Looking to boost your magnesium intake? You're in luck! This essential mineral is abundant in a variety of delicious foods and drinks. Dive into vibrant green leafy vegetables like spinach, savour the hearty goodness of legumes, nuts, seeds, and whole grains – all excellent choices for loading up on magnesium [1,3]. Generally, if a food is packed with fiber, chances are it's also a good source of magnesium.
Be aware, though, that certain food processing techniques, particularly the refining of grains that strips away the nutrient-rich germ and bran, can drastically reduce magnesium levels [1]. For a detailed list of magnesium-rich foods, check out the table below.
Don't forget about hydration as well! Tap, mineral, and even bottled waters can contribute to your daily magnesium intake. However, the magnesium content can vary considerably, ranging from a trace amount of 1 mg/L to a significant 120 mg/L or more, depending on the water's origin and brand [4].
On average, your body absorbs about 30% to 40% of the magnesium you consume through your diet [2,5]. So, make those magnesium-rich choices count!
| Food | Mg per serving | Percentage Daily Value |
|---|---|---|
| Pumpkin seeds, roasted, 1 ounce | 156 | 37 |
| Chia seeds, 1 ounce | 111 | 26 |
| Almonds, dry roasted, 1 ounce | 80 | 19 |
| Spinach, boiled, 1/2 cup | 78 | 19 |
| Cashews, dry roasted, 1 ounce | 74 | 18 |
| Peanuts, oil roasted, 1/4 cup | 63 | 15 |
| Cereal, shredded wheat, 2 large biscuits | 61 | 15 |
| Soymilk, plain or vanilla, 1 cup | 61 | 15 |
| Black beans, cooked, 1/2 cup | 60 | 14 |
| Edamame, shelled, cooked, 1/2 cup | 50 | 12 |
| Peanut butter, smooth, 2 tablespoons | 49 | 12 |
| Potato, baked with skin, 3.5 ounces | 43 | 10 |
| Rice, brown, cooked, 1/2 cup | 42 | 10 |
| Yogurt, plain, low fat, 8 ounces | 42 | 10 |
| Breakfast cereals, fortified with 10% of the DV for magnesium, 1 serving | 42 | 10 |
| Oatmeal, instant, 1 packet | 36 | 9 |
| Kidney beans, canned, 1/2 cup | 35 | 8 |
| Banana, 1 medium | 32 | 8 |
| Salmon, Atlantic, farmed, cooked, 3 ounces | 26 | 6 |
| Milk, 1 cup | 24-27 | 6 |
| Halibut, cooked, 3 ounces | 24 | 6 |
| Raisins, 1/2 cup | 23 | 5 |
| Bread, whole wheat, 1 slice | 23 | 5 |
| Avocado, cubed, 1/2 cup | 22 | 5 |
| Chicken breast, roasted, 3 ounces | 22 | 5 |
| Beef, ground, 90% lean, pan broiled, 3 ounces | 20 | 5 |
| Broccoli, chopped and cooked, 1/2 cup | 12 | 3 |
| Rice, white, cooked, 1/2 cup | 10 | 2 |
| Apple, 1 medium | 9 | 2 |
| Carrot, raw, 1 medium | 7 | 2 |
