High Magnesium Foods and 10 Meal Ideas to Eat More of Them

Magnesium is one of the top nutrients to try for supporting better mental health. So let’s make our shopping list and start planning some high magnesium meals! Here are a couple of handy lists to get you started.

Picture of foods with magnesium including bananas, chocolate,  cabbage, beans, and nuts.

Foods Rich in Magnesium

Feeling pumped to get more magnesium in your diet? Add foods from each of these food categories to your next grocery shopping list and keep them in mind the next time you are planning meals!

  • Nuts and Seeds:
    • Almonds
    • Cashews
    • Pumpkin seeds
    • Sunflower seeds
    • Magnesium Content (per 100g): 270-400 mg
  • Legumes:
    • Black beans
    • Kidney beans
    • Lentils
    • Chickpeas
    • Magnesium Content (per 100g): 120-190 mg
  • Whole Grains:
    • Quinoa
    • Brown rice
    • Oats
    • Whole wheat
    • Magnesium Content (per 100g): 110-170 mg
  • Leafy Greens:
    • Spinach
    • Kale
    • Swiss chard
    • Collard greens
    • Magnesium Content (per 100g): 40-160 mg
  • Fish:
    • Mackerel
    • Salmon
    • Halibut
    • Tuna
    • Magnesium Content (per 100g): 40-90 mg
  • Dark Chocolate:
    • Cocoa powder and dark chocolate
    • Magnesium Content (per 100g): 230-400 mg
  • Fruits:
    • Bananas
    • Avocados
    • Figs
    • Kiwi
    • Magnesium Content (per 100g): 30-70 mg
  • Dairy Products:
    • Yogurt
    • Milk
    • Cheese
    • Magnesium Content (per 100g): 20-30 mg
  • Vegetables:
    • Broccoli
    • Brussels sprouts
    • Peas
    • Potatoes
    • Magnesium Content (per 100g): 20-50 mg
  • Meats:
    • Chicken
    • Turkey
    • Pork
    • Beef
    • Magnesium Content (per 100g): 20-30 mg

10 Meal Ideas Using High Magnesium Foods

Need some help coming up with high magnesium food meal ideas? Here are 10 to get you started!

  1. Quinoa Salad with Avocado and Chickpeas:
    • Cooked quinoa tossed with chickpeas, diced avocado, cherry tomatoes, and a lemon-tahini dressing.
  2. Almond-Crusted Salmon with Spinach:
    • Salmon fillets coated with crushed almonds and baked, served over saut√©ed spinach with a squeeze of fresh lemon.
  3. Vegetarian Burrito Bowl:
    • Brown rice as the base, topped with black beans, corn, diced tomatoes, sliced avocado, and a sprinkle of pumpkin seeds.
  4. Mackerel and Quinoa Stuffed Bell Peppers:
    • Bell peppers filled with a mixture of cooked quinoa, canned mackerel, black beans, and spices, baked until tender.
  5. Kale and Lentil Soup:
    • A hearty soup featuring kale, lentils, and tomatoes, seasoned with garlic, cumin, and a touch of lemon juice.
  6. Chicken and Broccoli Stir-Fry:
    • Sliced chicken breast stir-fried with broccoli, cashews, and a soy-ginger sauce, served over brown rice.
  7. Dark Chocolate Banana Smoothie:
    • A refreshing smoothie with banana, dark chocolate cocoa powder, almond milk, and a handful of spinach for an extra nutrient boost.
  8. Pumpkin Seed-Crusted Tofu with Quinoa:
    • Tofu coated in crushed pumpkin seeds, baked until golden, and served over a bed of quinoa with roasted vegetables.
  9. Avocado and Chickpea Wrap:
    • Whole wheat wrap filled with mashed avocado, chickpeas, cherry tomatoes, spinach, and a drizzle of balsamic glaze.
  10. Greek Yogurt Parfait with Fruits and Nuts:
    • Layered Greek yogurt with sliced bananas, figs, and a sprinkle of almonds and walnuts, drizzled with honey.
  11. Feel free to customize these ideas based on your preferences and dietary needs!
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Anne Marie Berggren RDN, MS, CDN, CNSC is a Registered Dietitian with a Master's Degree in Nutrition, training in integrative and functional nutrition, nutrition for mental health, obesity and weight management, is a board certified nutrition support clinician, and an adjunct professor for the Stony Brook Graduate Nutrition Program teaching advanced clinical nutrition.

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