Foods High In Magnesium


Foods High In Magnesium

Magnesium is one important mineral required by the body. For what? For normal muscle and nerve function, for a healthy immune system, for maintaining heart rhythm, and for making strong bones.

Can this mineral fulfill so many tasks?

Well, Magnesium can do much more than you thought.

Let’s find out.

How much magnesium do you need?

This table will tell you the quantity of magnesium you need to take on a daily basis. It is time you follow it in your daily routine.

Heard about the recommended dietary allowance (RDA)? It includes the magnesium you get on two levels – from the food you eat and the magnesium supplements you take.

CategoryRecommended Dietary Allowance (RDA)
1-3 years80 mg/day
4-8 years130 mg/day
9-13 years240 mg/day
14-18 years360 mg/day
19-30 years310 mg/day
31 years and over320 mg/day
PregnantUnder 19 years: 400 mg/day
19 to 30 years: 350 mg/day
31 years and up: 360 mg/day
BreastfeedingUnder 19 years: 360 mg/day
19 to 30 years: 310 mg/day
31 years and up: 320 mg/day
14-18 years410 mg/day
19-30 years400 mg/day
31 years and Up420 mg/day

Supposing your diet gives you plenty of magnesium (from food items itself), you need not take magnesium supplements.

Remember, excessive intake of magnesium supplements can prove to be toxic, so it is not advisable. Not at all. In fact, the highest dose of magnesium supplements you should take is:

  • 65 mg/day for children aged 1-3 yrs.
  • 110 mg/day for children aged 4-8 yrs.
  • 350 mg/day for adults and children aged 9 yrs. and up

How to Increase Your Magnesium Intake

To get your levels of magnesium:

  • Eat magnesium-rich foods
  • Take oral magnesium supplements twice a day

How to Increase Your Magnesium Intake

  • Combine foods rich in magnesium and magnesium supplements with “topical” form (e.g. rubbing magnesium oil into your skin) as it restores magnesium levels faster.
  • For better utilization and absorption of magnesium, you need to get the maximum of these nutrients in your diet – Vitamin D3, Vitamin B1 (thiamine), Vitamin B6, Vitamin E and Selenium.
  • There are good homeopathic Magnesium formulas too. One such homeopathic remedy is Mag Phos which allows Magnesium to be quickly absorbed into the cells again.

Foods High In Magnesium

FoodServing SizeMgm (per serving)DV %Cals
Sweet corn1 ear3353200
Pumpkin Seeds0.25 cup190.9248180.30
Spinach1 cup156.603941.4
Raw Spinach1 cup (cooked)1573941
Chard1 cup150.503835
Sesame seeds0.25 cup126.3632206.3
Black Beans1 cup120.4030227
Cashews0.25 cup116.8029221.2
Sunflower seeds0.25 cup113.7528204.4
Dark Chocolate1 square9524218
Brown Rice1 cup83.8521216.40
Almonds0.25 cup8020Not known
Oatmeal0.25 cup69.0317151.7
Tofu4 oz65.7716164.4
Flaxseed2 TBS54.881415.74.8
Peas1 cup53.7213115.7
Yogurt or Kefir8 ounces5013Not known
Figs1/2 cup5013Not known
Avocado1 cup4411322
Dates1 cup (chopped)4311282
Banana1 medium328Not known
Broccoli1 cup32.76854.6
Legumes1 cup47.9Not knownNot known

Foods High In Magnesium

Some more details for you to munch on w.r.t the importance and value of Magnesium in food:


Cooked spinach is highly healthy and a low-calorie super food which provides 157 milligrams of magnesium per cup.


Swiss chard packs an impressive amount of magnesium, apart from potassium, calcium, copper, and other vitamins and minerals.

Pumpkin seeds

A powerhouse of nutrition, it is wrapped up in a very small package. The seeds of pumpkin are exceptionally high in magnesium, one of the seven essential macro-minerals.

Yogurt or Kefir

Rich in calcium and magnesium, Kefir certainly helps in improving bone health.


Include your favorite nuts – almonds – in your daily diet (or for gifting) and see how your health gets bonus points via the magnesium content in it.


Dried figs are good-to-go when it comes to fulfilling your magnesium, manganese, and calcium needs. When you snack on figs, you get a low-calorie way to increase your intake of these essential nutrients.

Dark Chocolate

A 1.45-ounce chocolate bar gets you 13 milligrams of magnesium. Dark Chocolate is not just good for your heart, brain, and blood sugar; it is full of antioxidants, vitamins, and minerals, including magnesium.


Go bananas. It is not only a good energy-boosting snack, it gives you 32 milligrams of magnesium, along with potassium, Vitamin C, fiber, and more.

Sesame seeds

These seeds may be tiny, but they are packed with stress-relieving minerals, magnesium and calcium.

Sunflower seeds

Did you know, ½ cup of sunflower seeds gets you 21% of the recommended daily amount of magnesium?


Another way it is to get both magnesium and potassium. Keep munching cashew nuts to get the most of magnesium.


Nothing can stop you from eating this vegetarian soy protein “Tofu” considering it is a good source of magnesium, copper, zinc and vitamin B1.


Just 1 tbsp flaxseed provides you 10% of the recommended amount of magnesium per day.


Oatmeal not only reduces cholesterol and high BP, it is high in fiber, and antioxidants. A 3/4-cup oatmeal serving gets s you 47mgm of magnesium.


It is a good source of magnesium which can be utilized in different ways. Serve broccoli in raw or cooked form.


Sweet corn

Just a cup of sweet yellow corn gives you over half the daily recommended amount of magnesium.


Green Peas? It is one of the world’s healthiest foods and a very good source of magnesium as well. The next time, you eat a peas pulao feel happy of the magnesium your body could be getting.

Raw Spinach

When you eat the cooked leaves of raw spinach, your body cannot thank you less on the amount of magnesium it is getting.

Brown Rice

It is a good source of minerals like magnesium, selenium, phosphorus, copper, etc.


Munch on figs (in your pastime or take it along in your picnic basket) and your health will be more than happy on getting the much-needed magnesium.

Dark Chocolate

Considered as a “cheat” food by chocolate-lovers, dark chocolate will not disappoint you when it comes to giving you the benefits of magnesium.


The legume family (including lentils, beans, chickpeas, peas and soybeans) are very rich in many different nutrients, including magnesium.


Not only are dates sweet and tasty, they are nutritious as well. Just a 100-gm serving of dates adds up to 11% of the average person’s daily magnesium needs.

Benefits Of Eating Dates For Skin


I hope you have got a fair idea of the untold powers of Magnesium when taken in diet form. When are you including it in your food (if you haven’t already)?

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