Top 20 Magnesium Rich Foods
About Magnesium
Magnesium is a vital mineral involved in over 300 enzymatic reactions in the body—fueling energy production, maintaining nerve and muscle function, supporting DNA/RNA synthesis, and balancing blood pressure and blood sugar levels. Despite its importance, about 50% of U.S. adults consume less than the Estimated Average Requirement (EAR) of magnesium, with 48% falling short of the recommended intake from food alone .
Why Do Humans Need Magnesium?
- Energy & Muscle Health: As Mg-ATP forms, magnesium is essential for energy metabolism and healthy muscle contraction.
- Heart & Blood Pressure Regulation: Helps maintain normal heartbeat and lower blood pressure; even a 100-mg increase in magnesium intake is linked to a 22% lower risk of heart failure and 19% reduced risk of diabetes
- Bone & Nerve Support: Supports bone density and nervous system function.
- Disease Prevention: Diet rich in magnesium is associated with decreased stroke, diabetes, and all-cause mortality rates.
How Magnesium Benefits Fertility Health?
- Enhanced Reproductive Hormones: Magnesium supports enzymes needed for estrogen and progesterone synthesis, critical in menstrual regulation and ovulation
- Improved IVF Outcomes: Higher magnesium levels linked to better embryo implantation and reduced IVF complications.
- Sperm, Egg & Pregnancy Support: May improve sperm quality and motility, and plays a role in reducing risks like preeclampsia and preterm birth .
- Link to PCOS & Infertility: Low magnesium is common in PCOS; supplementation (250–400 mg/day) shows promising results in improving insulin sensitivity and hormonal balance.
Top 20 Magnesium Rich Foods List
Here’s a list of the highest foods in magnesium, ranked by magnesium content per serving:
| Food (Serving) | Magnesium (mg) |
| Pumpkin seeds (1 oz) | 168 |
| Chia seeds (1 oz) | 111 |
| Dark chocolate ≥70% cocoa (1 oz) | 64–65 |
| Almonds (1 oz) | 80 |
| Cashews (1 oz) | 74–83 |
| Hemp seeds (3 Tbsp) | ~200 (≈50% RDI) |
| Spinach, cooked (½ cup) | 78–80 |
| Black beans (1 cup cooked) | 120 |
| Quinoa (½ cup cooked) | 60–86 |
| Avocado (1 medium) | 58 |
| Salmon (3.5 oz) | 30 |
| Edamame (½ cup) | 50 |
| Tofu (100 g) | 35–37 |
| Banana (1 large) | 37 |
| Whole wheat bread (2 slices) | 46 |
| Brown rice (½ cup cooked) | 42 |
| Rolled oats (100 g cooked) | 29 |
| Yogurt (8 oz low-fat) | 42 |
| Peanuts (¼ cup) | 49 |
| Pumpkin, broccoli, peas | 27–48 (per ½ cup) |
These are the best foods that contain magnesium—diverse, easy to include in meals, and ideal for everyday use.
Quick Nutrition Tips
- Aim for the RDA: 310–320 mg/day for adult women, 400–420 mg/day for men
- A diet with whole foods—nuts, seeds, legumes, dark green veggies, whole grains, and fatty fish—naturally becomes a magnesium-rich diet .
- Water can be a magnesium source, depending on its mineral content .
- While supplementation can help, “food first” is the best approach; excessive supplement intake may cause digestive upset .
Final Thoughts
Incorporating a magnesium rich foods chart into your meal planning supports not just daily nutritional needs but also fertility health, heart and bone strength, and stress resilience. Swapping refined, processed foods for good sources of magnesium like spinach, seeds, nuts, beans, whole grains, and dark chocolate is a simple, effective change that benefits reproductive and overall wellness.
