magnesium rich foods chart

TOP 16+ Magnesium Rich Foods Chart and It’s Benefits

Magnesium is an extremely important mineral. It’s involved in hundreds of chemical reactions in your body and helps you maintain good health, but many people don’t reach the reference daily intake (RDI) of 400 mg. Magnesium is an essential mineral required by the body for maintaining normal muscle and nerve function, keeping a healthy immune system, maintaining heart rhythm, and building strong bones. A deficiency in magnesium can lead to muscle spasms, cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction. Conversely, consuming too much magnesium typically causes diarrhea as the body attempts to excrete the excess.


Magnesium is an element and mineral found throughout nature and one of the body’s electrolytes. In the body, it is the fourth most abundant mineral and is absolutely crucial to many aspects of health.

About 99 percent of your body’s total magnesium is stored in your bones, muscles and soft tissues while only about 1 percent is concentrated in the blood. Low levels of magnesium have been associated with a number of conditions and diseases, type 2 diabetes, insulin resistance, migraines, hypertension, attention deficit hyperactivity disorder and heart disease. I have made a complete magnesium rich foods chart down below please follow it to better know about the importance of magnesium and it’s benefits.


  • Children 1-3 years : 80 mg
  • Children 4-8 years : 130 mg
  • Children 9-13 years : 240 mg
  • Teens 14-18 years : boys 410 mg and girls 360 mg
  • Adults 19-30 years : men 400 mg and women 310 mg
  • Adults 31+ years : men 420 mg and women 320 mg

Magnesium is found naturally in many different foods. Although magnesium deficiency is rare, many Americans don’t get as much of the mineral as they should in their diets. Still, the average adult may only get 66 percent of their daily-recommended magnesium in their normal diet. This could be a result of the amount of processed foods we eat.


  • Alleviates PMS Symptoms
  • Reduces Blood Pressure
  • Boosts Performance
  • Relieves Inflammation
  • Prevents Migraines
  • Improves Blood Sugar
  • Fights Against Depression
  • Enhances Sleep Quality


Magnesium is one of the most important minerals when it comes to maintaining optimal health. In fact, magnesium is involved in more than 300 reactions in the body and is needed for many important bodily functions, including:

  • DNA synthesis
  • Muscle contractions
  • Blood pressure regulation
  • Protein synthesis
  • Insulin metabolism
  • Nerve transmission
  • Reproduction


As mentioned, magnesium is a mineral responsible for numerous bodily processes. An anti-inflammatory mineral offering protection against illnesses like arthritis and Alzheimer’s disease, magnesium has been used to remedy problems like high blood pressure, diabetes, respiratory issues, and much more. But as you may suspect, just as upping magnesium intake can solve problems, a magnesium deficiency could lead to many of those same issues and much more.

Here are 16 signs of a magnesium deficiency.

  • Calcium deficiency
  • Poor heart health
  • Weakness
  • Muscle cramps
  • Tremors
  • Nausea
  • Anxiety
  • High blood pressure
  • Type II diabetes
  • Respiratory issues
  • Dizziness
  • Fatigue
  • Potassium deficiency
  • Difficulty swallowing
  • Poor memory
  • Confusion

It’s important to note that while these are symptoms of a magnesium deficiency, it doesn’t necessarily mean you are definitely deficient in magnesium if you experience the above issues.


It’s almost impossible to overdose magnesium by supplementing, but consuming too much magnesium is still not a great idea. Too much of the mineral could lead to some side effects like irregular heartbeat or slowed breathing. Similar to oral ascorbic acid C, there is a bowel tolerance threshold that brings on diarrhea if exceeded. Not all magnesium supplements are easily absorbed, either.

You can find inexpensive products that feature magnesium citrate, which is among the most readily absorbed forms of magnesium supplements.

You can also apply transdermal magnesium chloride topically to be absorbed internally through the skin. Magnesium chloride is also known as magnesium oil, though not really an oil. It’s a briny solution from ancient sea beds. It is available through various online sources. Google magnesium oil products.

Magnesium Rich Foods Chart

Check out below the list of magnesium rich foods chart that we compiled for you to easily manage your magnesium intake. And also know the importance of magnesium for your health and it’s benefits.


magnesium rich foods chart

Most whole grains are a good source of magnesium, but whole wheat flour wins with 160 mg per cup. Use whole wheat instead of white flour for baking, and buy whole wheat bread at the store.


magnesium rich foods chart

quinoa is listed in magnesium rich foods chart because of it’s rich properties of magnesium. It’s prepared and eaten in a way that’s similar to rice. It’s known for its many health benefits, including a high protein and mineral content.

One cup of cooked quinoa has 118 mg of magnesium.


magnesium high foods list
Black beans in a wooden spoon. Close-up.

All beans have health benefits, but when it comes to magnesium, black beans come out on top. They boast 120 mg per cup.

Warm up this winter with spicy black bean chili, or try making easy black bean dip for your next gathering.


Edamame magnesium high foods list

edamame are soy beans still in the pods.

They’re usually steamed or boiled and can be eaten plain or added to a dish.

Half a cup of shelled, cooked edamame beans have 50 mg of magnesium.


sesame seeds high in magnesium

101 mg in 1 ounce roasted
Sesame seeds may add some sizzle to your sex life—they’re chock-full of zinc, which can help testosterone and sperm production in men. They’re also a good source of iron and vitamin B-6.


128 mg in ¼ cup

Sunflower seeds are a surprisingly good source of bone-building calcium. Additionally, they’re high in polyunsaturated fats, which can help reduce bad cholesterol levels in your blood when eaten in moderation.

You can have them as a snack, but beware store-bought packages: most of them are loaded with sodium. Instead, buy raw sunflower seeds and toast them yourself.  You can also sprinkle sunflower seeds on salads for a healthier crunch than croutons.


33 mg in one medium banana

When bananas are still a little green, they are one of the best sources of resistant starch, a healthy carb that fills your belly and fires up your metabolism. Bananas also offer a dose of potassium , an electrolyte that can help  lower blood pressure naturally.

The options are practically endless: blend them into a smoothie, slice them into a bowl of oatmeal or onto a top of peanut-butter toast, or simply pull of the peel and take a bite.


48 mg in 1 cup

A cup of peas provides nearly a day’s worth of vitamin C. Peas also provide protein, potassium, and vitamin A.

The possibilities are endless: toss peas in a stir-fry or on top of a salad, make a belly-warming split-pea soup, mix them into pasta, or even eat them raw.


33 mg in 1 ear

Some people say carb-heavy corn is a diet no-no. Though corn does have 6 to 8 grams of naturally occurring sugar in one ear, this healthy whole grain is also a great source of fiber, B vitamins, vitamin C, and plant-based protein.

 Go beyond cobs drenched in butter and salt. Instead, brush them with olive oil and place them directly on a hot grill for a smoky flavor.


40 mg in 1 tablespoon whole

A sprinkling of ground flaxseed turns a cup of yogurt or cereal into a heart-healthy breakfast: a tablespoon contains more than half your recommended daily intake of omega-3 fatty acids. Flaxseed also gives you doses of fiber and the antioxidant lignan.

Flaxseed has a nutty flavor that works well sprinkled into yogurt and cereal, or blended into smoothies. Just be sure to grind them first (or buy them pre-ground)—otherwise the seeds will pass through you without being digested, and you won’t reap the health benefits.


Not only are almonds, cashews, and peanuts a healthy snack, but they’re also packed with magnesium.

One ounce of almonds has 80 mg, or about 20 percent of your recommended daily intake. Cashews have 74 mg per ounce, and 2 tablespoons of peanut butter contain 49 mg of magnesium.

These toasted nuts can be added to a variety of dishes for extra texture and flavor.


Cultured yogurt is a nutrient-rich food that has 30 mg of magnesium per cup and is a great source of protein. Not to mention it contains omega-3  fatty acids, many vitamins and minerals, and gut-healthy probiotics.


Dark, leafy greens are rich with nutrients, and spinach is no exception.

One cup of boiled spinach has 157 mg of magnesium


Dark chocolate has 64 mg of magnesium in a 1 oz serving and one square is loaded with antioxidants  which is great for heart health. Choose a dark chocolate with 70% cocoa solids.


Avocados have 58 mg of magnesium per fruit which is 16% of your needs for the day, and they also contain healthy fats (which are good for heart and brain health). Avocados are high in B vitamins  and Vitamin K, and have more potassium than bananas.


Tofu is an excellent meat substitute, whether you’re a vegetarian or just looking to switch things up a bit.

Half a cup of tofu has 37 mg of magnesium.


Magnesium is an important mineral  that you may not be getting enough of.

Thankfully, many delicious foods will give you all the magnesium you need.

Make sure to eat a balanced diet and up your intake of the foods listed above to keep your health robust and your body satisfied.

Leave a Comment

Your email address will not be published. Required fields are marked *

Sign up to our newsletter!

This site uses Akismet to reduce spam. Learn how your comment data is processed.