6 Foods High in Magnesium

From dark chocolate to peanut butter, these six foods are high in magnesium and make it easy to get your recommended dietary allowance.

Getting enough magnesium is important for a number of reasons. From playing a role in muscle contractions to nervous system communication, not consuming the recommended dietary allowance for adults could result in unwelcome side effects-such as loss of appetite, nausea, weakness, numbness, muscle cramps and even an abnormal heart rhythm.

Thankfully, a lot of foods are rich in magnesium-which means getting the daily recommended value of 420 milligrams isn't too hard when you eat a balanced diet. (Of course, if you're suffering from a health condition that increases your risk of magnesium deficiency, you'll want to talk to your doctor about supplements.) Here is a list of 6 foods that are high in magnesium to help you get your fill:


grilled cauliflower steaks with almond pesto & butter beans on a platter

Pictured recipe: Grilled Cauliflower Steaks with Almond Pesto & Butter Beans

A 1-ounce serving of dry roasted almonds is packed with 80 mg of magnesium, which is over 20% of your daily value! With about 165 calories per serving, grab a handful of almonds to keep your hunger at bay until your next meal or throw them on top of a salad for a boost of magnesium-as an added bonus, almonds are a great source of heart-healthy fats, Vitamin E and fiber.


spinach salad with raspberries, goat cheese & hazelnuts

Pictured recipe: Spinach Salad with Raspberries, Goat Cheese & Hazelnuts

If you're worried about your magnesium consumption, throw together one of these easy spinach salads. 2 cups of raw leafy greens provides 47 mg of magnesium, which is why we love it in more than just salad. As anyone who's every cooked spinach knows, it practically disappears when you add it to the pan (read-you need a lot of raw spinach to amount to anything significant). Once it's cooked it still delivers lots of important vitamins and minerals to your diet. 1/2 cup of cooked spinach delivers 78 mg of magnesium. Check out these healthy spinach side dishes for more easy ways to incorporate the magnesium-rich food into your diet.


vegan pad thai with tofu

Pictured recipe: Vegan Pad Thai with Tofu

Although there has been a long debate over the health effects of tofu, it's one of the few plant-based sources of a complete protein. If you're a vegetarian, it's a great way to incorporate protein into your diet (get our full list of top vegetarian proteins). Also, 100g-which is a little over a 3-ounce serving size-has 30 mg of magnesium. 1 cup of soy milk delivers 15 percent of your daily magnesium (61 mg).

Dark Chocolate

chocolate-covered prosecco strawberries

Pictured recipe: Chocolate-Covered Prosecco Strawberries

We'll take any reason we can get to snack on a piece of dark chocolate, and with 65 mg of magnesium in every ounce, we don't have to think twice about enjoying a piece (or two!) after dinner. When not enjoying it for dessert, toss some dark chocolate chips with a handful of almonds for a tasty DIY trail mix snack that is loaded with magnesium.

Peanut Butter

spaghetti squash peanut "noodles" with chicken

Pictured recipe: Spaghetti Squash Peanut "Noodles" with Chicken

From peanut butter oats to fueling your workout, peanut butter is delicious, versatile and good for you. Now we can add its high magnesium content to the list of things we love about it. A 2 tablespoon serving is filled with 50 mg of magnesium, which means slathering your toast with a *little* extra peanut butter will kick start your day with a boost of magnesium.

Kidney Beans

bean salad

Pictured recipe: Composed Bean Salad with Basil Vinaigrette

From your heart health to GI benefits, beans are good for a lot of different health reasons. And with 35 mg of magnesium in 1/2 cup of red kidney beans, we can't wait to whip up this Moroccan Kidney Bean & Chickpea Salad.

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