Discovering Foods Rich in Magnesium: Your Key to Better Health

For your body to function, magnesium is essential. This marvelous element helps your body produce energy and keeps control of blood sugars and aids in hundreds of chemical reactions inside your body that keep you alive.  Many of the vital organs such as your heart, kidneys and your muscles depend on magnesium as well as your teeth and bones.

Your body needs magnesium as much as it does fresh air, but where do you find magnesium? Of course, there are many supplements but there are equally as many amazing foods that are great sources of this marvelous mineral.

Which foods are high in magnesium?  Here are 7 common foods that are high in Magnesium.

While avocados are high in potassium, vitamins B and K they are also high in magnesium. These fruits are also well-known for their many health benefits that improve cholesterol levels and make you feel fuller after a meal. A typical medium avocado can provide as much as 15% of the RDI for magnesium.

Protein rich nuts are a popular health food that many people enjoy. Almonds, cashews and brazil nuts are the kings of magnesium with a small handful of cashews, for example, providing up to 20% if the RDI for magnesium. Nuts are also excellent for controlling blood sugar levels and are superb for people with diabetes. Nuts are a great on-the-go source of magnesium.

Beans and Peas
Legumes such as peas and beans are extremely nutritious, and many are very high in magnesium. A simple cup, two or three spoonful’s on a plate, of black beans can provide up to 30% of the RDI for magnesium. Beans and Peas have amazing health benefits and are an easy way to improve your magnesium intake with almost any meal.

Perhaps one of the all-time health foods and snacks, seeds, especially pumpkin seeds can contain up to 37%, more than a third, of the RDI for Magnesium.

For vegans and strict vegetarians tofu is part of the staple diet. High in protein, calcium and iron, Tofu also has good levels of magnesium. A small 100 gram serving of tofu has about 13% of the RDI for magnesium in it.

One of the favourites and best-known foods for its high mineral content, bananas are high in potassium and contain significant amounts of magnesium. One good sized banana has just short of 10% the RDI for magnesium packed inside it.  Kids love bananas and without knowing it they are eating one of the most nutrient filled foods that really helps their health.

Dark Chocolate
And of course, there has to be one food that seems out of place when it comes to healthy foods. Dark chocolate, an indulgence for many is delectably filled with magnesium. In fact, just 28 grams of this decadent treat contains 16% of the RDI for magnesium. Its the cacao in the chocolate that has the magnesium, so make sure you stick with the 80% dark chocolate.

Other notable magnesium-rich foods include:

  • Kale
  • Chard
  • Sunflower seeds
  • Brazil Nuts
  • Figs
  • Flax seeds
  • Almonds
  • Wild Salmon
  • Black Beans
  • Kidney Beans

One must also be aware that when we cook our food, the chemical structure changes, and more often than not there is a decrease in vitamins and minerals. For example, when kale and spinach are boiled for 2 minutes, there is a reduction in magnesium of around 25%.


  1. Nuts like almonds, cashews, and peanuts are excellent sources of magnesium, with almonds containing about 80 mg per ounce.
  2. Leafy greens such as spinach and kale are packed with magnesium, with cooked spinach providing around 157 mg per cup.
  3. Seeds like pumpkin, sunflower, and flax seeds contain substantial amounts of magnesium; pumpkin seeds have around 150 mg per ounce.
  4. Legumes such as beans, lentils, and chickpeas are magnesium-rich; a cup of cooked black beans can provide about 120 mg.
  5. Whole grains like quinoa, brown rice, and oats are excellent sources of magnesium; cooked quinoa has approximately 118 mg per cup.
  6. Fish like salmon, mackerel, and halibut are not only high in omega-3 fatty acids but also contain significant amounts of magnesium; a 6-ounce salmon fillet offers around 53 mg.
  7. Dark chocolate with a high cocoa content (70% or more) is a tasty way to increase your magnesium intake, providing about 64 mg per ounce.
  8. Avocados are not only rich in healthy fats but also contain a good amount of magnesium; one medium avocado offers around 58 mg.
  9. Bananas are a convenient and portable source of magnesium, with one medium-sized banana providing about 32 mg.
  10. Yogurt and other dairy products like milk and cheese can also contribute to your magnesium intake; one cup of plain low-fat yogurt contains approximately 42 mg.

Magnesium Information

For everything you need to know about magnesium and magnesium supplements, check out our comprehensive information page here.

Magnesium Information


We’ve created a magnesium supplement with a combination of three types of highly absorbable magnesium at a therapeutic dose. Our magnesium comes as an easy to mix, great tasting powder to ensure optimal absorption. To learn more about our magnesium, check out the product page here.

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Ron Goedeke MD, BSc Hons MBChB, FNZCAM

Dr. Ron Goedeke, an expert in the domain of functional medicine, dedicates his practice to uncovering the root causes of health issues by focusing on nutrition and supplement-based healing and health optimisation strategies. An esteemed founding member of the New Zealand College of Appearance Medicine, Dr. Goedeke's professional journey has always been aligned with cutting-edge health concepts.

Having been actively involved with the American Academy of Anti-Aging Medicine since 1999, he brings over two decades of knowledge and experience in the field of anti-aging medicine, making him an eminent figure in this evolving realm of healthcare. Throughout his career, Dr. Goedeke has been steadfast in his commitment to leverage appropriate nutritional guidance and supplementation to encourage optimal health.

This has allowed him to ascend as one of the most trusted authorities in the arena of nutritional medicine in New Zealand. His expertise in the intricate relationship between diet, nutritional supplements, and overall health forms the backbone of his treatment approach, allowing patients to benefit from a balanced and sustainable pathway to improved wellbeing.

  1. Nuts: Ros E. (2010). Health benefits of nut consumption. Nutrients, 2(7), 652-682. DOI: 10.3390/nu2070652
  2. Leafy greens: USDA FoodData Central. (2019). Spinach, cooked, boiled, drained, without salt.
  3. Seeds: USDA FoodData Central. (2019). Seeds, pumpkin and squash seed kernels, dried.
  4. Legumes: USDA FoodData Central. (2019). Beans, black, mature seeds, cooked, boiled, without salt.
  5. Whole grains: USDA FoodData Central. (2019). Quinoa, cooked.
  6. Fish: USDA FoodData Central. (2019). Fish, salmon, Atlantic, farmed, cooked, dry heat.
  7. Dark chocolate: USDA FoodData Central. (2019). Chocolate, dark, 70-85% cacao solids.
  8. Avocados: USDA FoodData Central. (2019). Avocados, raw, all commercial varieties.
  9. Bananas: USDA FoodData Central. (2019). Bananas, raw.
  10. Yogurt: USDA FoodData Central. (2019). Yogurt, plain, low fat.

The information provided is for educational purposes only and does not constitute medical advice. Always seek the advice of your physician or qualified healthcare provider with any questions or concerns about your health. Never disregard or delay seeking medical advice because of something you have heard or read on this website

Last update 13th April 2023

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