Healthy Foods That Are High in Magnesium

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 mg 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. But according to the 2015–2020 dietary guidelines for Americans, magnesium is a nutrient that is under-consumed, but it does not appear to be a public health concern.

1

Acorn Squash

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, one cup of acorn squash cubes has 46.2 milligrams of magnesium.

2

Almonds

Almonds

Verywell / Alexandra Shytsman

Almonds are an excellent source of minerals including magnesium. A one-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

Artichoke

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

Avocado

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

Beets

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

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

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 lots of selenium that works as an antioxidant to protect the cells in your body.

8

Brown Rice

Brown rice is high in magnesium.
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

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

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

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

Peas are high in magnesium.
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

Potatoes

Verywell / Alexandra Shytsman

One large baked potato with the skin intact (about four 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

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

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

Spinach is high in magnesium.
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

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.​

Was this page helpful?
Article 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.
  1. Magnesium Fact Sheet for Professionals. National Institutes of Health Office of Dietary Supplements. Updated September 25, 2020

  2. Zheltova, A. A., Kharitonova, M. V., Iezhitsa, I. N., & Spasov, A. A. Magnesium deficiency and oxidative stress: an update. BioMedicine, 6(4) 2016. doi:10.7603/s40681-016-0020-6

  3. Djokic, G., Vojvodic, P., Korcok, D., Agic, A., Rankovic, A., Djordjevic, V., … Lotti, T. (2019). The effects of magnesium – melatonin - vit B complex supplementation in treatment of insomnia. Open Access Macedonian Journal of Medical Sciences, 7(18), 3101–3105. doi:10.3889/oamjms.2019.771

  4. Nutrients of Public Health Concern. Dietary Guidelines for Americans.

  5. Squash, winter, acorn, raw. USDA FoodData Central Updated 4/1/2019

  6. Nuts, almonds. USDA FoodData Central Updated 4/1/2019

  7. Artichokes, (globe or french), raw. USDA FoodData Central. Updated 4/1/2019

  8. Avocados, raw, all commercial varieties. USDA FoodData Central. Updated 4/1/2019

  9. Beet greens, cooked, boiled, drained, without salt. USDA FoodData Central. Updated 4/1/2019

  10. Beans, black, mature seeds, cooked, boiled, without salt. USDA FoodData Central. Updated 4/1/2019

  11. Nuts, brazilnuts, dried, unblanched. USDA FoodData. Updated 4/1/2019

  12. Rice, brown, medium-grain, cooked. USDA FoodData Central. Updated 4/1/2019

  13. Nuts, cashew nuts, raw. USDA FoodData Central. Updated 4/1/2019

  14. Edamame, frozen, prepared. USDA FoodData Central. Updated 4/1/2019

  15. Peas, green, cooked, boiled, drained, without salt. USDA FoodData Central. Updated 4/1/2019

  16. Potatoes, baked, flesh and skin, with salt. USDA FoodData Central. Updated 4/1/2019

  17. Seeds, pumpkin and squash seed kernels, roasted, without salt. USDA FoodData Central. Updated 4/1/2019

  18. Quinoa, cooked. USDA FoodData Central Updated 4/1/2019

  19. Spinach, raw. USDA FoodData Central. Updated 4/1/2019

  20. Spinach, cooked, boiled, drained, without salt. USDA FoodData Central. Updated 4/1/2019

  21. Chard, swiss, cooked, boiled, drained, without salt. USDA FoodData Central. Updated 4/1/2019

Additional Reading