10 Delicious Foods That Are Rich in Magnesium

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Last updated: September 19, 2021

Looking for a good way to give your immune system boost? Want to have stronger bones and more energy? If so, you may need to level up your magnesium intake.

In this article, I am going to share my 10 favorite magnesium rich foods that you can easily include in your daily diet.

Top 10 Magnesium Rich Foods

In no particular order, here are my 10 foods that are rich in magnesium.

1. Brazil Nuts

One small cup of Brazil nuts (100 grams) contains 376 milligrams of magnesium, which is 95% of the daily recommended intake. Brazil nuts are also rich in selenium, calcium, iron, and vitamin B6.

Brazil nuts
Brazil nuts

Just like almonds, I love eating Brazil nuts as a healthy snack between meals. You can also add crunched Brazil nuts to puddings and homemade desserts for extra flavor and nutrition.

Most nuts and seeds are rich in magnesium so if you want to boost your magnesium intake by eating more nuts, simply pick your favorite.

2. Tahini

It takes just one tablespoon of tahini to add an extra 14 milligrams of magnesium to your diet. This delicious and healthy treat is also loaded with thiamin, lecithin, potassium, iron and vitamin E.

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Rich in calcium, tahini can also help with increasing bone density and preventing osteoporosis. What’s even better is that tahini has just a few calories per serving.

Tahini also happens to be one of my favorite vegan sources of protein.

3. Whole Wheat Bread

Not everyone loves bread as much I do, but one slice of whole wheat bread provides about 23 milligrams of magnesium.

Whole wheat bread
Whole wheat bread

Packed with fiber and slow-digesting carbs, whole wheat bread gives you steady energy and prevents blood sugar spikes.

Serve one or two slices of whole wheat bread with tahini for breakfast to further boost your magnesium intake and stay full until lunchtime!

4. Seaweed

Seaweed is a staple of the Asian cuisine. It boasts a whopping 120 milligrams of magnesium per 100 grams, or 12mg per 2 tablespoons. Most seaweed varieties are also rich in calcium, vitamin C and iron.

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This nutrient-dense sea vegetable has just 20 calories per serving, so it can easily fit in any diet. It goes well with tuna, salmon, poultry, miso and all sorts of different salads.

Roasted seaweed, also known as nori, is one of my favorite afternoon snacks.

5. Blackberries

If you have an irresistible sweet tooth, snack on blackberries!


On average, blackberries contain 20 milligrams of magnesium per 100 grams, and they also boast one of the highest anti-oxidant values of all foods.

When consumed as part of a balanced diet, blackberries (and other berries) help lower cholesterol levels, maintain healthy bones and teeth and decrease your risk of diabetes and other diseases.

6. Passion Fruit

I absolutely love passion fruit and often add it on top of my cup of yogurt. Passion fruit packs more than 5 milligrams of magnesium per serving (or 29mg per 100g) and has only 17 calories.


With its naturally sweet flavor, it’s ideal for homemade desserts, such as passion fruit mousse, cakes and jellies.

7. Okra

The edible green seed pods of okra provide almost 60 milligrams of magnesium per cup (100g). High in vitamin A, vitamin C, vitamin B6, and iron, it helps to boost your immune system.


Studies have indicated that okra helps to regulate blood sugar levels, improve diabetes symptoms and relieve stress.

And because of its high fiber content, it also supports with digestive health. I use it in stews and salads, and it tastes delicious!

8. Blackstrap Molasses

Blackstrap molasses are a great alternative to processed sugar.

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This natural sweetener is more nutritious than table sugar and contains 48 milligrams of magnesium per tablespoon. It is also rich in B-complex vitamins, magnesium, iron, calcium and selenium.

Blackstrap molasses can be safely consumed by diabetics and helps prevent anemia, insulin spikes, osteoporosis and constipation.

9. Spinach

This may sound very obvious, but to get more magnesium in your diet, go and eat more veggies!

Spinach in bowl

One cup of spinach (30g) gives you 24 milligrams of magnesium, as well as good amounts of fiber, vitamin A, vitamin C, iron, calcium and zinc.

Salads with raw spinach are perfect on warm summer days when you want a quick refreshing meal and they are very easy to prepare. Spinach is also one of my favorite greens to add into my green smoothies.

10. Avocado

One average avocado contains around 60 milligrams of magnesium, as well as large doses of vitamin C, vitamin B6, calcium and iron. Avocado is low in carbs and rich in heart-healthy fats, making it ideal for dieters.

Avocado cut in two

Personally, I use it as a replacement for butter and mayonnaise in salad dressings, sauces and spreads. It also goes very well in green smoothies and cream soups.

Oh, and don’t just throw away the seed because an avocado seed is a great source of dietary fiber.

Why Is Magnesium So Important?

Magnesium is an essential mineral that plays an important role in numerous biochemical reactions in the body.

Just to name a few, magnesium helps to regulate your blood sugar, metabolism, energy levels, blood pressure and enzyme activity.

A diet rich in magnesium can improve your workout performance, increase immunity and enhance memory and mental function.

Almonds in a bowl

Magnesium intake is associated with greater bone density and improved bone crystal formation. It also supports calcium absorption and helps to activate vitamin D which is essential for good bone health.

Calcium and magnesium function together, which is why you often see supplements that combine both of these minerals in one product.

Magnesium Deficiency

Statistics have shown that more than half of the American population does not consume the recommended daily requirement for magnesium.

Magnesium deficiency may lead to a variety of symptoms, from fatigue and mood swings to nausea and loss of appetite. In severe cases, it can lead to numbness and tingling, mood swings and seizures.

A deficiency in magnesium can also affect your workout performance and energy levels. You may experience slow recovery from training, muscle cramps, recurring infections and overall fatigue and weakness.

The best way to prevent health issues associated with magnesium deficiency is to simply increase your magnesium intake. You can do this by either taking supplements, or by eating more magnesium rich foods such as nuts, seeds, seaweed, blackberries and dark leafy greens.

Final Thoughts

As mentioned above, magnesium deficiency is actually quite a common thing, so it’s important to check whether you are getting enough magnesium in with your current diet.

Hopefully this list of my personal favorite magnesium rich foods has given you some good ideas on how to further improve your overall well-being.


Magnesium rich foods

Donna Harrison

I created Healthy Food Tribe because I am passionate about discovering new foods and learning everything about them. I am also a smoothie fanatic and I document all my favorite recipes here on my blog.

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