List of Foods with Magnesium

Magnesium is an essential mineral that supports various bodily functions, including muscle and nerve function, blood sugar control, and bone health. Here’s a comprehensive list of foods rich in magnesium to help you meet your daily requirements.

Nuts and Seeds

• Almonds: 80 mg per ounce
• Cashews: 74 mg per ounce
• Pumpkin Seeds: 150 mg per ounce
• Chia Seeds: 95 mg per ounce
• Flaxseeds: 40 mg per ounce

Legumes

• Black Beans: 60 mg per half-cup cooked
• Kidney Beans: 35 mg per half-cup cooked
• Lentils: 36 mg per half-cup cooked
• Chickpeas: 30 mg per half-cup cooked
• Peas: 35 mg per half-cup cooked

Whole Grains

• Quinoa: 118 mg per cup cooked
• Brown Rice: 84 mg per cup cooked
• Oats: 57 mg per cup cooked
• Barley: 96 mg per cup cooked
• Whole Wheat Bread: 23 mg per slice

Leafy Greens

• Spinach: 157 mg per cup cooked
• Swiss Chard: 150 mg per cup cooked
• Kale: 30 mg per cup cooked
• Collard Greens: 60 mg per cup cooked
• Mustard Greens: 40 mg per cup cooked

Fruits

• Avocado: 58 mg per fruit
• Bananas: 32 mg per medium banana
• Figs: 50 mg per four dried figs
• Raspberries: 27 mg per cup
• Blackberries: 29 mg per cup

Vegetables

• Sweet Potatoes: 33 mg per medium potato
• Potatoes: 43 mg per medium potato
• Brussels Sprouts: 32 mg per cup cooked
• Corn: 36 mg per cup cooked
• Artichokes: 77 mg per medium artichoke

Seafood

• Salmon: 53 mg per 3 ounces
• Mackerel: 82 mg per 3 ounces
• Halibut: 91 mg per 3 ounces
• Tuna: 64 mg per 3 ounces
• Shrimp: 30 mg per 3 ounces

Dairy and Alternatives

• Yogurt: 30 mg per cup
• Milk: 24 mg per cup
• Cheese: 22 mg per ounce (varies by type)
• Fortified Plant Milks: 50 mg per cup (varies by brand)
• Tofu: 37 mg per half-cup

Herbs and Spices

• Basil: 64 mg per ounce
• Coriander: 37 mg per ounce
• Thyme: 30 mg per ounce
• Peppermint: 43 mg per ounce
• Cilantro: 22 mg per ounce

Others

• Dark Chocolate: 64 mg per ounce (70-85% cacao)
• Molasses: 48 mg per tablespoon
• Tempeh: 84 mg per half-cup
• Nutritional Yeast: 19 mg per tablespoon