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11 Foods High in Magnesium

It’s important to eat foods that are high in magnesium, as our bodies need them. Thankfully a lot of foods that are in most diets contain a good amount of magnesium, so getting enough magnesium is often straightforward.

A bowl of raw almonds

When it comes to deciding what foods to put in your body, it’s all about balance. Eating fun, delicious foods is important, but so is eating healthy ones. And thankfully, there’s often a lot of overlap between the two. I’m a big fan of foods that are high in magnesium, because our body needs those foods, but they’re usually pretty delicious, too. 

Magnesium isn’t talked about as much as some other nutrients, but it’s important to get enough of it in your diet. Making sure you eat enough foods that are high in magnesium will help you feel your best on a day-to-day basis, while also improving your long-term health. Thankfully it's present in a lot of common foods … including coffee and many waters!

What is Magnesium?

Magnesium is a mineral that is essential in the human body. It’s found in a large amount of foods, and most people naturally get a sufficient amount of it through their diet. You don’t ever need to worry about eating too much magnesium, though if you consume too much of a magnesium supplement you could get sick. 

What Does Magnesium Do?

Magnesium is essential to your bodily functions, so it’s less about what magnesium does, and more about what a lack of it does. Without enough magnesium, you’re likely to experience a bit of inflammation, which can lead to heart disease, cancer, and diabetes. 

Having enough foods that are high in magnesium in your diet can also help prevent high blood pressure and osteoporosis. And magnesium can greatly improve your digestive system. 

How to Tell if You Need More Foods That Are High in Magnesium

Most people get a sufficient amount of magnesium, though some conditions, such as celiac disease, Crohn’s disease, and alcoholism can lead to a deficiency. You may need more magnesium in your diet if you experience any of the following symptoms: 

  • Weakness or fatigue
  • A loss of appetite
  • Nausea, upset stomach, or vomiting

11 Foods That Are High in Magnesium 

Making sure that you’re eating foods that are high in magnesium every day will give you energy and help you feel your healthiest. It will also help keep you healthy in the long run, so don’t skimp on magnesium! Here are 11 ingredients that have tons of magnesium in them, so you can make sure there’s plenty in your diet. I’m including a few recipes for each ingredient.

A spoonful of pumpkin spice almond butter drizzling the almond butter into a full jar of it, with a bowl of almonds in the background


Almonds are one of the most nutrient-rich foods available, and are considered anti-inflammatory and full of antioxidants. Almonds have other minerals too, like phosphorus and calcium. One ounce of almonds has 80 mg of magnesium.

Recipes with almonds: 

  • Pumpkin spice almond butter
  • Green bean and almond quinoa salad
  • Vanilla almond overnight oats
A bowl of avocado and zucchini soup with cubes of zucchini on top, and a spoon in it


Avocados may taste like an indulgent treat, but they’re a very healthy food. They’re considered a healthy fat, and have a ton of fiber in them. They’re also packed with potassium and B6, and really help the immune system. One medium avocado has 58 mg of magnesium. 

Recipes with avocados: 

Four donuts stacked on top of each other on a wire rack


Bananas are best known for the potassium that they have, but they also have lots of magnesium. They’re very high in fiber as well, and considered a great food to eat for heart health. Plus, bananas make a great snack! One medium banana has 32 mg of magnesium. 

Recipes with bananas:

black bean burgers on a bun with onion, tomato and lettuce

Black beans

One of the healthiest things that you can eat is legumes. All legumes are great for you, and black beans are no exception. Black beans are a staple of many plant-based diets, because they’re full of protein while also being packed with nutrients and minerals. They help manage cholesterol, sugar, and blood pressure levels. A cup of cooked black beans has 120 mg of magnesium.

Recipes with black beans:

A small jar of cashew butter with a wooden spoon in it


Cashews have also become a staple of vegan diets, because they’re such a good base for plant-based milks and cheeses. They’re also incredibly healthy, as they’re packed with protein, healthy fats, and fiber, while being low in sugar. An ounce of cashews has 74 mg of magnesium.

Recipes with cashews: 

Chia pudding in a glass jar, topped with sliced bananas and walnuts

Chia seeds

Chia seeds have become super popular due to their many health benefits. They’re easy to add to many different recipes, and have strong antioxidants. Chia seeds are excellent for both your blood sugar and blood pressure. One ounce of chia seeds has 95 mg of magnesium.

Recipes with chia seeds:

A chocolate cake with a slice removed, and one slice cut out, topped with strawberries, blackberries, and raspberries

Dark chocolate

Dark chocolate is one of life’s greatest treats, but it’s also quite good for you! It’s full of antioxidants, and it helps everything from your skin, to your heart, to your brain. And it certainly doesn’t hurt that it tastes so good. An ounce of dark chocolate has 65 mg of magnesium. 

Recipes with dark chocolate: 

A jar of chili roasted pumpkin seeds, opened, with seeds around it

Pumpkin seeds

Seeds and nuts are almost always high in magnesium. Pumpkin seeds have healthy fats and lots of protein, and can improve both your heart and your prostate. Plus, like so many foods on this list, they’re high in antioxidants. One ounce of pumpkin seeds has 74 mg of magnesium.

Recipes with pumpkin seeds:

A bowl of quinoa with a wooden spoon in it


It shouldn’t come as a surprise that quinoa has a lot of magnesium in it. Quinoa seemingly has everything good in it. Quinoa is bursting with fiber, and helps reduce the risk of chronic diseases by a huge amount. It’s an amazing food for you. A cup of cooked quinoa has 118 mg of magnesium.

Recipes with quinoa:

A casserole dish full of spinach artichoke dip, surrounded by crackers


You probably don’t need me to tell you that spinach is good for you. But it’s more than just spinach: all leafy greens are chock full of magnesium, and other good nutrients. A cup of raw spinach has 24 mg of magnesium.

Recipes with spinach: 

Two slabs of grilled tofu on a plate, with some slices cut, next to roasted peppers and broccoli


Despite being full of protein, tofu is very low in calories, and helps lower cholesterol. Tofu is also full of antioxidants, and is great for heart health. Plus it’s a lot of fun to cook with! A half a cup of tofu has 37 mg of magnesium.

Recipes with tofu: