Nutrition Basics Healthy Foods That Are High in Magnesium By Shereen Lehman, MS Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. Learn about our editorial process Updated on February 08, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Jonathan Valdez, RDN, CDCES, CPT Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT Facebook Twitter Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Learn about our Medical Review Board Print Magnesium is a major mineral that needed for so many things, including muscle and nerve function (including your heart muscle), energy production, healthy blood sugar levels, and bone health. Of particular interest to those with stressful jobs or difficulty sleeping, magnesium is also believed to improve blood pressure, stress levels, and sleep quality. You can increase your magnesium intake by taking dietary supplements or eating fortified cereals, but there are many favorite foods that are naturally high in magnesium. The daily value, which is used for the recommendations found on food labels set by the FDA, recommends to consume 420 milligrams of magnesium per day. To break it down the recommended magnesium intake more individually, adult men need about 400–420 milligrams per day and adult women need around 310–320 milligrams per day. According to the 2020-2025 USDA Dietary Guidelines, magnesium is a nutrient that is under-consumed, but it does not appear to be a public health concern. 1:25 Watch Now: Healthy Foods That May Help Your Sex Life 1 Acorn Squash Verywell / Alexandra Shytsman Acorn squash is best known for its high vitamin A, vitamin C and potassium content, but it's also a good source of minerals such as magnesium. In fact, 1 cup of acorn squash cubes has 46.2 milligrams of magnesium. 2 Almonds Verywell / Alexandra Shytsman Almonds are an excellent source of minerals including magnesium. A 1-ounce serving of 23 almonds has 77 milligrams of magnesium or 18.3% of your daily value. It's also an excellent source of niacin, vitamin E, and healthful monounsaturated fats. 3 Artichokes Verywell / Alexandra Shytsman Artichokes are low in calories and high in nutrition, including magnesium. One medium artichoke has 77 milligrams of magnesium, along with plenty of fiber, potassium, and several B-complex vitamins. 4 Avocados Verywell / Alexandra Shytsman Avocados are best known for being a rich source of monounsaturated fatty acids, similar to olive oil. But they're also a good source of several vitamins and minerals. One avocado has 58 milligrams magnesium, plus lots of potassium, several B-complex vitamins, vitamin K, and fiber. 5 Beets and Beet Greens Verywell / Alexandra Shytsman Don't throw away the tops when you buy fresh beets. The greens are rich in many vitamins and minerals, including vitamins A and C, iron, calcium, and magnesium. One cup of cooked beet greens has about 100 milligrams of magnesium. 6 Black Beans Verywell / Alexandra Shytsman Black beans are best known for their fiber content, but they're chock full of vitamins and minerals too. One cup of cooked black beans has 120 milligrams of magnesium, along with lots of iron, potassium, and several B-complex vitamins. 7 Brazil Nuts Verywell / Alexandra Shytsman Brazil nuts are rich in magnesium — one serving of six nuts has 107 milligrams. That same serving also has lots of monounsaturated fats and selenium, which works as an antioxidant to protect the cells in your body. 8 Brown Rice whitewish / Getty Images Brown rice is a good source of several B-complex vitamins and minerals, including 86 milligrams of magnesium per cup of cooked medium-grain rice. It's also contains fiber, zinc, and potassium. 9 Cashews Verywell / Alexandra Shytsman Cashews are another nut that's rich in magnesium. One ounce of raw cashews has 83 milligrams of magnesium, plus they contain iron, potassium, zinc, vitamin K and several B-complex vitamins. 10 Edamame Verywell / Alexandra Shytsman Edamame is young soybeans that are prepared and served in the pod. They're an excellent source of magnesium and other nutrients. One cup of cooked edamame has 99 milligrams of magnesium, along with lots of iron, potassium, and fiber. 11 Lima Beans Verywell / Alexandra Shytsman Lima beans are a delicious source of magnesium and other nutrients. One cup of cooked lima beans has 81 milligrams of magnesium. It also has lots of iron, potassium, fiber, most B-complex vitamins, and protein. 12 Peas lacaosa / Getty Images Peas aren't included on many healthy foods lists, which is a shame because they're quite good for you. One cup of cooked peas has 62 milligrams of magnesium, along with plenty of iron, potassium, zinc, B-complex vitamins and vitamin A. 13 Potatoes Verywell / Alexandra Shytsman One large baked potato with the skin intact (about 4 inches in diameter) has 84 milligrams of magnesium. It also has lots of potassium and is a good source of vitamin C, most B-complex vitamins, and iron. 14 Pumpkin Seeds Verywell / Alexandra Shytsman Pumpkin seeds make a healthy and delicious snack. One ounce of roasted pumpkin seeds has 156 milligrams of magnesium, along with several B-complex vitamins, potassium, iron, and omega-3 fatty acids. 15 Quinoa Verywell / Alexandra Shytsman Quinoa is just an excellent nutrient-rich whole grain. One cup of cooked quinoa has 118 milligrams of magnesium, along with plenty of protein, potassium, fiber, B-complex vitamins, and healthy polyunsaturated fats. 16 Spinach Smneedham / Getty Images Spinach is chock-full of all kinds of minerals, including magnesium. One cup of raw spinach has 24 milligrams of magnesium—which isn't bad—but cooked spinach has 157 milligrams of magnesium. Cooked spinach also contains calcium, potassium, zinc, iron, and lots of vitamins A and K. 17 Swiss Chard Verywell / Alexandra Shytsman Swiss chard is rich in most dietary minerals. One cup of cooked Swiss chard has 150 milligrams of magnesium, as well as calcium, iron, and potassium. Chard is also a good source of fiber and vitamin C and an excellent source of vitamins A and K. 21 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. National Institutes of Health Office of Dietary Supplements. Magnesium Fact Sheet for Professionals. Zheltova AA, Kharitonova MV, Iezhitsa IN, Spasov AA. Magnesium deficiency and oxidative stress: an update. BioMedicine. 2016;6(4):20. doi:10.7603/s40681-016-0020-6 Djokic G, Vojvodic P, Korcok D, et al. The effects of magnesium – melatonin - vit B complex supplementation in treatment of insomnia. Open Access Macedonian Journal of Medical Sciences, 2019;7(18): 3101–3105. doi:10.3889/oamjms.2019.771 U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2020 – 2025 Dietary Guidelines for Americans. Squash, winter, acorn, raw. USDA FoodData Central. Nuts, almonds. USDA FoodData Central. Artichokes, (globe or french), raw. USDA FoodData Central. Avocados, raw, all commercial varieties. USDA FoodData Central. Beet greens, cooked, boiled, drained, without salt. USDA FoodData Central. Beans, black, mature seeds, cooked, boiled, without salt. USDA FoodData Central. Nuts, brazilnuts, dried, unblanched. USDA FoodData. Rice, brown, medium-grain, cooked. USDA FoodData Central. Nuts, cashew nuts, raw. USDA FoodData Central. Edamame, frozen, prepared. USDA FoodData Central. Peas, green, cooked, boiled, drained, without salt. USDA FoodData Central. Potatoes, baked, flesh and skin, with salt. USDA FoodData Central. Seeds, pumpkin and squash seed kernels, roasted, without salt. USDA FoodData Central. Quinoa, cooked. USDA FoodData Central. Spinach, raw. USDA FoodData Central. Spinach, cooked, boiled, drained, without salt. USDA FoodData Central. Chard, swiss, cooked, boiled, drained, without salt. USDA FoodData Central. Additional Reading National Institutes of Health, Office of Dietary Supplements, Magnesium Fact Sheet for Health Professionals. United States Department of Agriculture Agricultural Research Service, National Nutrient Database for Standard Reference Release 28. By Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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