11 Plant-Based Foods That Are High in Magnesium
Add these foods to your diet to ensure your body is getting enough of this essential nutrient.
Medically reviewed by Laura Iu, R.D., C.D.N.
You know how important it is to get the recommended daily amount of nutritional superstars like fiber and calcium. But don't forget about nutrients like magnesium that may not be top of mind.
“Magnesium is an essential mineral that plays a role in over 300 enzymatic reactions in the body,” says Sandra Vasquez, MS, RD, CSOWM, bariatric dietitian at Cooper University Health Care. “It’s critical for functions like muscle and nerve regulation, blood pressure control, blood sugar management and protein synthesis. It also helps convert food into energy and supports the production of DNA and RNA.”
Unfortunately, many of us fall short of the recommended amount. “In dietary surveys, it was found that around 48% of Americans of all ages did not get enough magnesium from food and beverages to meet their estimated average requirement,” says Jason Ewoldt, MS, RDN, at Mayo Clinic.
Magnesium requirements increase slightly as you age (vary if you're pregnant or lactating).
- Age 19-30: 310mg/day for women; 400mg/day for men
- Age 31-50: 320mg/day for women; 420mg/day for men
- Age 51+: 320mg/day for women; 420mg/day for men
Some groups, such as people with GI disorders, people with type 2 diabetes and older adults, are more prone to magnesium inadequacy. “This is where intakes of magnesium are below the recommended intake but above the amount needed to prevent deficiency,” says Ewoldt.
Severe magnesium deficiency is rare, but signs include loss of appetite, nausea, vomiting, fatigue, tingling, cramps, seizures and even personality changes, says Ewoldt. Chronically low intakes of magnesium may contribute to an increased risk of illness over time, including cardiovascular disease, type 2 diabetes, osteoporosis and migraine headaches, Ewoldt adds.
If you're hoping to increase your own magnesium intake, consider adding the magnesium-rich foods below to your diet.
Pumpkin Seeds
Pumpkin seeds offer one of the most concentrated sources of magnesium, says Vasquez. Just once ounce provides 156 mg of magnesium. They're also a good source of plant-based protein, fiber and healthy fats. Sprinkle them over yogurt, salads or add to homemade granola.
Chia Seeds
Chia seeds are an excellent source of magnesium, says Ewoldt. Just one ounce contains 95 mg of magnesium. They're also high in fiber and omega-3 fatty acids. Make an overnight pudding or mix it into homemade granola bars.
RELATED: 15 Chia Seed Recipes That Make It Easy to Eat This Superfood
Almonds
One ounce of almonds (about 23 nuts or ¼ cup) has 80 mg of magnesium. These nuts are also loaded with fiber, keeping you fuller for longer, as well as vitamin E and B12.
RELATED: 8 Best High-Protein Nuts You Should Be Eating, According to Dietitians
Spinach
This versatile green contains 78.5 mg of magnesium in ½-cup cooked. It’s also high in iron and other antioxidants, says Vasquez. That includes vitamins such as A, C and K, as well as folic acid and calcium.
Dark Chocolate
Yes, you can sneak in antioxidants as well as 64 mg of magnesium when you eat just once ounce of dark chocolate with 70 to 85% cocoa, says Vasquez. Pair it with the almonds mentioned above for a sweet afternoon snack.
Black Beans
Add black beans to your dinner plate to get a great source of plant-based protein and fiber, with 60 mg of magnesium per ½ cup cooked, says Vasquez. Top salads with black beans, or replace meat with them in tacos and burgers.
Peanut Butter
Peanut butter is a good source of magnesium, says Ewoldt. You’ll get about 54 mg of magnesium per two-tablespoon serving, he says. They also offer up plant-based protein, as well as healthy fats. Blend peanut butter up in a smoothie, smear it on a banana or spread it on whole grain toast for a quick breakfast.
Soy Milk
Avoiding dairy? Soy milk could be a good alternative beverage choice, says Ewoldt. It contains about 50 mg of magnesium per cup, and also has some plant-based protein and calcium.RELATED: 14 Best Protein Sources for Vegans and Vegetarians
Baked Potato
Enjoy a small 3.5-ounce baked potato for 43 mg of magnesium, says Ewoldt. Potatoes also contain potassium, vitamin C and vitamin B6. Load your potato up with black beans for an even bigger magnesium boost.
Bananas
Grab-and-go bananas contain plenty of magnesium, and they’re also full of potassium, says Vasquez. One medium banana (7 to 8 inches long) contains 31.9 mg of magnesium. They also contain some fiber and vitamin C.
Swiss Chard
This green is a great sub for spinach and kale, with a milder flavor that adapts well to many recipes. One-half cup packs 75 mg of magnesium, says Vasquez. Plus, it's high in vitamins K and A and also contains a good amount of fiber for a leafy green.
Laura Iu, R.D., is a registered dietitian nutritionist, certified intuitive eating counselor, yoga guide, and owner of Laura Iu Nutrition, a private practice in New York City. She earned her Bachelor of Science in Nutrition and Dietetics from New York University and completed her internship in dietetics at Weill Cornell & Columbia Medical Center of New York-Presbyterian Hospital. She went on to work in New York City’s top hospitals, including Mount Sinai Hospital and NYU Langone Health. She believes that true health is all encompassing — physical, emotional, and mental wellbeing — not an external measure via shape or size.
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