14 Foods That Are High In Magnesium

Leafy Vegetables

Magnesium is in leafy greens.. Spinach tops the list with 37% of the recommended daily magnesium, followed by Swiss chard at 36%. Kale ranks sixth with 74 mg or 18% of your daily magnesium in one cooked cup.


According to the USDA, one medium-sized avocado contains 43 mg of magnesium and other vitamins and minerals that are good for your health.+

Whole Grains

Whole grains have many health benefits, unlike refined grains. Whole grains have bran, germ, and endosperm Refined grains are stripped of bran and germ, leaving only carbohydrates.


Seeds contain magnesium too. Pumpkin, chia, and sunflower seeds have the highest magnesium content and can be eaten alone or added to recipes for flavour and texture.


 NutritionData recommends clams, conch, oysters, halibut, pollack, scallops, crab, shrimp, and Atlantic mackerel for magnesium.

Dark Chocolate

You may have heard a lot of good things about dark chocolate, but you may not know that it is a great source of magnesium.


Nuts aren't just tasty. Many nuts contain magnesium, which supplements a healthy diet. Brazil, cashew, almond, and pine nuts have the most magnesium.

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