Top 10 magnesium-rich foods

Magnesium is an extremely important mineral for the body. An adult body contains 25 grams magnesium, with 50 per cent to 60 per cent of it in the bones and the rest in the soft tissues. Magnesium is required by the body for hundreds of chemical reactions and to maintain good health.

While many foods and vegetables have magnesium, people don’t get the reference daily intake, which is 400 mg.
But the good news is one can easily meet their daily needs by eating foods that are high in magnesium. Here is a list of 10 common foods that are highly rich in magnesium and will help you meet the daily recommended intake.

Dark chocolate

Dark chocolate is healthy as well as delicious. It is rich in magnesium with 64 mg of it in 28-gram serving, which is 16 per cent of the daily recommended intake.

Dark chocolate is also high in iron, copper, manganese and contains fibre that feeds the healthy gut bacteria. It is also loaded with antioxidants, which prevents the damage caused by the free radicals. Dark chocolate is good for heart health and prevents bad cholesterol from oxidizing.


Avocado is full of healthy fats and magnesium. One medium-sized avocado has around 58 mg of magnesium, which is the 15 per cent of the daily recommended intake.

Avocados are also rich in potassium, B vitamin and vitamin K and heart-healthy monounsaturated fat. These are also an excellent source of fibre. Studies show that eating avocados can reduce inflammation, improve cholesterol levels and make you feel satiated.


Nuts make for a healthy and weight loss friendly snack. Nuts high in magnesium include cashew and Brazil nuts. One serving (28 grams) of cashews has 82 mg of magnesium, which is 20 per cent of the daily recommended intake.

Nuts are heart-healthy, have anti-inflammatory properties and can make you feel saturated when eaten as a snack. Brazil nuts are extremely rich in selenium. Just two Brazil nuts provide you more than 100 per cent daily recommended intake of the mineral.


Legumes are a part of our daily diet. These include lentils, beans, chickpeas, peas and soybeans. All these are super high in magnesium. For example, one cup serving of black beans has 120 mg of magnesium, which is 30 per cent of the daily recommended intake.

Legumes are high in fibre and have a low glycemic index, which can lower cholesterol, improve blood sugar level and decrease the risk of heart disease.


Tofu is a staple food in a vegetarian diet due to its high protein content. It is made by pressing soybean milk into soft white curds. 100 grams of tofu has 52 mg of magnesium, which is 13 per cent of the daily recommended.

One serving also has 10 grams of protein and 10 per cent daily recommended calcium, iron, manganese and selenium. Eating tofu protects the cells lining your arteries and reduces your risk of stomach cancer.


Seeds are the new superfoods. Flaxseeds, pumpkin seeds and chia seeds are a good source of magnesium. These are a particularly good source 0f magnesium with 150 mg in 28 grams serving. This is 37 per cent of the daily recommended intake.

Additionally, these seeds are also rich in iron, monounsaturated fat and omega-3 fatty acids. These also have antioxidants, fibre and boosts your metabolism.

Flaxseeds also help in reducing cholesterol and may also benefit from breast cancer.

Whole grains

Whole-grain foods are great for our overall health. When on a weight loss plan, the first food recommended is whole grains foods. Whole-grain foods like buckwheat and quinoa are an excellent source of magnesium.

28 grams of serving of dry buckwheat contains 65 mg of magnesium, which is the 16 per cent of the daily recommended intake.

Whole-grain consumption has shown to reduce inflammation and decrease heart disease risk.


Bananas are one of the most popular fruits in the world. These are high in potassium that can lower blood pressure and is linked to reduced heart disease. Bananas are also rich in magnesium. One large banana has 37 mg, 9 per cent of the daily recommended intake.

Bananas also have vitamin C, vitamin B6, manganese and fibre. Ripe bananas are higher in sugar and carbs than most other fruits, thus they are not suitable for people with diabetes.

Leafy greens

Leafy greens are extremely healthy and are loaded with magnesium. Greens with a decent amount of calcium include kale, spinach, collard greens, turnip greens and mustard greens.

One cup cooked spinach has 157 mg of magnesium, which is 39 per cent of the daily recommended intake.

Leafy greens are an excellent source of several nutrients, including iron, magnesium and vitamin A, C and K.

Some fatty fish

Fatty fish are incredibly nutritious. Some fatty fish are high in magnesium, including salmon, mackerel and halibut. 178 grams of salmon has 53 mg of magnesium, which is 13 per cent of daily recommended intake. It also has 39 grams of high-quality protein.

Fish is also rich in potassium, selenium, B vitamins and various other nutrients.