Foods High in Magnesium

The following is general information. Please work with your clinician to find the best balance for you.

  
Foods High in Magnesium

    Food
    Approx. Magnesium Content (per serving)
  
    Spinach
    157 mg (1 cup cooked)
  
    Pumpkin seeds
    750 mg (1 oz)
  
    Swiss chard
    150 mg (1 cup, cooked)
  
    Black beans
    120 mg (1 cup, cooked)
  
    Sunflower seeds
    128 mg (1 oz)
  
    Quinoa
    118 mg (1 cup, cooked)
  
    Edamame (soybeans)
    98 mg (1 cup)
  
    Halibut
    90 mg (3.5 oz, cooked)
  
    Almonds
    80 mg (1 oz)
  
    Sesame seeds
    101 mg (1 oz)
  
    Brazil nuts
    106 mg (1 oz)
  
    Artichokes
    76 mg (1 medium artichoke)
  
    Mackerel
    97 mg (3.5 oz, cooked)
  
    Flaxseeds
    79 mg (1 oz)
  
    Tofu
    56 mg (1/2 cup)
  
    Oats
    56 mg (1 cup, cooked)
  
    Cashews
    74 mg (1 oz)
  
    Dark chocolate
    64 mg (1 oz)
  
    Salmon
    53 mg (3.5 oz, cooked)
  
    Avocado
    58 mg (1 medium avocado)
  
    Figs
    50 mg (1 medium fig)
  
    Peanuts
    49 mg (1 oz)
  
    Brown rice
    84 mg (1 cup, cooked)
  
    Whole wheat bread
    23 mg (1 slice)
  
    Bananas
    32 mg (1 medium banana)

Some recipe ideas

Quinoa and Vegetable Stir-Fry:
- Cook quinoa and set aside.
- Sauté a variety of colorful vegetables like bell peppers, broccoli, and spinach.
- Toss in cooked quinoa and season with a light soy-ginger sauce.
Spinach and Almond Salad:
- Create a salad with fresh baby spinach, sliced strawberries, toasted almonds, and crumbled feta cheese.
- Drizzle with a balsamic vinaigrette.
Grilled Salmon with Avocado Salsa:
- Grill or bake salmon fillets.
- Top with a refreshing salsa made from diced avocado, tomatoes, red onion, cilantro, and lime juice.
Black Bean and Sweet Potato Tacos:
- Roast sweet potato cubes with a drizzle of olive oil and your favorite spices.
- Fill whole wheat tortillas with the roasted sweet potatoes, black beans, avocado slices, and salsa.
Banana and Almond Butter Smoothie:
- Blend ripe bananas, almond butter, Greek yogurt, and a splash of almond milk.
- Add a sprinkle of chia seeds for an extra magnesium boost.
Pumpkin Seed Pesto Pasta:
- Prepare pasta and toss with a homemade pesto made from pumpkin seeds, basil, garlic, olive oil, and Parmesan cheese.
Lentil and Spinach Curry:
- Cook red or green lentils until tender.
- Create a flavorful curry sauce with onions, garlic, ginger, and curry spices.
- Stir in cooked lentils and fresh spinach. Serve over brown rice.
Dark Chocolate and Nut Trail Mix:
- Create a trail mix with a combination of dark chocolate chunks, mixed nuts, and dried fruits like apricots and raisins.
Grilled Chicken and Quinoa Bowl:
- Grill or cook chicken breast and slice it.
- Serve over cooked quinoa with a variety of steamed vegetables.
- Drizzle with a lemon-tahini dressing.
Greek Yogurt and Berry Parfait:
- Layer Greek yogurt with a mixture of fresh berries (such as blueberries, raspberries, and blackberries).
- Add a handful of granola and a drizzle of honey.