8 Foods Rich In Magnesium

8 Foods Rich In Magnesium

Are you deficient in magnesium? Over 75% of the US is! Magnesium deficiency is directly linked with a range of health complications, so people should aim to meet their daily recommended levels of magnesium.


Previously we discussed the most common signs of magnesium deficiency. Today we are going to move on and look into the most magnesium rich foods that you can find in your local market.

You can find magnesium naturally in a wide range of foods, so eating a balanced, healthy diet will help you balance your body and ensure you’re getting enough magnesium. Some of the foods with the highest magnesium content are:


1. Pumpkin seeds (150mg per 28g serving) Pumpkin seeds are extremely healthy and nutritious, only a small handful of them would provide us with large amounts of several valuable nutrients, one of which is magnesium. Excellent source of magnesium, with a 1-ounce serving supplying 37% of the RDI.

2. Spinach (157mg per 1 cup) Two cups of cooked spinach contain around 313.2mg of magnesium, 75% of the RDI. This mineral contributes to various biochemical reactions in your body, such as maintaining genes, contracting the muscles, and even regulating your nervous system.

3. Dark chocolate (typically 64mg per 28g serving) Dark chocolate is fairly high in magnesium, with 64 mg in a 1-ounce (28-gram) serving — that's 16% of the RDI.

4. Avocado (58mg) One avocado contains around 58.3 mg of magnesium, which equals 15% of your daily need for this mineral.

5. Cashews (82mg per 28g serving) Snacking on handfuls of cashews is an easy and healthy way to enhance your adequate daily intake of magnesium, reaching 82.9mg and 20% of your recommended daily value.

6. Black beans (120mg per cup) Black beans is not only a perfect source of magnesium but also a great side dish. 1 cup contains 29% of the RDI.

7. Tofu (53mg per 100g serving) A serving of tofu provides 13% of the RDI for magnesium. It’s also a good source of protein and several other nutrients.

8. Salmon (53mg per half fillet) For a typical serving size of .5 fillet the amount of Magnesium is 53.4 mg, around 15% of RDI. If you like fish, check out  Glazed Miso Salmon recipe from my cookbook "Craving Healthy"

You can easily meet your daily needs by eating the above-listed foods high in magnesium and prevent yourself from magnesium deficiency.


You can also consider a magnesium supplement to meet your needs. Our Rest & Digest supplement provides you with almost all your daily magnesium needs in one serving. It’s paired with vitamin B6, also known as pyridoxine, which promotes deeper sleep, eases insomnia and anxiety, and supports better relaxation. You simply swallow two capsules each night as you get ready for bed and unwind from the day, and you’ll have more restful nights and more energized days because you won’t be magnesium deficient. To find out more about Rest & Digest, click here.


Dr. Nancy Rahnama, MD, ABOM, ABIM, is a medical doctor board certified by both the American Board of Obesity Medicine and the American Board of Internal Medicine. Her specialty is Clinical Nutrition, that is, the use of nutrition by a medical doctor to diagnose and treat disease. Dr. Rahnama has helped thousands of people achieve their goals of weight loss, gut health, improved mood and sleep, and managing chronic disease. 

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