Top 10 Foods Highest in Magnesium

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. Magnesium is also involved in at least 300 biochemical reactions in the body. 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. The current DV for magnesium is 400mg. Below is a list of high magnesium foods, for more, see the lists of high magnesium foods by nutrient densitymagnesium rich foodsvegetables high in magnesium, and fruits high in magnesium.

#1: Dark Leafy Greens (Spinach)

Magnesium 100g (Raw) 1 Cup (Raw – 30g) 1 Cup (Cooked – 180g)
79mg (20% DV) 24mg (6% DV) 157mg (39% DV)

Other Greens High in Magnesium (%DV per cup cooked): Swiss Chard (38%), and Kale (19%). Click to see complete nutrition facts.


#2: Nuts and Seeds (Squash and Pumpkin Seeds)

Magnesium in 100g 1/2 cup (113g) 1 ounce (28g)
534mg (134% DV) 606mg (152% DV) 150mg (37% DV)

Other Nuts and Seeds High in Magnesium (%DV per 1/2 cup): Sesame Seeds (63%), Brazil Nuts (63%), Almonds (48%), Cashews (44% DV), Pine nuts (43%), Mixed Nuts (39%), and Peanuts (31%), Pecans (17%), Walnuts (16%). Click to see complete nutrition facts.

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