Magnesium is an essential mineral that plays a vital role in your body—helping with muscle function, nerve health, energy production, and even sleep regulation. Yet, many people don’t get enough magnesium in their daily diet, which can lead to fatigue, muscle cramps, anxiety, and trouble sleeping. If you want to boost your magnesium intake naturally, here are 18 magnesium-rich foods to add to your meals!
1. Pumpkin Seeds (262 mg per ounce)
Pumpkin seeds are one of the most magnesium-dense foods out there. Just a small handful (about 1 ounce) delivers over 60% of the recommended daily intake. They’re also loaded with zinc, healthy fats, and antioxidants, making them a perfect snack for brain and heart health. Sprinkle them on salads, yogurt, or oatmeal for an easy boost.
2. Spinach (157 mg per cup, cooked)
Leafy greens like spinach are a powerhouse of magnesium. One cup of cooked spinach provides about 40% of your daily magnesium needs. It’s also high in iron, vitamin K, and fiber, making it a nutrient-dense food that supports bone health and digestion.
3. Almonds (80 mg per ounce)
Almonds are not just a great protein and healthy fat source—they’re also packed with magnesium. Eating a small handful of almonds each day can help with brain function, muscle relaxation, and heart health. Try them raw, roasted, or blended into almond butter!
4. Dark Chocolate (64 mg per ounce)
Good news for chocolate lovers—dark chocolate is surprisingly rich in magnesium! A single ounce (about one small square) provides 15% of your daily magnesium intake. Just make sure to choose dark chocolate with at least 70% cocoa for the best benefits.
5. Avocados (58 mg per avocado)
Avocados are packed with healthy fats, fiber, potassium, and magnesium. One medium avocado provides 15% of your daily magnesium needs, making it one of the best all-around superfoods. Enjoy it sliced on toast, blended into smoothies, or as guacamole.
6. Cashews (74 mg per ounce)
Cashews are another nutrient-dense snack that packs a magnesium punch. Just a small handful of cashews provides about 18% of your daily magnesium intake. Plus, they contain copper and antioxidants, which are great for immune health.
7. Black Beans (120 mg per cup, cooked)
Legumes like black beans are an excellent plant-based magnesium source. They’re also loaded with fiber and protein, making them a great addition to soups, salads, and burrito bowls.
8. Quinoa (118 mg per cup, cooked)
Quinoa is a nutrient-rich whole grain that contains nearly 30% of your daily magnesium needs per cooked cup. It’s also gluten-free and packed with protein and fiber, making it a great base for grain bowls or salads.
9. Bananas (37 mg per medium banana)
Bananas are often known for their potassium content, but they also provide a good dose of magnesium. They’re an easy, on-the-go snack that can help support muscle recovery, energy levels, and digestion.
10. Chia Seeds (95 mg per ounce)
Chia seeds are tiny but incredibly powerful when it comes to nutrition. Along with magnesium, they are loaded with omega-3s, fiber, and protein. Mix them into smoothies, oatmeal, or yogurt, or make a healthy chia pudding for a magnesium-rich snack.
11. Edamame (99 mg per cup, cooked)
Edamame (young soybeans) are a fantastic plant-based protein that also delivers a high dose of magnesium. One cup provides nearly 25% of your daily magnesium intake, making it a great addition to stir-fries, salads, or as a snack.
12. Tofu (53 mg per half-cup, cooked)
Tofu is a great plant-based protein option that’s also rich in magnesium. Just half a cup provides about 13% of your daily intake, along with calcium and iron, which are essential for bone health.
13. Oats (57 mg per cup, cooked)
Oats are fiber-rich, heart-healthy, and packed with magnesium. A warm bowl of oatmeal can keep you full for hours while supporting digestion, energy levels, and muscle health.
14. Peanuts (63 mg per ounce)
Peanuts are another magnesium-rich legume that also contains healthy fats and protein. Eating peanut butter or a handful of peanuts can help with brain function and muscle recovery.
15. Flaxseeds (54 mg per tablespoon)
Flaxseeds are an excellent source of fiber, omega-3s, and magnesium. Just one tablespoon provides a significant magnesium boost. Add them to smoothies, oatmeal, or yogurt to get the benefits.
16. Swiss Chard (150 mg per cup, cooked)
Swiss chard is another leafy green loaded with magnesium, providing nearly 40% of your daily needs per cooked cup. It’s also high in vitamin A, C, and K, which makes it great for immune and bone health.
17. Brown Rice (84 mg per cup, cooked)
Brown rice is a whole grain with fiber and minerals, including a solid dose of magnesium. Replacing white rice with brown rice can help improve digestion and stabilize blood sugar levels.
18. Salmon (53 mg per 6-ounce fillet)
Salmon is not only rich in omega-3 fatty acids and protein, but it also contains a good amount of magnesium. It’s an excellent choice for heart health, brain function, and inflammation reduction.
Final Thoughts
Magnesium is an essential mineral that helps your body function at its best, but many people aren’t getting enough in their daily diet. The good news? You can boost your magnesium intake naturally by adding these 18 magnesium-rich foods to your meals.
