23 Magnesium-Rich Foods to Start Eating Immediately
The good news? You can boost your magnesium levels simply by eating more of certain foods. Here are 23 of the best dietary sources, starting with the absolute champions:
The Superstars (Highest Magnesium Per Serving)
1. Pumpkin Seeds (156-175 mg per ounce)
Just a small handful delivers nearly half your daily requirement. Add them to salads, oatmeal, or eat them roasted as a snack.
2. Chia Seeds (111-115 mg per ounce)
These tiny powerhouses are also loaded with fiber and omega-3s. Perfect in smoothies, puddings, or sprinkled over yogurt.
3. Swiss Chard (154 mg per cup, cooked)
This leafy green is one of the most magnesium-dense vegetables you can eat. Sauté with garlic and olive oil for a simple side.
4. Spinach (78-157 mg per ½ cup, cooked)
Popeye knew what he was doing. Cook it down—you’ll eat more volume than you could raw, and your body absorbs the magnesium better.
5. Black Beans (60 mg per ½ cup, cooked)
A fiber-rich legume that’s also packed with protein and iron. Add to soups, salads, or make black bean burgers.
6. Quinoa (118 mg per cup, cooked)
This gluten-free grain is a complete protein and a magnesium powerhouse. Use it as a base for grain bowls or in salads.
7. Almonds (77-80 mg per ounce)
A crunchy, satisfying snack that also delivers vitamin E and healthy fats. Soak them overnight for better nutrient absorption.
8. Dark Chocolate (65 mg per ounce, 70%+ cocoa)
Yes, you read that right. Dark chocolate is a legitimate health food. Choose high-percentage cocoa and enjoy a square or two guilt-free.
Excellent Sources (50-75 mg per serving)
9. Cashews (74-75 mg per ounce)
Creamy and versatile, cashews work well in stir-fries, as a snack, or blended into sauces.
10. Edamame (50 mg per ½ cup, shelled, cooked)
These young soybeans are a delicious snack or appetizer, steamed and sprinkled with sea salt.
11. Tofu (30-50 mg per 3.5 ounces)
Especially if prepared with calcium sulfate, tofu is a magnesium-rich protein alternative.
12. Avocado (58 mg per whole fruit)
Creamy, satisfying, and loaded with healthy fats and potassium too. Add to toast, salads, or guacamole.
13. Brown Rice (42-72 mg per cup, cooked)
A simple swap from white rice that makes a significant nutritional difference.
14. Oatmeal (57 mg per cup, cooked)
Start your day with a bowl of oats—add some banana and pumpkin seeds for an extra boost.
15. Salmon (26-30 mg per 3.5 ounces)
A fatty fish that provides magnesium along with heart-healthy omega-3s and vitamin D.
Good Sources to Incorporate Daily
16. Yogurt (42 mg per cup)
Especially Greek yogurt—choose plain, unsweetened varieties for the most benefits.
17. Banana (32 mg per medium fruit)
A classic source of electrolytes—perfect post-workout.
18. Broccoli (33 mg per cup, cooked)
This cruciferous vegetable offers magnesium plus a host of other vitamins and antioxidants.
19. Peanuts (42 mg per ounce)
A budget-friendly nut that’s great in stir-fries or as peanut butter.
20. Potatoes (43 mg per medium potato, with skin)
Leave the skin on for the most nutrients.
21. Chickpeas (39 mg per ½ cup, cooked)
Hummus lovers, rejoice—this is another way to boost your intake.
22. Lentils (36 mg per ½ cup, cooked)
A staple in soups, stews, and hearty salads.
23. Milk (24-27 mg per cup)
A simple, accessible source that many people already consume daily.
