What foods are high in magnesium?

Foods High in Magnesium

Vegetables, fruits, nuts, seeds, and legumes are the richest sources of dietary magnesium, with leafy green vegetables, whole grains, and nuts providing particularly high amounts. 1, 2

Top Magnesium-Rich Foods

Vegetables

• Leafy greens: Spinach, kale, Swiss chard, collard greens 1, 2
• Other vegetables: Broccoli, carrots, green beans, green peas, lima beans, potatoes, sweet potatoes, tomatoes 1
• Legumes: Beans, lentils, split peas, soybeans 1, 2

Fruits

• High magnesium fruits: Bananas, avocados, dates, apricots 1, 3
• Other fruits: Oranges, grapefruit, mangoes, melons, peaches, pineapples 1

Nuts and Seeds

• Nuts: Almonds, peanuts, walnuts, filberts (hazelnuts), mixed nuts 1, 2
• Seeds: Sunflower seeds, pumpkin seeds 1, 2
• Nut butters: Peanut butter and other nut butters 1

Whole Grains

• Whole wheat bread and rolls
• Brown rice
• Oatmeal
• Whole grain cereals
• Whole grain pasta 1, 2

Other Sources

• Fish and seafood 1, 2
• Lean meats and poultry 1
• Dark chocolate 3
• Coffee and tea 2

Magnesium Content in Food Groups

According to the DASH Eating Plan, which is recommended by expert guidelines, the following food groups are significant sources of magnesium 1:

1. Vegetables: Rich sources of potassium, magnesium, and fiber
2. Fruits: Important sources of potassium, magnesium, and fiber
3. Nuts, seeds, and legumes: Rich sources of energy, magnesium, protein, and fiber
4. Lean meats, poultry, and fish: Rich sources of protein and magnesium

Daily Intake Recommendations

The recommended daily allowance of magnesium is 2:

• 350 mg daily for women
• 420 mg daily for men

Practical Considerations

• Declining magnesium content: Research has shown that the mineral content of magnesium in food sources is declining, making conscious food choices more important 4
• Desalinated water: In some regions, desalinated drinking water lacks magnesium, which may contribute to deficiency 3
• Bioavailability: The magnesium in whole foods is generally well-absorbed compared to some supplement forms 2

Health Impact

Adequate magnesium intake is associated with reduced risk of:

• Cardiovascular disease
• Type 2 diabetes
• Metabolic syndrome
• Hypertension
• Inflammatory conditions 2, 5, 6

For those unable to meet magnesium requirements through diet alone, supplements may be considered, but a "food first" approach is recommended by most guidelines 2, 3.