Magnesium-Rich Foods to Add to Your Diet

Is your morning coffee just not strong enough to keep you energized throughout the day? Do you find yourself reaching for those high-sugar, high-caffeine energy drinks by early afternoon? You’re not alone. But you might not be looking in the right place for your energy fix.

Instead of brewing stronger and stronger pots of coffee, you need to take a closer look at your daily diet. Specifically, check your magnesium intake. This trace mineral is essential in more than 300 bodily functions, and many of those are related to how your body naturally produces and maintains healthy energy levels.¹

Despite its importance, many people don't get enough magnesium in their daily diet, which can lead to symptoms like fatigue, muscle cramps and even more serious health concerns over time. To provide your body with the raw materials it needs to keep your energy levels up, you need to be eating 300 – 400 mg of magnesium daily.²

If you're looking to boost your intake, the good news is that you can get magnesium from a wide variety of tasty, nutrient-dense foods. In this article, we’ll explore 15 delicious foods that supply magnesium—an expanded list from our original top 10 picks—so you’ll have even more options to help meet your nutritional needs naturally. 

Why Your Body Needs Magnesium Daily

All the cells in your body use adenosine triphosphate (ATP) as the energy source to power their basic functions.³ ATP requires magnesium for proper function as it helps to stabilize the ATP until the cell needs it.⁴ Magnesium plays many more roles throughout your body:

• Energy production: Magnesium helps convert the food you eat into energy.
• Muscle and nerve function: It plays a vital role in muscle contraction, relaxation and nerve signaling.
• Strengthens bones: About 60% of the magnesium in your body is stored in your bones, where it helps maintain bone density and strength.
• Regulates blood sugar and blood pressure: Magnesium supports healthy blood sugar levels and contributes to heart health by helping regulate blood pressure.
• Helps with mood and sleep: Magnesium plays a role in brain function and has been linked to better sleep and reduced stress.

Read more about the benefits of magnesium for health.

Recommended Daily Magnesium Intake

The amount of magnesium you need each day depends on your age and sex. Here are the general guidelines according to the National Institutes of Health:²

• Children 1–3 years: 80 mg/day
• Children 4–8 years: 130 mg/day
• Children 9–13 years: 240 mg/day
• Teen boys (14–18 years): 410 mg/day
• Teen girls (14–18 years): 360 mg/day
• Adult men: 400–420 mg/day
• Adult women: 310–320 mg/day
• Pregnant women: 350–360 mg/day
• Breastfeeding women: 310–320 mg/day

What Happens When You Don't Get Enough Magnesium?

When your magnesium levels are too low, you might start to feel tired, weak or irritable. You may also experience muscle cramps, nausea or irregular heart rhythms.

About half of the American population does not meet the EAR (estimated average requirement) for magnesium intake.⁵ Even with the consumption of fresh, whole foods, modern diets often lack sufficient magnesium. Several factors affect food quality and our ability to absorb magnesium:⁶

• Intensive farming practices lead to mineral depletion in soils and, in turn, nutrient-poor crops.
• Water softening techniques remove magnesium from tap water.
• Certain medications (antacids, diuretics and proton-pump inhibitors) may interfere with magnesium absorption and excretion.
• Processed and refined foods lack the natural magnesium we would normally consume in natural, whole foods. 
• Chronic stress may lead to increased magnesium excretion.

What Foods Are Highest in Magnesium?

Tweaking your regular diet to increase your magnesium intake will not require drastic changes. Whether you're plant-based, carnivorous or somewhere in between, there's a wide variety of foods that supply magnesium to suit your taste and dietary preferences. The richest sources of magnesium tend to fall into a few key categories:

• Leafy green vegetables like spinach and Swiss chard
• Nuts and seeds such as almonds, pumpkin seeds and chia seeds
• Whole grains like brown rice, quinoa and oats
• Legumes such as black beans, lentils and chickpeas
• Fish and seafood, especially fatty varieties like mackerel and salmon
• Dairy and animal proteins, such as yogurt and lean meats
• Dark chocolate and avocados, which are tasty bonus sources

Incorporating more magnesium-rich foods into your daily routine can be simple and delicious. A few times a week, add leafy greens to smoothies or salads, sprinkle nuts and seeds on yogurt or oatmeal, swap white rice for quinoa or enjoy grilled salmon. Snacking on a square of dark chocolate or slicing an avocado onto toast can also give your magnesium intake a healthy boost.

15 Everyday Foods High in Magnesium

With the abundance of magnesium-rich foods available, it is hard to come up with a definitive list of the best. Instead, here are 15 foods that are simple, readily available and quite easy to add to any diet.

1. Almonds: 105 mg of magnesium in just 1/4 cup

Over and above their punch of magnesium, almonds are a great source of healthy fats, fiber, vitamin E and antioxidants. Snacking on almonds can support heart health, help manage blood sugar levels and keep you feeling full between meals.

Easy ways to add almonds to your diet:

• Snack on a small handful on their own.
• Add sliced almonds to salads for crunch.
• Mix into yogurt, oatmeal or smoothie bowls.
• Use almond butter as a spread or dip for fruits and veggies.

2. Oatmeal: 57.6 mg in 1 cup of cooked oats

Oats are a hearty and wholesome source of magnesium. They also offer a healthy dose of fiber (especially beta-glucan, which supports heart health) along with iron, B vitamins and a bit of protein to keep you full and energized.

When it comes to maximizing magnesium content, steel-cut or old-fashioned rolled oats are your best bet. These less-processed varieties retain more of their natural nutrients compared to instant oats.

3. Spinach: 157 mg in 1 cup

Spinach is one of the most magnesium-rich vegetables you can eat.² One cup of cooked spinach provides almost half of the daily requirement for adult women. It’s also loaded with other essential nutrients like iron, calcium, potassium, fiber and vitamins A, C and K, making it a true superfood for overall health. 

Easy ways to add more spinach to meals:

• Toss a handful into smoothies or scrambled eggs.
• Sauté with garlic and olive oil as a quick side dish.
• Use as a base or mix-in for salads and grain bowls.
• Stir into soups, stews or pasta sauces just before serving.

4. Black Beans: 60 mg in just 1/2 cup

Black beans are an excellent plant-based source of magnesium. Rich in fiber, protein, iron and antioxidants, black beans support heart health, digestion and blood sugar regulation, and provide long-lasting energy. Canned black beans are a convenient option—just drain and rinse to reduce excess sodium. If using dried beans, soak overnight and cook until tender. They freeze well too, so you can make a big batch and store portions for later meals.

5. Sesame Seeds: 101 mg in 1 ounce, roasted

Sesame seeds may be small, but they pack a serious nutritional punch. One ounce of sesame seeds contains about 100 mg of magnesium, along with healthy fats, fiber, calcium and plant-based protein.⁷ Their mild, nutty flavor makes them easy to incorporate into a variety of meals.

Different ways to use sesame seeds:

• Mix into granola, energy bars or baked goods.
• Add to rice or noodle dishes for flavor and texture.
• Sprinkle on stir-fries, salads or roasted vegetables.
• Use sesame seeds as a crunchy coating for chicken or tofu.

Tahini as a magnesium source:

Tahini, a paste made from ground sesame seeds, is another great way to enjoy the benefits of sesame. It’s creamy, versatile and delivers a generous dose of magnesium and other nutrients. Use it as a dip, dressing base or spread.

6. Sunflower Seeds: 128 mg in 1/4 cup

Sunflower seeds are a tasty and convenient way to boost your magnesium intake. These little seeds are also rich in vitamin E, healthy fats, selenium and plant-based protein, all of which support heart health, immune function and glowing skin.

Easy snack ideas:

• Mix into a homemade trail mix with nuts and dried fruit.
• Enjoy a handful of roasted sunflower seeds on their own.
• Spread sunflower seed butter on apple slices or whole-grain toast.

How to incorporate into meals:

• Add to muffin or bread batter for a nutritious boost.
• Blend into smoothies or pesto for a subtle nutty flavor.
• Sprinkle over salads, grain bowls or yogurt for extra crunch.

7. Bananas: 32 mg of magnesium in 1 banana

A medium banana contains about 30–35 mg of magnesium, along with potassium, vitamin C, vitamin B6 and fiber. Their natural portability, sweet taste and affordability make them a favorite everyday snack for all ages. 

Simple ways to include bananas in your daily diet:

• Slice into oatmeal, yogurt or cereal.
• Blend into smoothies for natural sweetness.
• Add to whole grain pancakes or muffins for a nutritious twist.
• Freeze and blend for a creamy, one-ingredient banana “ice cream”.

8. Avocado: 58 mg in 1 medium-sized avocado

With their rich texture and impressive nutrient profile, avocados are an easy and satisfying way to add more magnesium to your diet. They’re packed with monounsaturated fats, fiber, potassium and antioxidants, all of which support brain function, heart health and overall well-being. 

Quick serving ideas:

• Dice into salads or grain bowls.
• Add to smoothies for a creamy texture and extra nutrients.
• Spread on whole-grain toast and top with eggs or toasted sesame seeds.
• Mash with lime juice, salt, and garlic for quick guacamole.

9. Cashews: 89 mg in 1/4 cup

Cashews are a flavorful and nutrient-dense nut that offers a tasty way to support your daily magnesium needs. Beyond magnesium, cashews are rich in healthy fats, plant-based protein, copper, zinc and iron, all of which play key roles in energy production, immune health and brain function. Both raw and roasted cashews provide magnesium. However, roasting may slightly reduce certain heat-sensitive nutrients.

Simple snack ideas:

• Add cashews to yogurt or oatmeal for a satisfying crunch.
• Toss into stir-fries or grain bowls for extra texture.
• Blend into smoothies or sauces for creamy richness.
• Enjoy a small handful on their own or mixed into trail mix.

10. Dark Chocolate: up to 95 mg in 1 square

Along with iron, antioxidants and mood-boosting compounds like flavonoids and theobromine, dark chocolate is a deliciously good source of magnesium. Look for dark chocolate with minimal added sugars and a short ingredient list. Avoid options with artificial flavors, high fructose corn syrup or hydrogenated oils. Organic and fair-trade varieties are often a good choice for both quality and sustainability. Aim for 70% cacao or higher to enjoy the most nutritional value. Higher cacao content means more antioxidants and magnesium and less room for sugar. 

About 1–2 squares (1 to 1.5 ounces) of dark chocolate per day make up a healthy portion size. This gives you a solid dose of magnesium without overdoing calories or sugar. 

11. Pumpkin Seeds: 168 mg in 1/4 cup

Pumpkin seeds, also known as pepitas, are one of the most concentrated sources of magnesium you can eat. They are also a super source of healthy fats, protein, iron, zinc and antioxidants.

Easy ways to include pumpkin seeds in your diet:

• Snack on them, roasted and lightly salted.
• Sprinkle them over salads, oatmeal or yogurt.
• Blend into smoothies or homemade energy bars.
• Use pumpkin seeds as a crunchy topping for soups or roasted veggies.

Storage tips for freshness:

Keep pumpkin seeds in an airtight container in a cool, dry place or refrigerate for longer shelf life. For maximum freshness, especially if you buy in bulk, store them in the freezer.

12. Quinoa: 118 mg per 1 cup cooked

As one of the few plant-based foods offering all nine essential amino acids, quinoa is a nutritional powerhouse. As well as being a complete protein, this super-grain provides dietary fiber, iron and phytonutrients. Plus, it's naturally gluten free and easy to digest.

To cook quinoa, rinse it well under cold water to remove its natural bitter coating (saponin). Combine 1 cup of quinoa with 2 cups of water or broth and bring it to a boil. Then reduce the heat and simmer, covered, for about 15 minutes, or until the liquid has cooked away. Fluff with a fork before serving.

Easy meal ideas:

• Stir into soups for added texture and nutrients.
• Use as a base for grain bowls topped with roasted veggies.
• Mix into salads with leafy greens, nuts and a tangy vinaigrette.
• Make a breakfast quinoa porridge with nut milk, top with blueberries, coconut flakes and cinnamon.

13. Edamame: 50 mg per 1/2 cup

Edamame are young, green soybeans harvested before they fully mature. Naturally rich in plant-based protein, fiber and a variety of vitamins and minerals, including magnesium, edamame are a nutritious and fun addition to any diet.

Different ways to prepare edamame:

• Boiled or steamed in the pod: Just 5–7 minutes in salted water, and they’re ready to eat—pop the beans out of the pods and discard the shells.
• Shelled edamame: Available frozen and easy to toss into stir-fries, soups, salads or grain bowls.
• Roasted edamame: Crunchy and portable, perfect as a high-protein, magnesium-rich snack.

Kid-friendly serving ideas:

• Blend into hummus or dips for a mild, creamy flavor.
• Add shelled edamame to mac and cheese or pasta dishes.
• Mix with corn and diced bell peppers for a colorful and fun veggie side.
• Serve lightly salted, steamed edamame in the pod—kids love popping them out like a game.

14. Tofu: 37 mg per 3.5 oz serving

Tofu, made from coagulated soy milk, is a versatile and nutrient-rich food that delivers a solid dose of magnesium. It’s also high in protein, calcium (in calcium-set varieties) and iron, making it a staple in many plant-based and balanced diets.

Types of tofu and magnesium content:

• Silken tofu is soft and creamy, ideal for smoothies, soups and desserts.
• Soft tofu has a delicate texture, suitable for blending or gentle stir-fries.
• Firm and extra-firm tofu hold their shape well and are perfect for grilling, baking or pan-frying.

All types contain magnesium, though firmer varieties tend to be slightly higher in concentration per serving.

Simple preparation for beginners:

Start by draining and pressing firm tofu to remove excess moisture. Then cube, marinate and sauté or bake until golden. It easily absorbs flavors, so even simple soy sauce, garlic and a drizzle of sesame oil can create a delicious result.

Family-friendly tofu ideas:

• Add cubed tofu to soups or miso broth.
• Stir-fry with colorful veggies and noodles or rice.
• Make tofu “nuggets” by coating in breadcrumbs and baking until crispy.
• Blend silken tofu into smoothies, dips or puddings for a creamy protein boost.

15. Salmon: 26 mg per 3 oz serving

This delicious and versatile fish is an excellent source of high-quality protein, omega-3 fatty acids, vitamin D, selenium and B vitamins. These nutrients support heart health, brain function and bone strength and provide antioxidant protection.

When shopping for salmon, look for labels like MSC (Marine Stewardship Council) or ASC (Aquaculture Stewardship Council) to ensure you’re choosing sustainably sourced fish.⁸ Wild-caught salmon is usually the better choice for both sustainability and nutrition.

One of the simplest ways to cook salmon is baking in an oven:

1. Preheat oven to 400°F (200°C).
2. Place fillets on a lined baking sheet.
3. Drizzle with olive oil, lemon juice, and your favorite herbs or seasoning.
4. Bake for 12–15 minutes or until the fish flakes easily with a fork.
5. Pair salmon with leafy greens, quinoa, or roasted veggies for a flavorful and magnesium-rich meal that supports whole-body wellness.

Simple Ways to Add More Magnesium-Rich Foods to Your Diet

Getting enough magnesium doesn’t have to be complicated. With a little planning and creativity, you can easily work more magnesium-rich foods into your daily routine. Here are some practical tips to help boost your magnesium intake.

• Build meals around whole foods like leafy greens, whole grains, legumes, nuts and seeds.
• Prep ahead: Cook a big batch of quinoa, brown rice or black beans at the start of the week to use in multiple meals.
• Rotate your proteins to include plant-based sources like tofu, edamame or lentils, which are naturally high in magnesium.
• Make smoothies a habit: Blend spinach, banana, almond butter and oats for a magnesium-rich breakfast or snack.

Magnesium-Rich Food Ideas

• Roasted cashews or sunflower seeds
• Apple slices with tahini or almond butter
• Dark chocolate square with almonds

Easy Food Combinations that Boost Magnesium Intake

• Oatmeal with banana slices and toasted almond flakes
• A spinach salad with avocado and walnuts 
• Black bean tacos topped with avocado and sesame seeds

With these simple swaps and meal ideas, increasing your magnesium intake can feel both effortless and delicious, supporting your energy, muscles, mood and more.

When to Consider Magnesium Supplements

While a balanced diet rich in whole foods is the best way to get your daily magnesium, some people may benefit from magnesium supplements. Especially if they have higher needs or struggle to meet the recommended intake through food alone. Older people, individuals with glucose concerns, issues affecting gastrointestinal health and alcohol dependence might need extra magnesium.²

Different Types of Magnesium Supplements

There are several forms of magnesium supplements, each with unique benefits and absorption rates:

• Magnesium citrate– well absorbed and often used for constipation
• Magnesium glycinate– gentle on the stomach and good for relaxation and sleep
• Magnesium oxide– more concentrated, but less bioavailable
• Magnesium chloride– good absorption and supports digestion
• Magnesium threonate– known for crossing the blood-brain barrier, may support cognitive function

How to Choose Quality Magnesium Supplements

• Look for third-party testing from organizations like NSF, USP or ConsumerLab to ensure purity and potency.
• Choose the form of magnesium that suits your health goals (e.g., citrate for digestion, glycinate for sleep).
• Avoid fillers, artificial colors or unnecessary additives.
• Consult your healthcare provider before starting a supplement, especially if you have existing health conditions or take medications.

Make Magnesium a Daily Priority in Your Diet

Magnesium plays a vital role in keeping your body running smoothly—from supporting energy production and muscle function to maintaining a healthy nervous system and strong bones. Getting enough magnesium daily can have a big impact on your overall well-being.

By regularly incorporating a variety of magnesium-rich foods into your meals and snacks, you can help ensure you're meeting your daily needs naturally and deliciously. Ready to feel your best? Start incorporating more magnesium-rich foods into your daily meals. If you need an extra boost, explore Swanson’s magnesium supplements designed to support your magnesium intake and overall well-being.

You be well, now.

Swanson

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