5 Foods With More Magnesium Than Spinach

Incorporating magnesium-rich foods into your diet is essential for healthy muscles, nerves and bones. Spinach is a good source of magnesium.a 100-gram serving (a little more than half a cup) of cooked spinach provides 87 milligrams. But several foods, including certain seeds and nuts, contain even more.

• Magnesium content: 150 milligrams in 30 grams (about one ounce) of raw pumpkin seeds

Pumpkin seeds are one of the main dietary sources of magnesium. By weight, they have nearly 6 times the magnesium content of cooked spinach.

In addition to magnesium, pumpkin seeds also provide protein, fiber, zinc and iron.

You can sprinkle pumpkin seeds on salads, toss them into trail mix, stir them into oatmeal, or roast them for a crunchy snack.

• Magnesium content: 95 milligrams in one ounce (about 28 grams) of dried chia seeds

Chia seeds are small, nutrient-rich black and white seeds rich in magnesium. With just one ounce of dried chia seeds, you’ll get about 22 to 30 percent of your daily magnesium needs, depending on your gender and age. Chia seeds also provide fiber and omega-3 fatty acids, which support heart and digestive health.

To add chia seeds to your diet, try blending them into smoothies, mixing them into yogurt or oatmeal, or soaking them in milk (or a dairy-free alternative) overnight to make chia pudding.

• Magnesium content: 76.5 milligrams in a one-ounce serving (about 28 grams) of almonds

Almonds are among the best nut-based sources of magnesium. Their magnesium content per serving is a little lower than that of cooked spinach. However, 100 grams of almonds (about 3.5 ounces or about 80 almonds) have three times the magnesium content of 100 grams of spinach.

Beyond magnesium, almonds are a great source of protein, fiber, and healthy fats that help you feel full and support your heart health.

You can eat almonds raw or toasted as a snack, add them to trail mix, or chop them over salads, cereal, yogurt, or grain bowls. Spreading almond butter on whole grain toast or mixing it into soups can also add more magnesium to your day.

• Magnesium content: 75.3 milligrams in a 30-gram (or one-ounce) serving of raw cashews

Like almonds, cashews are a good source of nut-based magnesium. Although it contains slightly less magnesium than spinach per serving, it provides 251 grams of magnesium per 100 grams (about three-quarters of a cup).

Cashews are known for having a creamy texture and mild flavor, and they contain fiber, healthy fats, and potassium to support heart health.

You can enjoy cashews raw or roasted as a snack, in salads and stir-fries, or blended to make a creamy nut butter spread.

• Magnesium content: 64.6 milligrams in a one-ounce serving (about 28 grams) of 70 to 85 percent dark chocolate

Good news for chocolate lovers: this treat contains a significant amount of magnesium. A full bar (100 grams) of 70-85% dark chocolate contains 228 milligrams of magnesium. Dark chocolate also provides iron and antioxidants that support heart health when enjoyed in small quantities.

For maximum health benefits from your dark chocolate, choose varieties with at least 70% cocoa for maximum benefits. Snack on a small square or add chopped dark chocolate to trail mix or oatmeal. Just be careful with portion sizes, as dark chocolate is higher in calories.

Spinach, nuts and seeds are some of the best food sources of magnesium. But other foods can also help increase your magnesium levels, although they don’t outdo spinach. These include:

• Black beans: Cooked black beans offer 70 milligrams of magnesium per 100 grams (about two-thirds of a cup). They also provide fiber and plant protein, which support blood sugar control and heart health.
• Quinoa: A 100-gram serving of cooked quinoa contains 64 milligrams of magnesium. Quinoa has a mild, nutty flavor and chewy texture, making it a great base for bowls, salads, or stir-fries.
• Edamame: You’ll get 64 milligrams of magnesium in a 100-gram serving of prepared edamame. These nutritious soybeans make a great snack when steamed and sprinkled with sea salt. You can also use them in stir-fries or use them in grain bowls as an alternative to meat.
• Brown rice: A 100-gram serving (about half a cup) of cooked brown rice contains 44 milligrams of magnesium. Mix brown rice with white rice for a nutritional boost, use it when making stuffed peppers or tomatoes, or make brown rice pilaf as a side dish.
• Lawyer: Half of a medium-sized avocado provides 29 milligrams of magnesium. In addition to its magnesium content, avocados also contain substantial amounts of fiber, protein, potassium and healthy fats.

Your body uses magnesium to help with many essential functions, including:

• Transform food into energy
• Help muscles contract and relax
• Support nerve signaling
• Keep bones strong
• Promote healthy sleep

The amount of magnesium you need each day depends on your age and gender. Adult men need 400 to 420 milligrams, while women need 310 to 320 milligrams. Pregnant people should consume 350 to 360 milligrams of magnesium per day.

You can meet your body’s magnesium needs by including a variety of magnesium-rich foods in your daily meals. To get more magnesium, you can:

• Add a spoonful of seeds (like pumpkin or chia) to at least one meal or snack each day.​
• Choose nuts, edamame or dark chocolate instead of chips for some snacks.​
• Replace refined grains like white rice with whole grains like quinoa or brown rice.​
• Add spinach, chard and other dark leafy greens to your salads and meals.