Magnesium Rich Foods

Your Body Needs Magnesium

Magnesium is a major mineral that needed for so many things, including muscle and nerve function (including your heart muscle), and regulation of blood sugar and blood pressure. It’s also essential for energy production, and bone health.

Men need about 400 milligrams per day and women need around 300 milligrams per day, but according to studies, most people consume less than those recommended amounts.

You can increase your magnesium intake by taking dietary supplements or eating fortified cereals, but flip through the slideshow to find our favorite foods that are naturally high in magnesium

Acorn Squash

Acorn squash is best known for its high vitamin A content, but it’s also a good source of minerals such as magnesium, potassium, and calcium. In fact, one cup of acorn squash cubes has 88 milligrams of potassium.


Almonds are a good source of minerals including magnesium. A one-ounce serving of 23 almonds has 77 milligrams of magnesium. It’s also a good source of most B-complex vitamins, vitamin E and healthful monounsaturated fats.



Artichokes are low in calories and high in nutrition, including magnesium. One medium artichoke has 77 milligrams of magnesium, along with plenty of fiber, potassium, and B-complex vitamins.


Avocados are best known for being a rich source of monounsaturated fatty acids, similar to olive oil. But they’re also a good source of several vitamins and minerals. One avocado has about 60 milligrams magnesium, plus lots of potassium, B-complex vitamins, vitamin K, and fiber.

Beets and Beet Greens

Don’t throw away the tops when you buy fresh beets. The greens are rich in many vitamins and minerals, including vitamins A and C, iron, calcium and magnesium. One cup of cooked beet greens has about 100 milligrams of magnesium. Beets aren’t a bad source either with about 20 milligrams per cup.

Black Beans

Black beans are best known for their fiber content, but they’re chock full of vitamins and minerals too. One cup of cooked black beans has 120 milligrams of magnesium, along with lots of iron, potassium, calcium, and several B-complex vitamins.

Brazil Nuts

Brazil nuts are rich in magnesium — one serving of six nuts has 107 milligrams. That same serving also has lots of monounsaturated fats and lots of selenium that works as an antioxidant to protect the cells in your body.

Brown Rice

Brown rice is a good source of B-complex vitamins and several minerals, including 84 milligrams of magnesium per cup of cooked rice. It’s also a good source of fiber, zinc and potassium.


Cashews are another nut that’s rich in magnesium. One ounce of cashews has 83 milligrams of magnesium, plus a good amount of iron, potassium, zinc, vitamin K and several B-complex vitamins.


Edamame is young soy beans that are prepared and served in the pod. They’re an excellent source of magnesium and other nutrients. One cup of edamame has 99 milligrams of magnesium, along with lots of calcium, iron, potassium and fiber.

Lima Beans

Lima beans are a delicious source of magnesium and other nutrients. One cup of cooked lima beans has 81 milligrams of magnesium. It also has lots of iron, potassium, fiber, most B-complex vitamins, and protein.


Peas aren’t included on many healthy foods lists, which is a shame because they’re quite good for you. One cup of cooked peas has 62 milligrams of magnesium, along with plenty of iron, potassium, zinc, B-complex vitamins and vitamin A.