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Here are 10 healthy foods that are high in magnesium. 1. Dark chocolate. Dark chocolate is very rich in magnesium, with 65 mg in a 1-ounce (oz), or 28 grams (g), serving, which is about 15% of the ...
Dark and leafy greens qualify as a superfood, with magnesium content being just one of their many superpowers. Spinach (cooked): 1/2 cup = 78 mg of magnesium. Swiss chard (cooked): 1/2 cup = 75 mg ...
High magnesium foods include dark leafy greens, seeds, beans, fish, whole grains, nuts, dark chocolate, yogurt, avocados, bananas, and more. The current daily value (DV) for magnesium is 420mg. (6,7) Below is a list of high magnesium foods, for more, see the extended lists of magnesium rich foods, magnesium fruits, and magnesium vegetables.
Legumes, Nuts, and Seeds With Magnesium. Meat and poultry don't have a lot of magnesium, but you can find it in soy, cheese, and yogurt. These meat alternatives are also good magnesium sources ...
Magnesium-Rich Food Sources . The highest sources of magnesium are healthy foods that contribute to a well-balanced diet. Here are the top 10 foods, their overall nutritional value, and the amount of magnesium in a typical serving.
1) Conch (sea snail), cooked. Conch is a marine gastropod (a type of sea snail) and it is extremely nutritious. It offers large amounts of most vitamins and minerals, and provides a noteworthy dose of magnesium. A one-cup serving of cooked conch provides 72% of the daily value for this essential mineral (4).
A 2022 study published in the journal Foods found that Brazil nuts had the highest magnesium content out of all 10 types of nuts analyzed. One cup packs 500 mg, according to the USDA .
Dark chocolate. Dark chocolate has 64 mg of magnesium in a 1 oz serving, and one square is loaded with antioxidants, which is great for heart health. Choose a dark chocolate with at least 70% ...
4. Peanuts and peanut butter. Peanuts are legumes, not true nuts, however, they are also a good source of magnesium. A quarter-cup of roasted peanuts contains 63 milligrams, for 15% of the DV. You ...
Almonds are an excellent source of minerals including magnesium. A 1-ounce serving of 23 almonds has 77 milligrams of magnesium or 18.3% of your daily value. It's also an excellent source of niacin, vitamin E, and healthful monounsaturated fats. 3.