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Magnesium Rich Foods

Magnesium Rich Foods For Optimum Health


Magnesium has some impressive health benefits, and is readily available in a range of common foods. Magnesium rich foods include nuts and seeds, dark green vegetables, whole grains, and legumes. 

Some of the conditions magnesium may help with include depression, cardiovascular disease, migraine headaches, insomnia and type 2 diabetes

Below is a list of magnesium rich foods. To ensure good health and optimum magnesium levels, include a variety of these foods daily.

  • Silverbeet, cooked, 1 cup: 150 mg
  • Broad beans, cooked, 1/2 cup: 144 mg
  • Brazil nuts, raw, 6 nuts: 107 mg
  • Chia seeds, 28 gm: 95 mg
  • Black beans, cooked, 1 cup: 90 mg
  • Brown rice, cooked, 1 cup: 84 mg
  • Sunflower seed kernels, 25 gm serve: 80 mg
  • Spinach, steamed, 1 cup: 78 mg
  • Almonds, raw,28 gm:76 mg
  • Kidney beans, cooked: 74 mg
  • Pumpkin Seeds, 28 gm serve: 74 mg
  • Pine nuts, raw, 28 gm: 71 mg
  • Dark chocolate, 70-85% cacao, 28 gm: 65 mg
  • Mackerel, raw, 100 gm: 60 mg
  • Quinoa, cooked, 1/2 cup: 59 mg
  • Oatmeal, cooked, 1 cup: 58 mg
  • Broccoli, cooked, 1 cup: 51 mg
  • Peanut butter, natural, 2 tablespoons: 49 mg
  • Walnuts, 28 gm serve: 45 mg
  • Tofu, 1/2 cup: 47 mg
  • Macadamia nuts, raw, 28 gm serve: 37 mg
  • Lentils, cooked, 1/2 cup: 35 mg
  • Banana, 1 medium: 32 mg
  • Flaxseed, ground, 1 tbsp: 27 mg
  • Atlantic salmon, raw 85 gm serve: 25 mg
  • Kale, cooked, 1 cup: 23 mg
  • Avocado, 50 gm: 14.5 mg
  • Tahini, 1 tbsp: 14 mg

How much magnesium per day should you be getting? 

Australian Dietary Guidelines provide the following dietary recommended intake (RDI):

  • Men aged 19-30: 400 mg/day, increasing to 420 mg/day after age 31
  • Women aged 19-30: 310 mg/day, increasing to 320 mg after age 31
  • Pregnant women: 350-360 mg/day, depending on age.