Which Foods Are Rich in Magnesium?

Which Foods Are Rich in Magnesium?

Magnesium is an essential mineral that plays a crucial role in many bodily functions, including muscle and nerve function, blood glucose control, and bone health. If deficient in magnesium for an extended period, you can be at a higher risk of health problems such as diabetes and osteoporosis. Despite the importance of this vital mineral, many people do not consume enough magnesium in their diets. Incorporating magnesium-rich foods into your daily meals can help ensure you meet your nutritional needs.

Below is a guide to some of the best dietary sources of magnesium.

How Do I Know If I'm Low in Magnesium?

According to the National Institute of Health, it is quite common to have no visible symptoms of inadequate magnesium levels. This means you could be low in magnesium without even realising it.

Dr Naoki Umeda, MD says “Ultimately, making sure your body is getting enough magnesium not only helps you maintain good health in general, it also may help you manage stress, migraines or muscle aches and pains.”

Symptoms of magnesium deficiency include:

  • Fatigue
  • Loss of appetite
  • Nausea
  • Feeling weaker than usual
  • Muscle spasms
  • Abnormal hearth rhythm
  • Numbness and tingling

Foods Which are High in Magnesium:

Leafy Green Vegetables

Leafy greens are among the most nutritious foods, and they’re also high in magnesium. Spinach, Swiss chard, and kale are excellent choices. A single cup of cooked spinach provides about 157mg of magnesium, which is 39% of the recommended daily intake.

Which Foods Are Rich in Magnesium?

Nuts and Seeds

Nuts and seeds are convenient and versatile sources of magnesium. Almonds, cashews, and Brazil nuts are particularly high in this mineral. Seeds such as pumpkin, flax and chia are also rich in magnesium. Just 30g of pumpkin seeds delivers 156mg of magnesium which covers nearly 40% of your daily needs.

Whole Grains

Whole grains like brown rice, quinoa, and whole wheat are good sources of magnesium. One cup of cooked quinoa provides 118mg of magnesium, about 30% of the daily requirement. Whole grains are also high in other essential nutrients, including fibre, which benefits overall health.


Legumes, including beans, lentils, and chickpeas, are excellent sources of magnesium. A cup of cooked black beans offers 120mg of magnesium, while the same amount of lentils provides 71mg. Including a variety of legumes in your diet can significantly boost your magnesium intake.


Certain types of fish are rich in magnesium, as well as other important nutrients like omega-3 fatty acids. Salmon, mackerel and halibut are top choices. For example, an 85g serving of cooked salmon contains around 26mg of magnesium.


Avocados are not only a good source of healthy fats but also high in magnesium. One cup of diced avocado has about 44mg of magnesium. They are incredibly versatile and can easily be added to salads and sandwiches. 

Dark Chocolate

For those with a sweet tooth, dark chocolate is a delicious way to increase magnesium intake. A 28g serving of dark chocolate contains 64mg of magnesium. Opt for chocolate with a high cocoa content (ideally 70% or higher) for the best health benefits.

Which Foods Are Rich in Magnesium?


Love bananas? You're about to love them more! Bananas are best known for their high potassium content, but they are also a delicious source of magnesium. One large banana provides 37mg of magnesium. They are a great option for a quick snack or can be added to smoothies or a bowl of cereal.

Dairy Products

Dairy products like milk and yoghurt can also contribute to your daily magnesium intake. One cup of milk contains about 24mg of magnesium, while a cup of plain yoghurt provides 19mg. These foods are also rich in calcium, which is great for bone health.

Tips for Increasing Magnesium Intake

  • Variety: Incorporate a mix of the above-mentioned foods into your diet to ensure you get a broad range of nutrients.
  • Whole Foods: Processed foods tend to have lower magnesium levels, so choose whole, unprocessed foods whenever possible.
  • Supplements: If you have difficulty meeting your magnesium needs through diet alone, talk to your healthcare provider about whether a supplement might be right for you. There are a range of magnesium supplements available across Australia. We recommend Ultra Magnesium or The Magnesium Collection by Nature's Help.

Ensuring adequate magnesium intake is essential for maintaining overall health and well-being. By adding these magnesium-rich foods to your diet, you can help support your body’s vital functions and enjoy a range of delicious and nutritious meals.

Which Foods Are Rich in Magnesium?

Maintaining Magnesium Intake for Women

Magnesium is a crucial mineral that supports various bodily functions. Incorporating foods that are high in magnesium which have been listed within this article can help you to meet your nutritional needs.

For more tips on maintaining a healthy diet and natural supplements, visit Nature's Help and explore our range of nutraceutical products designed to support your health naturally.


  • Eat for Health
  • National Institutes of Health
  • Australian Prescriber. Magnesium: the forgotten electrolyte.
  • Australian Bureau of Statistics. Australian Health Survey - Usual Nutrient Intakes, 2011-12 financial year.
  • Open Heart Journal. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis.
  • Health Direct: Foods High in Magnesium

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