Top 10 Foods Rich In Magnesium 

Top 10 Foods Rich In Magnesium 
Top 10 Foods Rich In Magnesium 
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Our body is crafted with an amalgamation of several nutrients responsible for our body’s overall development. We, in common, always talk about the need for iron, calcium, protein, etc., for the augmented growth of body blocks. But magnesium is one of those essential elements that almost everyone overlooks. It may be because magnesium is not a spotlight holder.

Magnesium is responsible for playing a significant role in more than 300 biochemical reactions that take place in our bodies. Magnesium strengthens bones, enhances nerve function, and alleviates a healthy immune system and muscles. After knowing the positive implications of magnesium, the point comes from where to get it. For that, here is the blog post telling you about the foods that are rich in magnesium content. So, let’s unveil what these foods are! Here, we are talking about Top 10 Foods Rich In Magnesium.

Here is an index of the top 10 foods rich in magnesium: 


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Have you heard of avocado toast? Well, they are one of the most famous recipes made of avocados. Unwrapping the number of benefits, brimming avocados are known to have positive

implications for our health with their richness in magnesium. They are not only renowned for their creamy texture, but they are an oasis of healthy well-being as well. 

Magnesium Content: 58 mg of magnesium in a medium-sized avocado 

Recommended Intake: It can also be enjoyed as a salad or on toast. 

Dark Chocolate 

Dark Chocolate
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Chocolate is an all-time favorite for everyone. It is the best way to alternate bad moods with good ones. Apart from being a cult favorite, chocolate is enriched with magnesium. It is an option to be enjoyed jubilantly while taking beneficial steps towards our health. 

Magnesium Content: There are 64 mg of magnesium in 1 ounce of dark chocolate.

Recommended Intake: It can be taken in any form you want.


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We all have acknowledged salmon for its packaging containing omega-3 fatty acids, right? However, salmon is not only encased in omega-3 fatty acids; it is also a good source of magnesium. So, whether you want to enjoy its taste in baked form or grilled texture, salmon is going to be spotlighted on your dining table as a nutritional meal. 

Magnesium Content: 26 mg of magnesium in a cooked salmon of 3 ounces.

Recommended Intake: This can be taken a few times or twice a week. 


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Known for defeating anemia and enhancing the iron content in our bodies, this leafy vegetable is an evergreen recommendation for a healthy lifestyle. Whether you enjoy them as a salad, in cooked cuisine, or just as a smoothie, they are one of the finest sources of magnesium. They are also renowned as powerhouses of magnesium. So, when will you introduce the electric magnesium bowl into your daily eating routine, and in what form? 

Magnesium Content: 157 mg of magnesium is in 1 cup of spinach.

Recommended Intake: 300–420 mg per day for an adult human being 


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Our mothers have always given us soaked almonds for activated minds, increased concentration, and memory because they benefit the brain. But they are not only meant for that; they are encased in the richness of magnesium. In addition to supporting our concentration and memory departments, they also play a vital role in regulating the muscles, maintaining blood sugar levels and blood pressure, and many other things. 

Magnesium Content: There are 80 mg of magnesium in about 23 almonds.

Recommended Intake: Handful of almonds daily 


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Roasted cashews are an all-time mouth-drenching evening or leisure snack, aren’t they? Their creamy texture and delicious zesty touch for taste buds are just a fantastic feast. But they aren’t only an outlandish snack but also packed with the goodness of magnesium. Their addition to our daily eating habits offers a zesty turn for our taste buds and indulges us in taking a healthy step toward our well-being. The wonderful thing about having cashews is that you can make healthy cheese for your snacks. So, what are you waiting for if you do not know the cashew cheese recipe? Just ask Google now! 

Magnesium Content: 74 mg of magnesium in about 23 cashews (1 ounce).

Recommended Intake: Have them in a handful quantity as a snack or just as it is. 

Black beans

Black beans
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If you are a vegetarian foodie, then, without a speck of doubt, black beans are one of the finest sources of protein coming from plants. Besides this, black beans are also encased in the richness of an essential nutrient for our overall well-being: magnesium. So, whether you take them as a sprouty salad or in a cooked form, they will benefit you from all sides. 

Magnesium Content: 120 mg of magnesium in 1 cup of black beans 

Recommended Intake: This can be taken in soup, salad, or stew. 

Pumpkin Seeds

Pumpkin Seeds
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It would not be wrong to say that pumpkin seeds are a big boom in small packets. We usually throw them out, thinking they are of no use. But they are an oasis of ethereal capabilities. They are not hemoglobin-enhancing foods; instead, they are also magnesium-boosting foods. Pumpkin seeds are draped in several benefits that are musts for our bodies. 

Magnesium Content: 150 mg of magnesium in 1 ounce of pumpkin seeds.

Recommended Intake: They can also be consumed in several quantities or less. 


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We usually think that a grain bowl of quinoa is a powerhouse of protein, but besides being draped in protein, it is also one of the best sources of magnesium. So, having a bowl of quinoa daily for breakfast will tender you with the goodness of both magnesium and protein, making you fit and fine. 

Magnesium Content: 118 mg of magnesium in 1 cup of cooked quinoa. 

Recommended Intake: It can be complemented with either rice or pasta.


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Ever heard about Edamame? Well, they are nothing but young soybeans encased in magnesium. Apart from being a healthy ingredient in meals, they are known to have a mouth-watering taste. So, edamame is the best way to give your taste buds a little feast, with the preeminence of positive impacts on our health. 

Magnesium Content: 99 mg of magnesium in 1 cup. 

Recommended Intake: It can be taken as a salad or as a cooked dish. 


What are the foods that are rich in magnesium? 

Foods that contain a high amount of magnesium encompass all varieties, such as nuts, legumes, vegetables, fruits, etc. Some foods high in magnesium are avocados, dark chocolate, salmon, spinach, almonds, black beans, pumpkin seeds, edamame, and many more. 

Why is magnesium essential for our body?

Magnesium is one of the essential nutrients for the human body to stay well. It is responsible for maintaining blood sugar levels and blood pressure, strengthening our bones, and helping to make protein and DNA. It also helps regulate muscle and nerve function. 

What is the recommended magnesium intake for adult women and men, respectively? 

The required magnesium intake for adult women is 310–320 mg daily, and for men, it is 400–420 mg daily. 

What are the diseases caused by the deficiency of magnesium? 

A deficiency of magnesium gives birth to so many diseases like hypocalcemia, hypokalemia, and cardiac and neurological manifestations. Magnesium deficiency also leads to chronic diseases like diabetes, hypertension, osteoporosis, etc. 


This post will provide you with the foods containing magnesium to fulfill the required magnesium intake in your daily routine and ensure healthy growth and lifestyle. Whether you are a green salad geek, fond of dark chocolate, or prefer taking nuts more than anything else, these foods would be an ethereal potency opener. To lead a happy and healthy life, we must set our eating habits right first because food is the actual source of energy that makes us work all day long toward our goals. So, embrace healthy eating and live a more nutritious way today!

athulya V

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