Foods high in magnesium | healthdirect

What is magnesium?

Magnesium is a mineral essential for healthy muscles, nerves, bones and blood sugar levels. If you don't get enough magnesium in your diet over a long time, you may be at a higher risk of health problems such as heart attack, stroke, diabetes and osteoporosis.

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Many foods contain magnesium, but the main sources in Australia are cereals and non-alcoholic drinks like coffee and water.

Read more on magnesium and your health.

Which foods are rich in magnesium?

Most people get all the magnesium they need from food. In general, foods that are high in fibre provide magnesium. Some good sources of magnesium include:

• leafy green vegetables, such as spinach
• legumes
• nuts and seeds
• whole grains

Tap, mineral, and bottled waters can also be sources of magnesium, but the amount of magnesium they contain depends on the brand.

You can get magnesium from the following foods. The amount of magnesium that each food item has is shown in milligrams (mg):

Food Serving size Magnesium content (mg) Pumpkin seeds 30g 156 Chia seeds 30g 111 Almonds 30g 80 Spinach, boiled ½ cup 78 Cashews 30g 74 Peanuts ¼ cup 63 Soy milk 1 cup 61 Rolled oats, cooked in unsalted water 100g 29 Whole wheat bread, 2 slices 2 slices 46 Avocado, cubed 1 cup 44 Brown rice, cooked ½ cup 42 Milk 1 cup 24

Find out how much magnesium you should have every day.

Should I take magnesium supplements?

Most young children in Australia get enough magnesium, but more than 1 in 3 people don't get enough magnesium every day.

If you have a magnesium deficiency or certain health problems that put you at risk of a deficiency, your doctor may recommend you take a magnesium supplement.

Learn more about magnesium deficiency.

You can't get too much magnesium from food, but if you have been prescribed a magnesium supplement, it is important not to take more than the recommended dose. Having too much magnesium from a supplement can cause diarrhoea, nausea and stomach cramps.

Magnesium supplements can interfere with some other medicines you may be taking,

Always tell your doctor or pharmacist about any other medicines, supplements or over-the-counter medicines you are taking. They can advise you whether any of your medicines are likely to interact.

Resources and support

More than 300 essential processes within your body rely on magnesium. It’s a heavy-hitter list that includes heart rhythm, muscle contractions, blood pressure control, bone health and creating energy.

So, are you doing enough to feed your body’s need for magnesium? Probably not, judging by typical eating habits in the United States and around the world.

But fixing that situation isn’t as complicated as you might think. Tossing a few key foods into your grocery basket can easily take you from magnesium deficient to magnesium sufficient. So, let’s build a magnesium-rich shopping list with registered dietitian Anna Taylor, RD, LD.

Foods high in magnesium

Magnesium is a mineral naturally present in many foods. That’s a good thing, too, because you really need it in your diet. Experts recommend that you consume between 310 and 420 milligrams (mg) of magnesium per day (depending on age and sex).

But before you pull out a calculator and start poring over nutrition labels, Taylor has some advice.

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“I rarely recommend people tally up magnesium or other vital nutrients,” she says. “It’s tedious, difficult and ungainly. Instead, make sure to include a variety of fiber-rich plant foods in your diet every day and you’ll get where you need to be.”

Here are Taylor’s top picks (arranged by food type) to keep your magnesium levels in the optimal range:

Nuts and seeds

Nuts and seeds may be small in size, but they pack a nutritional punch with gobs of protein, fiber, healthy fats and minerals such as magnesium, says Taylor. Here are five options with their stellar magnesium resumes:

• Almonds (roasted): 1 ounce (oz) = 80 mg of magnesium.
• Cashews (roasted): 1 oz = 72 mg of magnesium.
• Flaxseed (whole): 1 tablespoon = 40 mg of magnesium.
• Peanuts (dry roasted): 1 oz = 49 mg of magnesium.
• Pumpkin seeds (hulled, roasted): 1 oz = 150 mg of magnesium.
• Chia seeds: 1 oz = 111 mg of magnesium.

Legumes

Biologically speaking, a legume is a plant from the Fabaceae family. Nutritionally speaking, they’re a powerhouse on multiple levels — including magnesium content. Here are three to consider:

• Black beans (boiled): 1/2 cup = 60 mg of magnesium.
• Edamame (cooked, prepared): 1/2 cup = 50 mg of magnesium.
• Lima beans (cooked): 1/2 cup = 40 mg of magnesium.

Fiber-rich whole grains

Magnesium content is yet another reason to add whole grains to your diet.

• Quinoa (cooked): 1/2 cup = 60 mg of magnesium.
• Shredded wheat (plain, unfrosted): 1 cup = 56 mg of magnesium.

Low-fat dairy products

Dairy products get a lot of attention for calcium content, but they also can be a good source of magnesium, notes Taylor. Consider it a two-for-one deal!

• Milk (nonfat): 1 cup = 24 to 27 mg of magnesium.
• Yogurt (plain, low fat): 8 oz = 42 mg of magnesium.

Greens

Dark and leafy greens qualify as a superfood, with magnesium content being just one of their many superpowers.

• Spinach (cooked): 1/2 cup = 78 mg of magnesium.
• Swiss chard (cooked): 1/2 cup = 75 mg of magnesium.
• Collard greens: 1/2 cup = 25 mg of magnesium.

Fruit

It’s recommended that you eat two servings of fruit per day as part of a healthy diet. Consider these to check that box plus the one for magnesium:

• Avocados: One whole avocado = 58 mg of magnesium.
• Bananas: One medium banana = 32 mg of magnesium.
• Papaya: One small papaya = 33 mg of magnesium.
• Blackberries: 1 cup = 29 mg of magnesium.

Vegetables

“Eat your veggies” has long been good advice. These three will help you meet your magnesium goals:

• Green peas: 1/2 cup = 31 mg of magnesium.
• Sweet corn: 1/2 cup = 27 mg of magnesium.
• Potatoes: One medium potato with skin = 48 mg of magnesium.

Chocolate

Dark chocolate is a decadent treat that can treat your body right when it comes to magnesium.

• Dark chocolate (70%-85% cocoa): 1 oz = 64 milligrams of magnesium.

Water

Tap, mineral and bottled waters can be magnesium sources — but it’s difficult to know how much magnesium they contain because it depends on the water source. “It can be anywhere from 1 mg per liter to 120 mg per liter,” notes Taylor.

So, if you drink the recommended 2 liters of water per day, that could be up to 240 mg of magnesium.

What about a magnesium supplement?

Magnesium supplements can be helpful if a doctor determines you have a magnesium deficiency. But if you have no major health problems, try to get magnesium from what’s on your plate.

“’Food first’ is my mantra,” states Taylor. “If you take a dietary supplement for magnesium and take too much, you may experience uncomfortable side effects such as cramping, diarrhea and nausea.”

Tips to get enough magnesium in your diet

To get the recommended amount of magnesium your body requires, Taylor recommends eating:

• Five servings of fruits and vegetables per day.
• At least three servings of whole grains per day.
• One ounce or 1/4 cup of nuts or seeds per day.
• One serving (about 1/2 cup cooked) of legumes most days of the week.

Meals featuring the magnesium-rich foods noted above are just plain good for you, too. The benefits of these foods often go far beyond just magnesium. Consider them a foundation for a healthy diet.

“You’re not just getting magnesium from these foods,” says Taylor. “You’re also getting so many fantastic nutrients, such as vitamins, other minerals and phytonutrients that can benefit your body in so many different ways.”

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