Which of the Following Foods are Good Sources of Magnesium?

Which of the Following Foods are Good Sources of Magnesium? Magnesium is an abundant mineral in the body.  Magnesium is naturally present in many foods, and it is added to other food products. Magnesium is available as a dietary supplement and it is present in some medicines (such as antacids and laxatives). Almonds, pumpkin seeds, and spinach are very high in magnesium.

 Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. The following foods are a good source of magnesium.

Foods High In Magnesium List



Sources of Magnesium (mg) per



Almonds, dry roasted, 1 ounce8020
Spinach, boiled, ½ cup7820
Cashews, dry roasted, 1 ounce7419
Peanuts, oil roasted, ¼ cup6316
Cereal, shredded wheat, 2 large biscuits6115
Soymilk, plain or vanilla, 1 cup6115
Black beans, cooked, ½ cup6015
Edamame, shelled, cooked, ½ cup5013
Peanut butter, smooth, 2 tablespoons4912
Bread, whole wheat, 2 slices4612
Avocado, cubed, 1 cup4411
Potato, baked with skin, 3.5 ounces4311
Rice, brown, cooked, ½ cup4211
Yogurt, plain, low fat, 8 ounces4211
Breakfast cereals, fortified with 10% of the DV for magnesium4010
Oatmeal, instant, 1 packet369
Kidney beans, canned, ½ cup359
Banana, 1 medium328
Salmon, Atlantic, farmed, cooked, 3 ounces267
Milk, 1 cup24–276–7
Halibut, cooked, 3 ounces246
Raisins, ½ cup236
Chicken breast, roasted, 3 ounces226
Beef, ground, 90% lean, pan broiled, 3 ounces205
Broccoli, chopped and cooked, ½ cup123
Rice, white, cooked, ½ cup103
Apple, 1 medium92
Carrot, raw, 1 medium72

Why Are People Magnesium Deficit?

Magnesium food sources do not have as much magnesium because of the deficiency of nutrients in the soil.  Many people have magnesium deficits because of chronic diseases, medications, inadequate diets, and processed foods.

Certain individuals will need to supplement with magnesium in order to prevent suboptimal magnesium deficiency, especially if trying to obtain an optimal magnesium status to prevent chronic disease.

Low magnesium is especially associated with heart disease and diabetes.

The status of magnesium in the body is controlled by the kidneys. Even if the kidneys are working well, the body might pull magnesium from the bone, muscles, and organs in order to maintain serum levels. Therefore, serum levels of magnesium are not accurate.

Heavy metals and a lack of minerals in the soil contribute to magnesium deficiency.

Magnesium Supplements

If people are unable to eat the required amount of foods, supplements are an excellent idea. This article talks about the different types of magnesium supplements.

I can’t stress enough the importance of eating a diet high in magnesium. However, just know that the way the vegetable and fruits are farmed in today’s time, the soil is stripped of nutrients. Therefore, the crops are stripped of vital nutrients.

This is the recommended daily allowance of magnesium table:

Table 1: Recommended Dietary Allowances (RDAs) for Magnesium [1]
Birth to 6 months30 mg*30 mg*
7–12 months75 mg*75 mg*
1–3 years80 mg80 mg
4–8 years130 mg130 mg
9–13 years240 mg240 mg
14–18 years410 mg360 mg400 mg360 mg
19–30 years400 mg310 mg350 mg310 mg
31–50 years420 mg320 mg360 mg320 mg
51+ years420 mg320 mg





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