🥦 15 Foods High in Magnesium for Better Health and Natural Energy

Magnesium is one of the most important minerals your body needs. It plays a crucial role in over 300 biochemical reactions, including regulating blood sugar, supporting nerve and muscle function, and keeping bones strong. Despite its importance, many people don’t get enough of it in their diet.

If you’re wondering what foods are rich in magnesium, here are 15 magnesium-rich foods to include in your daily meals for better health and natural vitality.

🥬 1. Spinach

One cup of cooked spinach provides around 157 mg of magnesium. It’s also packed with iron, fiber, and antioxidants.

🥑 2. Avocados

A single avocado delivers about 58 mg of magnesium along with heart-healthy fats and fiber. Great for toast, salads, or smoothies.

🌰 3. Almonds

Just one ounce (28 grams) contains 80 mg of magnesium. They’re perfect as a snack or a crunchy topping for yogurt and oatmeal.

🍫 4. Dark Chocolate

Yes, it’s good for you! A 1-ounce square of dark chocolate (70–85% cocoa) gives you 64 mg of magnesium and powerful antioxidants.

🫘 5. Black Beans

One cup of cooked black beans provides 120 mg of magnesium. They’re also a great source of plant-based protein and fiber.

🥜 6. Peanuts

A ¼ cup of peanuts contains around 63 mg of magnesium. They make a great energy-boosting snack.

🥣 7. Whole Grain Oats

One cup of cooked oats has about 57 mg of magnesium. A perfect way to start your day with long-lasting energy.

🐟 8. Salmon

A 100-gram (3.5 oz) serving of salmon offers 30 mg of magnesium and is rich in omega-3 fatty acids.

🍌 9. Bananas

One medium banana provides about 32 mg of magnesium, plus potassium and vitamin C.

🌰 10. Cashews

An ounce of cashews has 82 mg of magnesium, making them a powerhouse snack for stress relief and brain health.

🍚 11. Brown Rice

One cup of cooked brown rice delivers around 86 mg of magnesium, and it pairs perfectly with your favorite stir-fry or curry.

🥦 12. Broccoli

A cup of cooked broccoli has 40 mg of magnesium, plus detoxifying and immune-supporting properties.

🧄 13. Pumpkin Seeds

One of the top magnesium-rich foods—150 mg per 28 grams. Also high in zinc and good fats.

🌿 14. Tofu

A 100-gram portion of firm tofu gives you about 53 mg of magnesium, ideal for plant-based diets.

🍓 15. Dried Figs

Half a cup of dried figs contains 50 mg of magnesium and is rich in fiber and antioxidants.

✅ Final Thoughts: Why You Should Eat More Magnesium-Rich Foods

Getting enough magnesium through your diet can help with stress relief, better sleep, muscle recovery, balanced blood sugar, and stronger bones. If you lead an active lifestyle or deal with daily stress, eating foods high in magnesium can offer natural support and long-term benefits.