40 Magnesium Rich Foods, Fruits & Vegetables to Include in your Diet

What is Magnesium?

What are the Sources of Magnesium?

Top 40 Food Items High in Magnesium

List of Magnesium-Rich Vegetables

SNo. Vegetable Description
1 Spinach One cup of cooked spinach contains 157 mg of magnesium, offering 39% of the daily value (DV). 
2 Swiss Chard One cup of cooked Swiss chard contains 151 mg of magnesium, providing 36% of DV. 
3 Artichokes One medium artichoke delivers 77 mg of magnesium, offering 18% of DV. 
4 Lima Beans One cup of cooked lima beans contains 126 mg of magnesium, serving approximately 30% of the DV. 
5 Acorn Squash One cup of cooked acorn squash provides 88 mg of magnesium, offering 21% DV. 
6 Potatoes A medium-sized potato contains 48 mg magnesium, i.e., 12% of DV.
7 Kale One cup of cooked kale offers 74 mg of magnesium, providing 18% DV. 
8 Sweet Corn One cup of cooked sweet corn contains 54 mg of magnesium and 13% of DV.
9 Green Peas One cup of cooked green peas contains 62 mg of magnesium and 15% of DV.
10 Okra One cup of raw okra contains 57 mg of magnesium and 14% of DV.

List of Fruits Rich in Magnesium

SNo. Fruit Description
11 Bananas One cup of sliced banana contains 41 mg of magnesium, offering 10% of the daily value (DV). 
12 Avocados One avocado contains 58 mg of magnesium, offering 14% DV.
13 Dried Figs One cup of dried figs contains 101 mg of magnesium, providing 24% of DV. 
14 Blackberries One cup of blackberries contains 29 mg of magnesium, providing 7% of DV. 
15 Cantaloupe One cup of cantaloupe contains 21 mg of magnesium, providing 5% of DV. 
16 Kiwi One kiwi delivers 31 mg of magnesium, offering 7% DV.
17 Raspberries One cup of raspberries contains 27 mg of magnesium, providing 6% of DV. 
18 Grapefruit One cup of grapefruit contains 21 mg of magnesium, providing 5% of DV. 
19 Papayas One cup of papaya contains 30 mg of magnesium, providing 7% of DV. 
20 Guavas One cup of guava slices offers 36 mg of magnesium, providing 9% of DV. 

List of Cereals and Dairy Products Containing Magnesium

SNo. Food Description
21 Oats A 100g of oats contain  138 mg of magnesium, offering 33% of the daily value (DV).
22 Brown Rice One cup of cooked brown rice offers 85 mg of magnesium, providing 20% DV.
23 Quinoa One cup of cooked quinoa contains 118 mg of magnesium, offering 28% DV.
24 Milk (Cow's Milk) One cup of cow milk contains 25 mg of magnesium, providing 6% of the daily value.
25 Yogurt One cup of low-fat Yoghourt contains 41 mg of magnesium.
26 Cheese A 100g of cheese contains 28 mg of magnesium, contributing 7% of the daily value.
27 Greek Yoghourt A 100g of Greek Yogurt contains 11 mg of magnesium, representing 2% of the daily value.

List of Seeds and Nuts Rich in Magnesium

SNo. Food Description
28 Almonds One ounce of roasted almonds contains approximately 80 mg of magnesium, providing about 19% of the daily value (DV).
29 Cashews One ounce of roasted cashews contains around 72 mg of magnesium, offering about 18% of the DV.
30 Flaxseeds One tablespoon of flaxseeds provides about 40 mg of magnesium.
31 Pumpkin Seeds One ounce of pumpkin seeds provides about 150 mg of magnesium, supplying approximately 36% of the DV.
32 Sunflower Seeds One ounce of sunflower seeds contains roughly 91 mg of magnesium, offering about 22% of the DV.
33 Chia Seeds One ounce of chia seeds contains approximately 95 mg of magnesium, offering about 23% of the DV.
34 Brazil Nuts One ounce of Brazil nuts contains roughly 107 mg of magnesium, offering about 25% of the DV.
35 Walnuts One ounce of walnuts contains about 45 mg of magnesium, providing approximately 11% of the DV.

List of Animal Proteins and Seafood High in Magnesium


SNo. Food Description
36 Salmon A 100g salmon contains 27 mg of magnesium, offering 6% of the daily value (DV).
37 Halibut A 100g boiled halibut provides 29 mg of magnesium, providing 7% DV.
38 Shrimp A 3-ounce serving of cooked shrimp contains 33 mg of magnesium, offering 6% DV. 
39 Chicken Breast A 100g chicken breast offers 29 mg of magnesium, providing 7% DV. 
40 Turkey A 100g turkey contains 30 mg of magnesium, offering 7% DV. 

How Much Magnesium Should You Intake Daily?

Getting adequate magnesium intake is essential for maintaining overall health and well-being. However, the recommended daily intake of magnesium can vary on the basis of certain factors, such as age, gender, and health status.

As per NIH, i.e., National Institutes of Health, the recommended dietary allowance (RDA) for magnesium intake for different age groups are mentioned below:

Age Group Recommended Magnesium Intake (milligrams per day)
Infants (up to 6 months) 30 mg
Children 7-12 months  75 mg
Children 1-3 years 80 mg
Children 4-8 years 130 mg
Children 9-13 years 240 mg
Adolescents 14-18 years 410 mg (boys) and 360 mg (girls)
Pregnant Adolescents (14-18 years) 400 mg
Lactating Adolescents (14-18 years) 360 mg
Adults 19-30 years 400 mg (men) and 310 mg (women)
Pregnant Adults (19-30 years) 350 mg
Lactating Adults (19-30 years) 310 mg
Adults 31-50 years 420 mg (men) and 320 mg (women)
Pregnant Adults (31-50 years) 360 mg
Lactating Adults (31-50 years) 320 mg
Adults 51+ years 420 mg (men) and 320 mg (women)

Health Benefits of Including Magnesium-Rich Foods in Your Diet

Different Ways to Include Magnesium-Rich Foods in Your Diet

What are the Symptoms of Magnesium Deficiency?

What are the Health Risks of Not Getting Enough Magnesium?

What are the Side Effects of Excessive Magnesium Intake?

Should You Take a Magnesium Supplement?

FAQs about Magnesium-Rich Foods