15 Healthy Foods That Are High in Magnesium

Magnesium is essential for healthy bones and muscles. You can reap the benefits with foods high in magnesium, like almonds, pumpkin seeds and more.

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Healthy food selection
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Magnesium doesn’t get the attention of other nutrients like fiber or protein, but it is just as essential to our health. This mineral supports our energy production, bone health and muscle and nerve function. According to the Food and Nutrition Board at the Institute of Medicine of the National Academies, healthy adults can get all the magnesium they need from eating a diet full of foods high in magnesium. Men over age 30 should aim for 420 milligrams, and women over 30 need 320 milligrams.

Keep in mind that women who are pregnant or nursing have increased needs. Here’s what to eat when pregnant.

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Almonds in white porcelain bowl on wooden table


This healthy snack has over 80 milligrams of magnesium per serving. Because almonds are high in fiber and protein, a handful will keep you full until dinner. Enjoy them roasted with a touch of salt or slice them up to add to any of these delicious almond recipes.

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As Popeye could tell you, the magnesium in spinach is essential for healthy muscles. Just one serving of spinach contains 78 milligrams of magnesium and loads of other vitamins and minerals. Enjoy it fresh for a light lunch salad or add cooked spinach to your dinner. Sauteeing spinach can cook away many of the nutrients, so try steaming or boiling it instead.

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Stir Fried Tofu in a bowl with sesame and greens.
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Whether you’re a vegan or vegetarian looking for more protein or simply want to change things up, it’s time to try tofu. It contains 37 milligrams of magnesium per serving and plenty of fiber and protein. Try roasting it or whipping up your own Pad Thai. You can avoid bland tofu with these tips.

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dark chocolate over wooden background

Dark Chocolate

Eat more chocolate—it’s good for you! Dark chocolate is known for its antioxidants, but it’s also a great source of magnesium with 50 milligrams per serving. Add shaved dark chocolate to your morning yogurt parfait or enjoy a square after dinner. Look for a dark chocolate bar with less added sugar (like this one).

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Traditional latinamerican mexican sauce guacamole in clay bowl, cut half avocado and avocado sandwiches on dark background.
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Avocados are high in healthy fats for shiny hair and glowing skin, as well as magnesium. They contain 44 milligrams per serving and are also high in vitamin K and potassium. Mash up some homemade guacamole to serve with fresh veggies or try this light and refreshing guacamole tossed salad.

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Bananas may be known for their potassium, but they’re also a healthy source of magnesium with about 32 milligrams per serving. They are the perfect post-run snack to replace nutrients and relieve hunger. Need something a bit more decadent? This banana bread won’t disappoint.

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Assortment of beans and lentils in wooden spoon on wooden background. mung bean, groundnut, soybean, red kidney bean , black bean ,red bean and brown pinto beans


Beans of any variety are fiber and protein powerhouses, as well as a great source of magnesium. Kidney beans contain 74 milligrams per cup, and black beans pack 120 milligrams per cup! Try sprinkling your favorite types over a layered garden salad for a hearty lunch or light dinner.

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Garlic pumpkin seeds
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Pumpkin Seeds

A handful of pumpkin seeds may not look like much, but that little snack can pack up to 168 milligrams of magnesium. Try roasting them with salt or using them as a topping for your favorite salads or yogurt parfait. Just make sure you’re roasting them the right way.

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Cashew nuts in bowl on black background.
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Cashews are high in plant-based protein and have over 70 milligrams of magnesium per serving. Toss raw ones in your trail mix or cook with them for a tasty veggie cashew stir-fry.

And if you’ve never tried cashew butter, it’s time. Imagine a healthy and nutrient-packed frosting you can eat by the spoonful!

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Creamy peanut butter on wood table

Peanut Butter

If you’re the type of person who could eat peanut butter by the spoonful, read on. Peanut butter is a quick and easy way to get your healthy fats and magnesium. It contains about 49 milligrams per serving and is the perfect spread for whole wheat toast or fresh celery. Look for natural peanut butter to get all the benefits without the added sugar.

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Edamame may look like just another green veggie, but they are soybeans still in pods. This is a great appetizer or quick snack and contains 50 milligrams of magnesium. They are also high in plant-based protein to keep you fueled all day long. Simply boil them in salt water or try this creamy edamame hummus.

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Asian quinoa
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Quinoa is a superfood for a reason. It’s loaded with healthy protein and nutrients and gives you 118 milligrams of magnesium per serving. Quinoa can be used in place of rice and other starchy side dishes or becomes the main event with any of these hearty quinoa recipes.

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Loaf of wholegrain bread and slices on wooden cutting board.
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Whole Wheat Bread

Whole wheat bread is a great source of healthy carbohydrates and fiber. It also contains 46 milligrams of magnesium per serving. Try substituting whole wheat bread for your breakfast toast or lunch sandwich. And if you’re feeling fancy, use it as a base for this delish, restaurant-worthy avocado toast.

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Halibut Steak with Vegetables and Sauce
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If you’re not a seafood fan, try easing your way in with roasted halibut. It is high in healthy omega-3 fatty acids and provides 24 milligrams of magnesium. It is delicious on the grill or stovetop and is so versatile. Here’s everything you need to know about halibut to get started.

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Breakfast: oatmeal with bananas, blueberries, chia seeds and almonds.
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There is a reason why your mom has eaten that same bowl of oatmeal every morning for decades. It’s high in both soluble and insoluble fiber, keeping your digestive tract healthy. It also provides 36 milligrams of magnesium. Try mixing in fresh berries or whipping up a hearty bowl of oatmeal with these recipes.

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Carrie Madormo, RN
Carrie is a health writer and nurse who specializes in healthy eating and wellness through food. With a master’s degree in public health from the Medical College of Wisconsin, she strives to translate the latest health and nutrition research into interesting, actionable articles. During her six years at Taste of Home, Carrie has answered hundreds of reader questions about health and nutrition, such as if pomegranate seeds are safe to eat, why pregnant women crave pickles and how much caffeine is in a shot of espresso. Carrie is also a former health coach and food blogger.