Magnesium is a mineral your body needs to keep your bones strong, regulate blood pressure, and deal with stress. But most people don’t get enough.
Luckily, eating a variety of magnesium-rich meals and snacks can help you reach your daily magnesium requirements.
Magnesium: 154 mg per ounce, or 37% of the Daily Value (DV)
Pumpkin seeds are an excellent source of magnesium. They are also high in plant-based protein, providing 8.45 grams per ounce.
Tip: For a quick snack, pair pumpkin seeds with other magnesium-rich ingredients, like dried apricots or dark chocolate.
Magnesium: 162 mg per egg muffin containing two eggs and a cup of spinach, or 38.5% DV
Egg muffins are a simple, filling snack option high in vitamins and minerals. You can prepare them ahead of time and make them with magnesium-rich ingredients, like spinach. An egg muffin containing two eggs also provides 12.52 grams of filling protein.
Magnesium: 82.8 mg per ounce (about a quarter cup), or 20% DV
Cashews are a good source of plant-based protein, heart-healthy fats, and vitamins and minerals like zinc, copper, and iron.
They can be enjoyed on their own or paired with other magnesium-rich ingredients like dark chocolate chips, pumpkin seeds, and dried fruit to make a healthy trail mix.
Magnesium: 99.2 mg per cup, or 24% DV
Edamame are immature soybeans that you can snack on. They are high in protein and fiber, providing 18.5 grams and 8 grams per cooked cup, respectively. Fiber and protein help you feel full between meals, which can help you eat fewer calories overall to maintain a healthy body weight.
Magnesium: 76.5 mg per ounce, or 18% DV
Almonds are another good source of magnesium and other vitamins and minerals, including vitamin E, a powerful antioxidant needed for immune function. An ounce of almonds contains 6.8 mg of vitamin E, or 45% of the DV.
Most people don’t consume enough vitamin E, so snacking on almonds can help you meet your daily requirements.
Magnesium: 79 mg per serving made with half an avocado and a thick slice of whole-grain bread, or 18.8% DV
Avocados are a good source of magnesium. A medium avocado (about 201 grams) contains 58.3 mg, or 13.8% of the DV.
For a magnesium-rich snack, serve sliced or mashed avocado on whole-wheat toast. Whole grains, like whole-wheat bread, are a better source of minerals than refined grains.
Magnesium: 146.2 mg, or 35% DV
Chia seeds are high in fiber, healthy fats, and minerals like calcium, zinc, selenium, and magnesium.
To make a magnesium-rich chia pudding, mix 1/2 cup of unsweetened soy milk with 2 tablespoons of chia seeds in a glass bowl or jar, then let it sit in the refrigerator until firm.
Tip: Top your chia pudding with fresh blackberries and chopped nuts for an extra boost of magnesium.
Magnesium: 78.7 mg per cup, or 19% DV
Chickpeas are a good source of potassium. Potassium and magnesium are critical for regulating blood pressure levels, and snacking on foods rich in these minerals may help lower blood pressure, protecting heart health.
Studies show that people who regularly eat beans, like chickpeas, have a lower risk of high blood pressure and heart disease.
Magnesium: 66 mg per 2-tablespoon serving of cacao powder, or 15.7% DV
Cocoa products, such as cacao powder, are rich in magnesium. Cacao powder undergoes less processing than cocoa powder, giving it a more intense taste. It’s also higher in nutrients.
Boost your magnesium intake by mixing two tablespoons of cacao powder into a cup of hot dairy or nondairy milk. Add a scoop of collagen for skin and joint health, along with your favorite sweetener to taste.
Magnesium: 118 mg per cooked cup of quinoa, or 28% DV
Quinoa is a gluten-free grain rich in nutrients like magnesium, complete plant-based protein, copper, manganese, iron, folate, phosphorus, B6, and zinc.
To make a balanced, magnesium-rich quinoa salad, pair cooked quinoa with sautéed vegetables and a protein source, like tofu, chicken breast, or grilled shrimp.
Magnesium: 63 mg per ounce (one-quarter cup), or 13% DV
Peanuts are a popular snack food, and for good reason. They are shelf-stable, portable, and high in filling nutrients like protein and fiber. They’re also packed with vitamins and minerals, like magnesium.
Tip: Enjoy peanuts on their own for a quick snack or pair them with fresh fruit for a more well-rounded option.
Magnesium: 94.8 mg per boat, or 23% DV
Pairing peanut butter with banana creates a magnesium-rich snack that can be enjoyed at any time.
To make a banana boat, cut a long slit down the length of a large banana and spread two tablespoons of peanut butter inside it. You can also top with nuts or dried fruit.
Magnesium: 64.6 mg per ounce of dark chocolate containing 70-85% cacao solids, or 15% DV
Dark chocolate contains a higher percentage of cocoa than milk or semi-sweet chocolate, making it a more concentrated source of minerals, like magnesium.
Tip: Try pairing dark chocolate with other magnesium-rich ingredients, like nuts and seeds.
Magnesium: 56.8 mg per 6-ounce can, or 13.5% of the DV
Tuna is a concentrated source of magnesium. It is also rich in protein, with one 6-ounce can packing 40.6 grams.
Try making tuna salad by mixing tuna with mayo or Greek yogurt, or enjoy canned tuna over a bed of greens, like spinach or kale, which are also high in magnesium.
Magnesium: 41.6 mg per cup, or just under 10% DV
Dried apricots are sweet, chewy, and packed with fiber and essential minerals like magnesium, potassium, and iron.
Tip: Pair dried apricots with nuts like cashews or almonds, or enjoy them on their own as a healthier alternative to candy.
Magnesium: 120 mg per cup of cooked black beans, or 29% DV
Black beans are packed with fiber, protein, and several vitamins and minerals, including magnesium.
To make a quick and nutritious black bean salad, mix a can of rinsed black beans with chopped cherry tomatoes, diced red onion, and sliced avocado. Dress your salad with olive oil, fresh lime juice, and a pinch of salt.
Magnesium: 188 mg, or 44.7% DV
Greek yogurt is a high-protein dairy product packed with vitamins and minerals, like calcium and magnesium.
To make a Greek yogurt parfait, add 1 cup of blackberries and 1 ounce of pumpkin seeds to a cup of Greek yogurt,
Tip: To boost the magnesium content of your parfait even higher, add one tablespoon of cacao nibs. These contain 31 milligrams of mg, or 7.3% of the DV.
If you’re looking to increase your magnesium intake, consider adding more magnesium-rich foods to your diet.
Snacking on healthy foods like nuts, seeds, tuna, roasted chickpeas, and dried apricots is an easy way to meet your daily magnesium needs.
