Top 20 Magnesium-Rich Foods

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Magnesium is a mineral element that is critical to life. It plays a role in over 300 of the body’s biochemical processes in the body; including growth of normal muscle, optimal bone formation and the proper functioning of nerves. What most people don’t know is that it’s actually easy to get on a daily basis, if you only know what foods to eat.
According to the U.S. Food and Drug Administration, foods that give 20% or more of a nutrient are rich sources of that nutrient.

SEEDS AND NUTS

Seeds are among the best sources of magnesium…

Pumpkin seeds: Pumpkin seeds can give you 185mg of magnesium in just 1/4 cup serving, which is almost 50% of the recommended daily allowance of this mineral. Besides being perfect snacks for Halloween parties or any regular day, pumpkin seeds are thought to provide other health benefits for the following: Diabetes, Antimicrobial benefits, Cancer-Related Benefits, etc.
Serving size: 1 cup, 738mg of magnesium (185% DV), 186 calories

Sesame seeds: Most often seen on burger buns and in salads, these give a little bit of crunch to the entire snack. But besides this fact, sesame seeds are actually known to be a good source of Magnesium. They contain 388mg of magnesium per 100g serving or 97% of the daily value. So the next time you come across these little guys, remember, don’t underestimate their health value. Tip: Roasting sesame seeds decreases its calorie level.
Serving size: 100g, 388mg of magnesium (97% DV), 592 calories

Brazil Nuts: Brazil nuts are not only the largest of all nuts but they are also a good source of magnesium and vitamin-E. They contain 19mg of magnesium or 5% daily value in just one kernel. These nuts are also considered famous ingredients for gluten free recipes because of their zero gluten content. Gluten-free formulas are required by people who are allergic to wheat.
Serving size: 100g, 376mg of magnesium (94% DV), 656 calories

Almonds: Almonds are not only delicious snacks but they’re considered to be one of the most nutritious of all nuts. They have also been found by scientists to be beneficial in cancer prevention, lower cholesterol and reduction of heart attack risk. Because of salmonella outbreaks in the past, the USDA requires that almonds be steam pasteurized (since 2007), or fumigated with propylene oxide (not permitted if the almonds are to have organic certification).
Serving size: 1 ounce, 80mg of magnesium (20% DV), 169 calories

LEGUMES AND BEANS

Dry Roasted Soybeans: Soybeans are called the “meat of the field” due to their high level of protein. It is also proven that consuming soybeans in contrast to meat and dairy provide higher amounts of calcium, iron and magnesium. Even just a half cup serving can already give you 49% of the needed magnesium in a day. It has the highest amount of magnesium in its category.
Serving size: 1/2 cup, 196mg of magnesium (49% DV), 405 calories

Black Beans: These little tiny beans have long been a main spice ingredient in so many recipes, may it be Asian, Western or Indian. Research studies have actually shown that they give special support to the body’s digestive tract, specifically the colon. It also contains one of the highest content of magnesium in the legumes and beans department. In improving overall black bean healthbenefits, it is advisable to soak it in water.
Serving size: 1 cup, 120mg of magnesium (30% DV), 227 calories

WHOLE GRAINS

Wheat Bran: Crude Wheat Bran is useful in providing proper digestion and ending the pains of constipation due to its high level of dietary fiber. It is commonly found in certain cereals and is known to be high in protein, vitamin B6 and magnesium. One cup of wheat bran provides 354mg of magnesium or 89% of the recommended value per day.
Serving size: 100g, 611 mg of magnesium (153% DV), 216 calories

Yellow Corn: This famous crop has been a tasty and delicious snack for many people all around the world. It can be grilled, steamed, salted and popped (in the case of popcorns). To make it more appetizing, brush it with unsalted butter to savor that sweet and salty mixture in your mouth. A cup ofyellow corn is enough to provide half the daily recommended value of magnesium.
Serving size: 1 cup, 211mg of magnesium (53% DV), 200 calories

VEGETABLES AND FRUITS

Spinach: Recent research studies have proven that spinach leaves that look fully alive and vital contain higher concentrations of Vitamin C than pale spinach leaves. You can try cooking frozen spinach for a more appetizing and healthy meal. It has been confirmed that cooking it before consuming allows your body to absorb more nutrients. On top of that, a cup serving only contains about 50 calories which is great news for those who are trying to watch their weight.
Serving size: 1/2 cup, 78 mg of magnesium (20% DV), 32 calories

Brown Rice: Other than being tasty, brown rice is actually healthier than white rice. It’s lighter in the stomach and thus gives easier digestion. It’s also considered to be one of the perfect baby foods since due to the dense natural nutrition and fiber it provides.
Serving size: 100g, 43mg of magnesium (11% DV), 111 calories

Banana: Bananas give twice as much carbohydrates than apples, five times more Iron and Vitamin A and thrice more phosphorus. The sumptuous taste and the refreshing feeling it gives double up the benefits that makes banana the daily fruit. No wonder monkeys just can’t get enough of them.
Serving size: Medium sized banana (118g), 32mg of magnesium (8% DV), 105 calories

Avocados: Avocados are a good source of brain power, so if ever you need time to recharge all that neurons, grab an avocado, make a fresh smoothie and drink up! This fruit is actually rich in Vitamin B6 and Magnesium. This is actually a good combination. Vitamin B6 makes it possible for the body to absorb as much magnesium as possible. Above all, avocados are known to taste best with milk, providing you with an instant salad or shake.
Serving Size: 1 avocado, 58mg of magnesium (15% DV), 322 calories

Blackberries and Raspberries:

A cup of blackberries or raspberries can give you an approximate amount of 29g of magnesium. These yummy fruits have long been used in the dessert industry to be one of its main ingredients. From cakes, yogurts, ice creams and smoothies, berries can be considered to be one of the top favorites. Adding up the health benefits surely ignited my craving.
Serving size: 1 cup, 29mg of magnesium, (6% DV), 70 calories

SEAFOODS

Salmon: Besides from the known fact that it’s rich in omega-3, salmon has dominated the world of cuisine for quite some time now. It has been used in so many different recipes and did you know that you can actually eat it raw? If you’re into Japanese food, you could try out what they call a Salmon Sashimi. You just dip raw slices of salmon into a specially made sauce and enjoy a minty goodness going through your throat. I haven’t even mentioned the health benefits yet. Salmon is also one of the rich sources of magnesium. A half fillet can give you an additional 13% of your daily needed value.
Serving size: 1/2 fillet 178g, 53mg of magnesium (13% DV), 367 calories

Halibut: If there’s one thing that fish lovers crave for all the time, it’s Halibut. The firm white meat that gives you just the right amount of sweetness is impeccably famous to pescetarians. The meat of halibut is also known to be good for the heart, skin and bones. Eating a half fillet already gives you 43% of the recommended daily value. To complete your meal and add up major magnesium points, pair your main dish with brown rice.
Serving size: 1/2 fillet 159g, 170mg of magnesium (43% DV), 223 calories

OTHER SOURCES OF MAGNESIUM

Cocoa Powder (Dark Chocolate): Remember, it should be dark chocolate. Pure cacao is even better. The cacao has nutritional benefits, the sugar – not so much. Cacao has been verified to contain healthy fats, control blood pressure levels, prevent cardiovascular diseases, give higher resistance to UV rays and a lot more. Compared to a regular chocolate bar which has 235 calories per 100g, dark chocolate only contains 145 calories.
Serving size: 100g, 327mg of magnesium (82%DV), 145 calories

HERBS

Several herbs are high in magnesium – however due to the fact that only a small amount of these herbs are typically used, they are not really considered as a major source.

Chives: Chives are known for containing flavonoid anti-oxidants, plant fibers, minerals and vitamins that have made a lot of contributions to overall human health. These onion-flavored herbs have long been used in several cuisines all around the world. It is considered to be one of the herbs that contain high magnesium levels. Even just ¼ cup serving can already provide you with 2% of the daily needed magnesium.
Serving size: 10g, 64mg of magnesium (16% DV)

Spearmint: This shrub has mostly been known for its aroma and cooling menthol effect that has been known in the culinary and medical field for quite some time now. The herb parts are also high in potassium, calcium, manganese and magnesium. Spearmint also contains low calories and has zero cholesterol. Drinking spearmint tea has been proven to be safe for pregnant women to consume, while it also reduces unwanted hairs because of the anti-androgenic effects.
Serving size: 10g, 60mg of magnesium (15% DV)

Sage: Long known to be the guardian of all herbs since ancient Roman times, sage has provided a long list of medicinal and health benefits. Containing high levels of vitamins and minerals, magnesium to be one of them, sage has also been introduced as one of the garnish ingredients in a lot of food recipes. Their leaves are harvested just before flowering for culinary purposes.
Serving size: 10g, 42.8mg of magnesium, (10.7% DV)

Dried Coriander: Coriander has been traditionally called as the “anti-diabetic” plant. Studies have been made in the United States relating to the cholesterol-lowering benefits of coriander. It’s also a widely used plant in the culinary department since both its leaves and seeds have been used as seasoning ingredients. Consumption of dried coriander provides additional magnesium and other nutrient benefits to several delicious meals.
Serving size: 1 tablespoon, 14mg of magnesium (3% DV)