 7836628
- Veronese N, Berton L, Carraro S, Bolzetta F, De Rui M, Perissinotto E, Toffanello ED, Bano G, Pizzato S, Miotto F, Coin A, Manzato E, Sergi G. Can Magnesium Enhance Exercise Performance? Am J Clin Nutr. 2014 Sep;100(3):974-81. doi: 10.3945/ajcn.113.080168. Epub 2014 Jul 9. 25008857
- Smellie WS, O'Reilly DS, Martin BJ, Santamaria J. Daily magnesium supplements improve glucose handling in elderly subjects Am J Clin Nutr. 1993 Apr;57(4):594-6. doi: 10.1093/ajcn/57.4.594. 8318108
- Cranney A, Horsley T, O'Donnell S, Weiler H, Puil L, Ooi D, Atkinson S, Ward L, Moher D, Hanley D, Fang M, Yazdi F, Garritty C, Sampson M, Barrowman N, Tsertsvadze A, Mamaladze V. Impact of magnesium on bone health in older adults: A systematic review and meta-analysis Evid Rep Technol Assess (Full Rep). 2007 Aug;(158):1-235. 18088161
- Pasiakos SM, McLellan TM, Lieberman HR. The effects of magnesium supplementation on exercise performance Sports Med. 2015 Jan;45(1):111-31. doi: 10.1007/s40279-014-0242-2. 25169440
- Harmer B, Lee S, Duong TVH, Saadabadi A. Magnesium Toxicity 2022 May 18. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan–. 33351435
- Champagne CM. The role of magnesium in hypertension and cardiovascular disease Nutr Clin Pract. 2008 Apr-May;23(2):142-51. doi: 10.1177/0884533608314533. 18390781
- Teymoori F, Bidel Z, Nazarzadeh M. The effect of magnesium supplementation on blood pressure in individuals with insulin resistance, prediabetes, or noncommunicable chronic diseases: a meta-analysis of randomized controlled trials Am J Clin Nutr. 2018 Feb 1;107(2):291-293. doi: 10.1093/ajcn/nqx032. 29529148
- Bherwani S, Jibhkate SB, Saumya AS, Patel SK, Singh R, Ghotekar LH. Correlation of Serum Magnesium with Insulin Resistance in North Indian Adult Population Horm Mol Biol Clin Investig. 2017 Mar 1;29(3):79-84. doi: 10.1515/hmbci-2016-0024. 27416617
- Veronese N, Watutantrige-Fernando S, Luchini C, Solmi M, Sartore G, Sergi G, Manzato E, Barbagallo M, Maggi S, Stubbs B. Effect of magnesium supplementation on glucose metabolism in people with or at risk of diabetes: a systematic review and meta-analysis of double-blind randomized controlled trials Eur J Clin Nutr. 2016 Dec;70(12):1463. doi: 10.1038/ejcn.2016.209. 27924111
- Navarrete-Cortes A, Ble-Castillo JL, Guerrero-Romero F, Cordova-Uscanga R, Juárez-Rojop IE, Aguilar-Mariscal H, Tovilla-Zarate CA, Lopez-Guevara Mdel R. The Effects of Oral Magnesium Supplementation on Glycemic Response among Type 2 Diabetes Patients Magnes Res. 2014 Apr-Jun;27(2):48-56. doi: 10.1684/mrh.2014.0361. 25204013
- Guerrero-Romero F, Tamez-Perez HE, González-González G, Salinas-MartÃnez AM, Montes-Villarreal J, Treviño-Ortiz JH, RodrÃguez-Morán M. Oral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects: a randomized double-blind controlled trial Diabetes Metab. 2004 Jun;30(3):253-8. doi: 10.1016/s1262-3636(07)70116-7. 15223977
- Rondanelli M, Faliva MA, Peroni G, Infantino V, Gasparri C, Iannello G, Perna S, Riva A, Petrangolini G, Tartara A. An update on magnesium and bone health J Trace Elem Med Biol. 2020 Dec;62:126577. doi: 10.1016/j.jtemb.2020.126577. Epub 2020 Jun 6. 32540741
- Rude RK, Singer FR, Gruber HE. Magnesium and osteoporosis: current state of knowledge and future research directions J Am Coll Nutr. 2009 Apr;28(2):131-41. doi: 10.1080/07315724.2009.10719764. 19828898
- Cranney A, Horsley T, O'Donnell S, Weiler H, Puil L, Ooi D, Atkinson S, Ward L, Moher D, Hanley D, Fang M, Yazdi F, Garritty C, Sampson M, Barrowman N, Tsertsvadze A, Mamaladze V. Impact of magnesium on bone health in older adults: A systematic review and meta-analysis Evid Rep Technol Assess (Full Rep). 2007 Aug;(158):1-235. 18088161
- Fang X, Liang C, Li M, Montgomery S, Fall K, Aaseth J, Cao Y. Dietary Magnesium and Cardiovascular Disease: A Review with Emphasis in Epidemiological Studies J Trace Elem Med Biol. 2016 Dec;38:64-73. doi: 10.1016/j.jtemb.2016.03.014. Epub 2016 Mar 29. 27053099
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