Why Magnesium Matters

Getting enough magnesium is important for overall health. This is because magnesium plays several vital roles on a cellular level and helps with nerve transmission, muscle function, energy production, and bone health.

The recommended daily amount (RDA) for magnesium varies based on age and gender. ^[1] Office of Dietary Supplements - magnesium. The RDAs are:

• 400-420 milligrams per day for men over 18 years of age
• 310-320 milligrams per day for women over 18 years of age

If you do not get enough magnesium, there may be signs of deficiency. ^[1] Office of Dietary Supplements - magnesium. Some of these signs can include:

• Low appetite
• Nausea or vomiting
• Feeling weak
• Having numbness or tingling in the extremities
• Muscle cramping
• Seizures
• Changes to heart rhythm

Magnesium levels can also get depleted in the body if you are chronically stressed, if you do not get enough in your food, and/or if you eat a diet that is too processed. The good news is that magnesium-rich foods are quite diverse, so intake should not be a problem for people who follow more restrictive diets, such as those who are gluten-free and/or vegan.

This is why it can be helpful to know what food has magnesium and the best magnesium-rich foods.

20 Magnesium-Rich Foods to Add to Your Diet

If you are wondering what magnesium-rich foods are, look no further! Here are 20 foods with magnesium:

1. Oatmeal

• Oatmeal provides 276 milligrams of magnesium per 1 cup. ^[2] Content - Health Encyclopedia - University of Rochester Medical Center.
• Oats are a great source of soluble fiber, which helps optimize heart health.
• Try eating oatmeal in the morning mixed with some walnuts and chia seeds for a balanced breakfast.

2. Pumpkin Seeds

• Pumpkin seeds provide 152 milligrams of magnesium per 1 oz. ^[3] Content - Health Encyclopedia - University of Rochester Medical Center.
• Pumpkin seeds are a good source of fiber and can help with regular digestion.
• Try eating pumpkin seeds added to trail mix as a snack.

3. Tempeh

• Tempeh provides 135 milligrams of magnesium per 1 cup. ^[4] Content - Health Encyclopedia - University of Rochester Medical Center.
• Tempeh provides a complete plant-based protein helpful for building lean tissue.
• Try sautéing tempeh and mixing it into a chili for a meal.

4. Mackerel

• Mackerel provides 134 milligrams of magnesium per 15 ounces. ^[5] Content - Health Encyclopedia - University of Rochester Medical Center.
• Mackerel provides a great source of omega-3 fatty acids good for brain health.
• Try eating mackerel roasted with veggies and brown rice.

5. Chia Seeds

• Chia seeds provide 111 milligrams of magnesium per 1 oz. ^[6] Clinic C. 25 Magnesium-Rich foods you should be eating. Cleveland Clinic. Published April 22, 2025
• Chia seeds are a good source of omega-3s, which are great for brain health.
• Try eating chia seeds mixed into yogurt.

6. Peanut Butter

• Peanut butter provides 102 milligrams of magnesium per 2 tablespoons. ^[7] Content - Health Encyclopedia - University of Rochester Medical Center.
• Peanut butter provides the body with healthy, unsaturated fats, some bonus plant-based protein, and fiber, making it a blood sugar-balanced food.
• Try eating peanut butter on whole-grain toast with banana.

7. Salmon

• Salmon provides 93 milligrams of magnesium per 3 oz., cooked. ^[8] Content - Health Encyclopedia - University of Rochester Medical Center.
• Salmon provides a great source of omega-3s that are beneficial for cognitive functioning.
• Try eating salmon for dinner, roasted with a side of potatoes and cauliflower.

8. Whole Grains

• Whole grains like brown rice provide 84 milligrams of magnesium per 1 cup, cooked. ^[9] Content - Health Encyclopedia - University of Rochester Medical Center.
• Whole grains like brown rice provide extra B vitamins compared to white flour products.
• Try eating brown rice in stuffed peppers with ground turkey, beans, and sauce of choice.

9. Almonds

• Almonds provide 78 milligrams of magnesium per 1 oz. ^[10] Content - Health Encyclopedia - University of Rochester Medical Center.
• Almonds are a good source of unsaturated fats, which are good for heart health.
• Try eating almonds as almond butter with apples for a snack.

10. Spinach

• Spinach provides 78 milligrams of magnesium per ½ cup, cooked. ^[11] Content - Health Encyclopedia - University of Rochester Medical Center.
• Spinach is very high in antioxidants, particularly those that are shown to reduce cancer risk and improve eye health.
• Try eating spinach sautéed in a stir fry with a protein and starch of choice for a meal.

11. Swiss Chard

• Swiss chard provides 75 milligrams of magnesium per ½ cup, cooked. ^[6] Clinic C. 25 Magnesium-Rich foods you should be eating. Cleveland Clinic. Published April 22, 2025
• Swiss chard is a great source of vitamins A and C, which help to bolster immune function.
• Try sautéing Swiss chard by mixing it into an omelet.

12. Cashews

• Cashews provide 72 milligrams of magnesium per 1 oz. ^[6] Clinic C. 25 Magnesium-Rich foods you should be eating. Cleveland Clinic. Published April 22, 2025
• Cashews are a good source of calcium, magnesium, and vitamin K, which are all helpful for bone health.
• Try eating cashews mixed into trail mix as a snack.

13. Avocado

• Avocado provides 67 milligrams of magnesium per 1 cup of mashed avocado. ^[12] Content - Health Encyclopedia - University of Rochester Medical Center.
• Avocado is a great source of unsaturated fats like oleic acid, which help to lower low-density lipoprotein levels.
• Try eating avocado mashed onto whole grain toast or on a sandwich.

14. Dark Chocolate

• Dark chocolate that is 70-85% cacao provides 64 milligrams of magnesium per 1 oz. ^[6] Clinic C. 25 Magnesium-Rich foods you should be eating. Cleveland Clinic. Published April 22, 2025
• Dark chocolate is a rich source of antioxidants that are very good for cognitive health.
• Try eating dark chocolate as an after-dinner sweet treat or mixed into Greek yogurt.

15. Black Beans

• Black beans provide 60 milligrams of magnesium per ½ cup, cooked. ^[13] Content - Health Encyclopedia - University of Rochester Medical Center.
• Black beans are a good source of plant-based protein, helping to feed lean tissue.
• Try eating black beans in a chili.

16. Edamame Beans

• Edamame beans provide 50 milligrams of magnesium per ½ cup, cooked. ^[6] Clinic C. 25 Magnesium-Rich foods you should be eating. Cleveland Clinic. Published April 22, 2025
• Edamame beans are a good source of calcium and vitamin K, which are important for bone health.
• Try eating edamame beans dry-roasted as a snack or mixed into a salad.

17. Figs

• Figs provide 50 milligrams of magnesium per ½ cup of dried figs. ^[14] Content - Health Encyclopedia - University of Rochester Medical Center.
• Figs are high in fiber and several vitamins, like vitamin K, that help to support bone health and digestion.
• Try snacking on dried figs mixed with nuts.

18. Yogurt

• Yogurt provides 42 milligrams of magnesium per 1 cup. ^[15] Content - Health Encyclopedia - University of Rochester Medical Center.
• Yogurt is a great source of calcium and probiotics, which are good for gut health.
• Try eating yogurt as a parfait mixed with granola and fruit.

19. Tofu

• Tofu provides 37 milligrams of magnesium per ½ cup. ^[16] Content - Health Encyclopedia - University of Rochester Medical Center.
• Tofu is a complete plant-based protein, which can effectively feed lean tissue.
• Try eating tofu with veggies and rice for a quick meal.

20. Bananas

• Bananas provide 32 milligrams of magnesium per 1 medium banana. ^[17] Content - Health Encyclopedia - University of Rochester Medical Center.
• Bananas are a great source of potassium as well as magnesium, which is helpful for muscle functioning.
• Try eating bananas dipped in peanut butter as a snack.

Tips to Boost Magnesium Intake Naturally

If you are looking to boost the magnesium levels in your body, try eating magnesium-rich foods or foods that contain magnesium with other balanced foods containing vitamin D and B6. ^[18] Powell J. Magnesium - the nutrition source. The Nutrition Source. Published November 7, 2024.

This helps the body, as magnesium helps to convert vitamin D into its active form, making it more bioavailable to the bone. In addition, magnesium is needed to activate certain enzymes that produce and break down vitamin D.

Another tip to help boost magnesium is to avoid substances like alcohol, which can deplete magnesium levels. Alcohol abuse can deplete magnesium. Drinking too much soda can also deplete magnesium due to the phosphate content in soda. Limiting soda consumption for this reason is also wise.

A third tip to boost magnesium content is to eat more whole, minimally processed high magnesium foods like the list shown above. These are rich sources of magnesium that are easily absorbed by the body.

Lastly, eating a magnesium-rich snack before bed can also help boost levels and promote rest. Choose something balanced, like a banana with almond butter. It is essential to consume a balanced meal of fats and protein before bed to prevent spikes in blood sugar levels. This will further help to promote rest and relaxation, rather than spiking sugar levels.

Summary and FAQs

Overall, magnesium is an important nutrient that supports the body in several ways. Increasing your magnesium intake by focusing on magnesium-rich foods is a great first step to getting in more magnesium. If you need help with adding in more magnesium-rich foods or have other health conditions to consider, it can be helpful to meet with a qualified healthcare provider, like a dietitian, for more personalized guidance and tips.

What is the best source of magnesium?

The best source of magnesium from foods is in oatmeal and pumpkin seeds. If you want to try a magnesium-rich breakfast, try eating oatmeal mixed with walnuts, pumpkin seeds, and a drizzle of almond butter.

Should I take a magnesium supplement?

If you are considering a magnesium supplement, consult your healthcare provider for personalized guidance. There are several types of magnesium supplements with different forms of magnesium in them.

Magnesium supplements can be helpful for some people if the appropriate type is taken.

Can magnesium help with sleep or anxiety?

Magnesium may be able to help some people improve sleep and/or reduce anxiety. ^[19] Clinic, C. (2025, April 22). Magnesium for anxiety: Does it help? Cleveland Clinic. If you are deficient in magnesium, sleep can suffer, and levels of anxiety can increase, so optimizing your levels of magnesium for sleep and for stress may aid in improving sleep and reducing anxiety.

Consult a healthcare provider for personalized guidance.

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