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List Of Foods High In Magnesium and Its Benefits

Magnesium is one significant mineral required by the body. For what? For ordinary muscle and nerve work, for a solid resistant framework, for keeping up heart beat, and for making solid bones.

Aside from what is mentioned above, Magnesium has several other health benefits, so you need to start incorporating Magnesium-rich foods in your everyday meal.

How much magnesium do you need?

This table will tell you the quantity of magnesium you need to take on a daily basis. It is time you follow it in your daily routine.

Heard about the recommended dietary allowance (RDA)? It includes the magnesium you get on two levels – from the food you eat and the magnesium supplements you take.

Category Recommended Dietary Allowance (RDA)
1-3 years 80 mg/day
4-8 years 130 mg/day
9-13 years 240 mg/day
14-18 years 360 mg/day
19-30 years 310 mg/day
31 years and over 320 mg/day
Pregnant Under 19 years: 400 mg/day
19 to 30 years: 350 mg/day
31 years and up: 360 mg/day
Breastfeeding Under 19 years: 360 mg/day
19 to 30 years: 310 mg/day
31 years and up: 320 mg/day
14-18 years 410 mg/day
19-30 years 400 mg/day
31 years and Up 420 mg/day

Supposing your diet gives you plenty of magnesium (from food items itself), you need not take magnesium supplements.

Remember, excessive intake of magnesium supplements can prove to be toxic, so it is not advisable. Not at all. In fact, the highest dose of magnesium supplements you should take is:

  • 65 mg/day for children aged 1-3 yrs.
  • 110 mg/day for children aged 4-8 yrs.
  • 350 mg/day for adults and children aged 9 yrs. and up

How to Increase Your Magnesium Intake

To get your levels of magnesium:

  • Eat magnesium-rich foods
  • Take oral magnesium supplements twice a day
  • Combine foods rich in magnesium and magnesium supplements with “topical” form (e.g. rubbing magnesium oil into your skin) as it restores magnesium levels faster.
  • For better utilization and absorption of magnesium, you need to get the maximum of these nutrients in your diet – Vitamin D3, Vitamin B1 (thiamine), Vitamin B6, Vitamin E and Selenium.
  • There are good homoeopathic Magnesium formulas too. One such homoeopathic remedy is Mag Phos which allows Magnesium to be quickly absorbed into the cells again.

Foods High In Magnesium

Food Serving Size Mgm (per serving) DV % Cals
Sweet corn 1 ear 33 53 200
Pumpkin Seeds 0.25 cup 190.92 48 180.30
Spinach 1 cup 156.60 39 41.4
Raw Spinach 1 cup (cooked) 157 39 41
Chard 1 cup 150.50 38 35
Sesame seeds 0.25 cup 126.36 32 206.3
Black Beans 1 cup 120.40 30 227
Cashews 0.25 cup 116.80 29 221.2
Sunflower seeds 0.25 cup 113.75 28 204.4
Dark Chocolate 1 square 95 24 218
Brown Rice 1 cup 83.85 21 216.40
Almonds 0.25 cup 80 20 Not known
Oatmeal 0.25 cup 69.03 17 151.7
Tofu 4 oz 65.77 16 164.4
Flaxseed 2 TBS 54.88 14 15.74.8
Peas 1 cup 53.72 13 115.7
Yogurt or Kefir 8 ounces 50 13 Not known
Figs 1/2 cup 50 13 Not known
Avocado 1 cup 44 11 322
Dates 1 cup (chopped) 43 11 282
Banana 1 medium 32 8 Not known
Broccoli 1 cup 32.76 8 54.6
Legumes 1 cup 47.9 Not known Not known


Some more details for you to munch on w.r.t the importance and value of Magnesium in food:


Cooked spinach is highly healthy and a low-calorie superfood which provides 157 milligrams of magnesium per cup.


Swiss chard packs an impressive amount of magnesium, apart from potassium, calcium, copper, and other vitamins and minerals.

Pumpkin seeds

A powerhouse of nutrition, it is wrapped up in a very small package. The seeds of pumpkin are exceptionally high in magnesium, one of the seven essential macro-minerals.

Yoghurt or Kefir

Rich in calcium and magnesium, Kefir certainly helps in improving bone health.


Include your favourite nuts – almonds – in your daily diet (or for gifting) and see how your health gets bonus points via the magnesium content in it.

Black Beans

Excellent source of magnesium, iron, and also very high in phosphorus, folate and B vitamins.


Just add an avocado to your plate every day and see the plethora of health benefits they provide.


Dried figs are good-to-go when it comes to fulfilling your magnesium, manganese, and calcium needs. When you snack on figs, you get a low-calorie way to increase your intake of these essential nutrients.

Dark Chocolate

A 1.45-ounce chocolate bar gets you 13 milligrams of magnesium. Dark Chocolate is not just good for your heart, brain, and blood sugar; it is full of antioxidants, vitamins, and minerals, including magnesium.


Go bananas. It is not only a good energy-boosting snack, it gives you 32 milligrams of magnesium, along with potassium, Vitamin C, fibre, and more.

Sesame seeds

These seeds may be tiny, but they are packed with stress-relieving minerals, magnesium and calcium.

Sunflower seeds

Did you know, ½ cup of sunflower seeds gets you 21% of the recommended daily amount of magnesium?


Another way it is to get both magnesium and potassium. Keep munching cashew nuts to get the most of magnesium.


Nothing can stop you from eating this vegetarian soy protein “Tofu” considering it is a good source of magnesium, copper, zinc and vitamin B1.


Just 1 tbsp flaxseed provides you 10% of the recommended amount of magnesium per day.


Oatmeal not only reduces cholesterol and high BP, it is high in fiber, and antioxidants. A 3/4-cup oatmeal serving gets s you 47mgm of magnesium.


It is a good source of magnesium which can be utilized in different ways. Serve broccoli in raw or cooked form.

Sweet corn

Just a cup of sweet yellow corn gives you over half the daily recommended amount of magnesium.


Green Peas? It is one of the world’s healthiest foods and a very good source of magnesium as well. The next time, you eat a peas pulao feel happy of the magnesium your body could be getting.

Raw Spinach

When you eat the cooked leaves of raw spinach, your body cannot thank you less on the amount of magnesium it is getting.

Brown Rice

It is a good source of minerals like magnesium, selenium, phosphorus, copper, etc.


Munch on figs (in your pastime or take it along in your picnic basket) and your health will be more than happy on getting the much-needed magnesium.

Dark Chocolate

Considered as a “cheat” food by chocolate-lovers, dark chocolate will not disappoint you when it comes to giving you the benefits of magnesium.


The legume family (including lentils, beans, chickpeas, peas and soybeans) are very rich in many different nutrients, including magnesium.


Not only is date sweet and tasty, but they are also nutritious as well. Just a 100-gm serving of dates adds up to 11% of the average person’s daily magnesium needs.


We guess that the article above was able to give answers to some of these queries; magnesium-rich fruits, foods high in zinc, foods high in potassium, drinks high in magnesium, magnesium in banana, calcium rich foods, magnesium rich juices, calcium, iron zinc magnesium rich foods, How can I raise my magnesium levels quickly?, What are the symptoms of magnesium deficiency?, Which fruit contains magnesium?, How can I get more magnesium? If you still have questions, please comment below.

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