13 High-Magnesium Foods to Help You Feel Stronger and Healthier

Magnesium helps your body with important processes like nerve function, blood pressure regulation, and DNA synthesis. Unfortunately, many people don’t get enough of this essential mineral. Studies show that 45% of U.S. adults are deficient in magnesium.

Luckily, you can boost your intake naturally by eating magnesium-rich foods—including vegetables, grains, cocoa, beans, and more.

157 milligrams (mg) per cooked cup, or 37% of the Daily Value (DV)

Leafy greens like spinach are a good source of magnesium. They’re also rich in fiber, vitamins, minerals, and other nutrients.

150 mg per cooked cup, or 36% DV

Swiss chard is a leafy green closely related to spinach. Not only is it one of the most magnesium-rich vegetables, but it’s also packed with nutrients like potassium, vitamin K, vitamin A, and calcium.

58.3 mg each, or 14% DV

Avocados are one of the best fruit-based sources of magnesium. They boast several health benefits, including helping with weight loss, heart health, and cognition.

154 mg per ounce (oz), or 37% DV 

Seeds like pumpkin seeds are among the healthiest foods you can eat. They’re a great source of fiber and healthy fats. They’re also rich in minerals like zinc, which is essential for your immune health.

210 mg per 3 tablespoons, or 50% DV 

Hemp seeds are loaded with protein, healthy fats, and zinc, making them a nutritious way to increase your magnesium intake. Studies show that incorporating hemp seeds into your diet may reduce heart disease risk factors like LDL cholesterol.

126 mg per cooked cup, or 30% DV

In addition to providing magnesium, beans and lentils like lima beans are a great source of fiber and the B vitamin folate. Folate is especially important during pregnancy because of its role in fetal growth and development.

120 mg per cooked cup, or 29% DV 

Black beans are a good source of plant-based protein and fiber. Just one cup provides 256 mg of folate, or 42% of the recommended intake during pregnancy.

160 mg per cooked cup, or 38% DV 

Amaranth is a nutrient-dense plant whose seeds are often used to make grain.

Eating grains may lower your risk of heart disease because they’re rich in heart-healthy nutrients like magnesium and fiber. Whole grains are especially beneficial because they contain all three parts of the grain kernel—the germ, endosperm, and bran—which house essential nutrients like fiber and minerals.

107 mg per 1 oz, or 25% DV

Nuts like Brazil nuts are high in magnesium.They’re also rich in antioxidants like selenium, which may boost your immune system and fight inflammation.

99.2 mg per cooked cup, or 24% DV 

Soy products are an excellent plant protein source and boast an array of vitamins and minerals, including magnesium.

Edamame (immature soybeans) is one of the healthiest soy products you can eat. These bright green beans are packed with essential nutrients like protein, calcium, iron, folate, and potassium.

68 mg per 2 tablespoons, or 16% DV

You may not consider chocolate products “healthy,” but cocoa products are rich in essential nutrients.

Cocoa powder and cacao nibs (small, crunchy pieces of dried cacao beans) are good sources of magnesium, iron, and manganese.

150 mg per can, or 36% DV

Fish and shellfish, such as oysters, contain a surprising amount of magnesium. Oysters are also high in protein, omega-3 fatty acids, and other vitamins and minerals.

134 mg per can, or 32% DV

Mackerel is a kind of fatty fish, which are excellent sources of omega-3 fats.

Omega-3s help regulate inflammation in the body. They may also lower your risk of heart disease and cognitive decline.

These foods didn’t make the top 13, but they’re still great ways to boost your magnesium intake:

• Acorn squash: 88.2 mg per cooked cup, or 21% DV
• Artichokes: 70.6 mg per cooked cup, or 17% DV
• Chia seeds: 95 mg per 1 oz, or 23% DV
• White beans: 113 mg per cooked cup, or 27% DV 
• Lentils: 71.3 mg per cooked cup, or 17% DV
• Teff: 126 mg per cooked cup, or 30% DV 
• Quinoa: 118 mg per cooked cup, or 28% DV 
• Cashews: 82.8 mg per 1 oz, or 20% DV 
• Almonds: 76.5 mg per 1 oz, or 18% DV
• Tempeh: 81 mg per 100 grams, or 19% DV 
• Salmon: 71.4 mg per large filet, or 17% DV

Magnesium is essential for hundreds of processes in your body. It helps

• Regulate blood pressure and blood sugar
• Support muscle and nerve function
• Improve sleep quality and mood
• Maintain bone health
• Assist with DNA repair and protein synthesis

Low magnesium is linked to heart disease, type 2 diabetes, fatigue, and chronic inflammation.

Your daily magnesium needs vary depending on age, gender, and pregnancy status.

• Adult women: 310–320 mg/day
• Adult men: 400–420 mg/day
• Pregnant people: Up to 400 mg/day

These daily recommendations are likely sufficient to prevent magnesium deficiency. However, scientists argue they aren’t high enough to keep you healthy and protect against conditions like heart disease.

Most adults in the U.S. don’t get enough magnesium daily, which could harm overall health and increase disease risk. Fortunately, several foods are rich in magnesium, including vegetables, beans, seeds, nuts, and seafood.

Try adding a few of the foods on this list to your diet for a nutritious way to increase your magnesium intake.