The body requires essential minerals that are important for the immune system and helps in maintaining the rhythm of the heart, along with the nerve and muscle functions. Magnesium is excellent for taking care of all of these things. Over 300 biochemical reactions in the body require the involvement of magnesium. If a body is deficient in magnesium, an individual can experience cardiovascular diseases, muscle spasms, diabetes, anxiety disorders, osteoporosis, high blood pressure and also cerebral infarction. Alternatively, excess consumption of magnesium can also be harmful for the body. Here are the healthiest magnesium rich foods to consume moderately. 

List of Magnesium Rich Foods

With the wide variety of foods that effectively fulfill the body’s magnesium requirements, an individual may not feel the need to take supplements. But if an individual does not have sufficient time for getting a healthy dose of magnesium from food, it is recommended that they take magnesium supplements. Below is the list of magnesium rich foods that you can choose from:

Seeds and Nuts

Seeds and nuts like pumpkin seeds are extremely rich in magnesium and make up almost 100 percent of the body’s magnesium requirement. Other seeds and nuts that have high contents of magnesium are sunflower, Brazil nuts, pine nuts, cashews, almonds, pecans and flaxseed.

100g pumpkin seeds for example, has 534mg (134% DV) magnesium.



Avocados are full of nutrients; multivitamins, chemical compounds that prevent diseases and other minerals that help boost the body’s immune system and fulfill its magnesium requirements. Even a slice of avocado can fulfill fifteen percent of a person’s magnesium requirement.

100g avocado has 29mg (7% DV) magnesium.



Bananas are more famous for their potassium content but they are also extremely rich in magnesium and fulfill the body’s magnesium requirement by contributing 32 milligrams of magnesium. It is also a good source of fiber and vitamin C.

100g banana has 27mg (7% DV) magnesium.


Dark Chocolate

Apart from being a favored dessert, dark chocolate is also rich in magnesium that is essential for the body. All an individual needs is to consume one block of dark chocolate and it provides around twenty-four percent of the body’s magnesium requirements. It also contains antioxidants that help bolster the blood flow, overall heart function and aid in lowering the body’s blood pressure.

100g dark chocolate has 327mg (82% DV) magnesium.



Nutrient-rich legumes, such as soybeans, which are rich in vitamins, fiber, minerals and other amino acids provide more than half of the body’s magnesium requirement. Black beans, white beans, kidney beans, lentils, black-eyed peas and chickpeas are a great source of magnesium.

100g soybeans, has 86mg (22% DV) magnesium.


Low-Fat Yogurt

Low-fat yogurt has both calcium and magnesium that is a strong and healthy duo. It is important for the body to have enough magnesium, as it helps the body absorb proper amounts of calcium. Apart from low-fat yogurt, almost all products made from milk have around 19 milligrams of magnesium in it.

100g plain yogurt has 19mg (5% DV) magnesium.


Dark Leafy Greens

Dark leafy greens or vegetables are super foods that are rich in minerals and vitamins, along with hosting a number of other benefits for the body’s health. Vegetables such as kale, Swiss chard, spinach and collard greens help the body save magnesium and that too in exchange for minimum calories.

100g raw spinach for example, has 79mg (20% DV) magnesium.



Along with its great taste, vitamin D and fatty acids of omega 3, fish is also a great source of magnesium. Fish such as wild salmon, tine, halibut and mackerel are rich in magnesium.

100g mackerel for example, has 97mg (24% DV) magnesium.


Other Magnesium Rich Foods

Other sources of magnesium are:

a) Whole grains

b) Cooked millet

c) Vegetarian baked beans

d) Roasted cashews

e) Spinach spaghetti

f) Chinese long beans

g) Wheat germ

h) Sunflower seeds

i)  Cooked brown rice, which has 44mg (11% DV) magnesium per 100g.

Video that shows you other foods rich in Magnesium as well as how much magnesium each food contains, like Quinoa:

Healthy Magnesium Rich Recipes

1. Heavy Bean Soup

All you need is almonds, yogurt, along with dried fruit and it provides you with fiber. You can also add raisins, dates or dried figs for more taste.

2. Quick Spinach Sauté

Add tomatoes and mushrooms to this delicious spinach dish and you will have a tasty delicacy.

3. Brown Rice and Black beans

This can be consumed as either a side dish or a full meal and is a perfect source of magnesium.


Please Log In or add your name and email to post the comment.