10 Foods High in Magnesium That are Super Healthy

Magnesium is an extremely important mineral that your body needs in order to function. Magnesium produces energy and regulates blood sugar & chemical reactions in the body.

Your muscles, kidneys and heart all need magnesium to work properly. It is very important to meet your daily needs of magnesium. So, here are 10 healthy foods that are high in magnesium.


Avocado is an incredibly nutritious fruit & a tasty source of magnesium. A medium avocado provides 15 % of the RDI, which is 58 mg of magnesium.


Nuts are nutritious and tasty. Types of nuts like almonds, cashews and Brazil nuts are high in magnesium. A single-ounce serving of cashews contains 20% of the RDI, which is 82 mg of magnesium.


Tofu is a staple food in vegetarian diets because it's a rich source of protein and several other nutrients. Half a cup of tofu has 37 mg of magnesium.

Dark Chocolate

Dark chocolate is healthy and delicious. It’s very rich in magnesium, a 1-ounce serving has 64 mg of magnesium and is loaded with antioxidants which is beneficial for gut & heart health.


Bananas are among the most popular fruits in the world and a good source of several nutrients. A one large banana has 9% of the RDI for magnesium.

Cultured Yoghurt

Cultured yoghurt is a nutrient-rich food and one cup of cultured yoghurt contains 30 mg of magnesium. It is a great source of protein, many vitamins, minerals and omega-3 fatty acids

Black Beans

All types of beans have several health benefits, but when it comes to magnesium, black beans come out on top. One cup of black beans contains 120 mg of magnesium.

Leafy Greens

Leafy greens are extremely healthy and a very good source of many nutrients, including magnesium. A 1-cup serving of cooked spinach has 157 mg of magnesium, or 39% of the RDI.

Whole Grains

Whole grains are a great source of many nutrients, including magnesium. A 1-ounce serving of dry buckwheat provides 65 mg of magnesium, which is 16% of the RDI.


Seeds are incredibly healthy and many seeds are rich in magnesium. A 1-ounce serving of pumpkin seeds contains 37% of the RDI, which is 150 mg of magnesium.

Magnesium is an important mineral that you may not be getting enough of. So, these delicious foods will give you all the magnesium you need. Incorporate these foods with a balanced diet.