Foods High in Magnesium Chart (Free + 20 Recipes)

See exactly how much magnesium is in your food with my dietitian-made chart, plus magnesium’s health benefits and 19 magnesium-rich recipes to try.

Photo of foods high in magnesium including spinach, Swiss chard, pumpkin seeds, quinoa, chia seeds, avocado, almonds, dark chocolate, bananas, and beans.

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Did you know that magnesium is one of the most important minerals for human health? It’s involved in over 300 biochemical reactions and plays a vital role in everything from energy production to protein synthesis to cardiac function.

Unfortunately, many people don’t get enough magnesium. In this post, I’ll share a chart of magnesium-rich foods so you can see amounts at a glance, walk you through magnesium’s health benefits, and give you 19 recipes to help you eat more of it.

Foods High In Magnesium Chart

Most women need 320 mg of magnesium a day, and most men need 420 mg. Here’s how much you’ll get from some of my favorite magnesium-rich foods, so you can see at a glance how easily it adds up! All of the foods listed below provide 10% or more of your daily magnesium value (based on 420 mg/day).

FOOD	SERVING SIZE	MAGNESIUM (mg)
Pumpkin seeds, raw, shelled	1 oz	168
Spinach, cooked	1 cup	157
Swiss chard, cooked	1 cup	150
Quinoa, cooked	1 cup	118
Brazil nuts, raw, shelled	1 oz	106
Sunflower seeds, raw, shelled	1 oz	105
Sesame seeds	1 oz	99
Chia seeds	1 oz	95
Tempeh	1/2 cup	87
Brown rice, cooked	1 cup	86
Cashews, raw, shelled	1 oz	81
Almonds, dry roasted	1 oz	77
Dark chocolate, 70-85%	1 oz	65
Black beans, cooked	1/2 cup	60
Edamame, shelled, cooked	1/2 cup	54
Peanuts, dry roasted	1 oz	50
Soy milk, unsweetened	1 cup	49
Baked potato, with skin	1 medium	48
Banana, whole	1 medium	41

Magnesium Health Benefits

Magnesium regulates blood pressure, supports energy production, bone health, and your immune system, and helps stabilize your heart rhythm. It also helps regulate blood glucose levels, keeps you regular (we’re talking bathroom regular here), and helps maintain normal nerve and muscle function. Health conditions magnesium might help with include:

Migraines

Research has suggested that up to 50% of people with migraines may be deficient in magnesium. Several studies suggest that magnesium may reduce the frequency of migraine attacks in people with low magnesium levels. Studies typically used a dosage of 600 mg/day.

If you suffer from migraines, as I do, try boosting your intake of magnesium-rich foods first to see if it lessens the frequency of your headaches. If not, consider trying a magnesium supplement.

Diabetes

Individuals with diabetes are typically magnesium-deficient, and some studies suggest that magnesium supplementation may improve insulin sensitivity and blood sugar control.

A 2015 double-blind, placebo-controlled study of 116 people with pre-diabetes found that magnesium supplementation improved blood sugar levels and insulin resistance. However, only people with low magnesium levels showed significant improvement.

High Blood Pressure & Heart Health

Although reductions are small, some studies have suggested that supplemental magnesium may also help lower blood pressure in people with hypertension. The median magnesium dose in these studies was 368 mg/day.

In addition, epidemiological studies and meta-analyses have associated high magnesium intake with a lowered risk of metabolic syndrome and diabetes, along with hypertension.

You may also like: Want to lower your blood pressure naturally? Get your free DASH Diet Printable ebook and meal plan and learn more about the best diet and lifestyle tips to reduce your risk of heart issues and other diseases.

Osteoporosis

Although studies are limited, bone mineral density may increase in postmenopausal women with increased intake of magnesium-rich foods and magnesium supplements.

Constipation

Fluids, fiber-rich foods, exercise, two kiwi fruits per day, & fiber supplements, if needed, are my go-to recommendations for alleviating constipation in my clients with IBS. However, when that doesn’t work, I recommend magnesium-rich foods and a magnesium supplement to help with constipation.

Mood & Sleep

Did you know magnesium helps regulate melatonin, the hormone that regulates our sleep/wake cycle? In addition, magnesium may help dampen anxiety by acting on GABA receptors.

While sleep studies on magnesium supplementation are limited, one study of 45 older adults showed improvement in subjective measures of insomnia after taking 500 mg of magnesium daily for eight weeks. Anecdotally, many of my clients find that supplementing with magnesium at night helps them sleep better.

Learn more: The Ultimate Guide to Natural Sleep Tips for Better Health & Good Mood Food: Mood-Boosting Foods to Help You Feel Great.

The Bottom Line:

Magnesium is the 4th most abundant mineral in our bodies and is essential for hundreds of biochemical reactions to maintain health. Magnesium truly is MARVELOUS!

Are you getting enough magnesium in your diet?

Foods high in magnesium. Colorful salad with greens, quinoa, nuts, and seeds. — *Your body will thank you for eating this delicious magnesium-rich **Superfood Quinoa Salad**!*

Dietary studies in the US consistently show that magnesium intake is below recommended levels. In addition, the following groups of people are at risk for magnesium deficiency:

Gastrointestinal diseases, including Crohn’s and celiac disease
Type 2 diabetes
Chronic alcohol abuse
Older adults

The RDA (Recommended Dietary Allowance) for magnesium in healthy adults is as follows:

Women 19-30, 310 mg/day
Women 31+, 320 mg/day
Pregnant Women 350-360 mg/day
Lactating Women 310-320 mg/day
Men 19-30, 400 mg/day
Men 31+ 420 mg/day

What about magnesium supplements?

While it’s best to get magnesium from the magnesium-rich foods listed below, consider a supplement if you can’t meet your recommended daily allowance through food alone. Here are tips for choosing the best one:

Magnesium oxide is inexpensive but not well absorbed and may cause diarrhea. Consider this form for constipation.
Magnesium citrate is my top choice for constipation because it’s gentler on your digestive system than magnesium oxide.
Magnesium glycinate is my go-to recommendation for a well-absorbed magnesium supplement. Choose this form for health conditions other than constipation.
Powdered magnesium, like Calm or OMG! Magnesium is another option if you don’t like taking pills. Mix it in water and sip it throughout the day.

Important! The upper limit for magnesium from supplements is 350 mg. Although supplemental magnesium is generally safe, check with your physician or registered dietitian first to determine if, what, and how much magnesium supplementation you need, especially if you take diuretics, heart medications, or antibiotics. Higher doses, like the 600 mg used in migraine studies, or as sometimes used for constipation, may still be safe, but should be taken with guidance from your doctor.

What Foods Have Magnesium Glycinate?

Short answer: none!

As recommended above, magnesium glycinate is a supplement made by binding magnesium to glycine, an amino acid. You won’t find it in spinach, pumpkin seeds, or any foods.

So if you’ve been searching for “magnesium glycinate foods,” here’s my advice: consult the chart above for magnesium-rich foods.

If you’re curious about glycine, most protein foods contain some, and collagen-rich foods like bone broth, gelatin, and skin-on chicken are especially good sources.

Eating these foods together makes for a tasty, nourishing meal, but it isn’t the same as taking a magnesium glycinate supplement.

Same goes for magnesium oxide or citrate. These are supplement forms, not magnesium naturally found in food.

Foods High in Magnesium

Now that you understand why magnesium matters for your health, let’s talk about how to get more of this marvelous mineral in your diet with 19 tasty recipes featuring magnesium-rich foods.