Best Sources of Magnesium

Oat Bran or Wheat Bran for Breakfast

Bran and FruitNow this is how we start the day, especially if you already eat cereal. While raw oat bran offers about 225 mg of magnesium per 100 grams (and 256 calories), raw wheat bran offers near 350 mg of magnesium at half the calories. You are well on your way here, but there are a couple things to remember. These weights are dry weight. The addition of water will help you to eat more, but most water has very little magnesium content. ¬†They’ll still be fairly high in magnesium, but no magnesium super food.
The other thing to remember is not to overdo it. Too much bran can cause bloating, gas and diarrhea. Take it slowly, and drink lots of water. The more bran you eat, the more water you need. If you stop yourself up with too much raw bran, it can inhibit your body’s absorption of other minerals. If you are wondering how to eat raw bran without feeling like a horse, try mixing with milk or even soymilk. A dd some sweetening in the form of honey or raisins, or others fruits. Add some cinnamon for a little tang.
The nice thing about raw bran for breakfast is that you are almost certain to cover your magnesium needs for the rest of the day by just eating normally.

Pumpkin Seeds

One Pumkin Seed - One Mg MagnesiumPumpkin seeds are in a category of their own so far as magnesium rich foods go. At 535 mg per 100 gram serving, you are covered for the whole day. The advantage of pumpkin seeds is that they are very suitable to snacking. Wherever you are, at any time of day, you can pop a few pumpkin seeds in your mouth and get roughly a milligram of magnesium per seed. Can’t go too wrong here, except watch the calories (over 500 per 100 grams).


Chocolate for delicious magnesiumThe estimates of magnesium in chocolate range 100 mg to over 500 mg per 100 grams of chocolate servings. Milk chocolate or other highly diluted chocolates are well below even the 100 mg figure, and not worth considering for their magnesium value. Yet, it’s all here at the top of the list because most of us love to eat chocolate – so here’s an excuse, sort of. The thing to remember is that raw cocoa beans would be your absolute best source for magnesium, though they are certainly not to everyone’s taste, and not all that easy to find. To make them easier to eat, even enjoyable, try grinding the whole beans in a food processor, and sprinkling them on yogurt or ice cream. Or mix them with a drink in a juicer. Or add them to tea. If even this is more than you want to deal with, just take some cocoa powder and make an extra strong hot chocolate, or eat sweetened dark chocolate (at least 89% cocoa content). For more information about chocolate check out our posts about the benefits of chocolate and health chocolate scams.

Almonds and Other Nuts or Seeds

Almonds each have 3 mg of magnesium Almonds, with cashews running a close second, are excellent sources of magnesium. 100 grams of almonds pack in roughly 180 mg of magnesium, while 100 grams of cashews have almost 170 mg. Broken down, this means one almond is equivalent to 3 mg of magnesium. In fact, if we look at it that way, brazil nuts are super sources, with about 7 mg of magnesium in each nut (about 145 mg per 100 grams of brazil nuts). Pine nuts and just about all other nuts are also good sources of magnesium. Raw nuts, of course, are best (when they can be eaten).


Spinach is rich in magnesiumSpinach. No surprise here- we’ve always known it was healthy. A mere 100 grams of spinach is very easy to eat, very low in calories, and very high in magnesium as well as other great nutrients. Before turning up your nose at this food, try some treats such as spinach salad with bacon dressing, or creamy spinach soup. See our spinach recipes page for more. And read one to see a great partner for spinach.


While many fish are good sources of magnesium, halibut is the king of magnesium rich foods…er, seafoods. Halinut, spinach and garlic cream sauce magnesium super mealA mere 3.5 oz. (100 gram) serving delivers a solid 107 mg of magnesium. Now halibut doesn’t have much taste, which is either a good or bad thing, depending on how much you like fish. Which is why it needs to be cooked with flourish. And there’s no better partner that our friend above – spinach. If you have doubts about the deliciousness that this powerhouse high magnesium meal can bring you, just look at this picture of halibut with spinach and garlic cream sauce. What a wonderful way to cure a magnesium deficiency!

Beans – Black or White

Beans with spinach provide a very high magnesium mealBeans, glorious beans…

Both white beans and black beans pack anywhere between 110-135 mg of magnesium rich goodness to each cup of boiled beans. That means bean soup!

White beans are high in potassium (but low in sodium), iron, manganese and soluble fiber as well. Soluble fiber is what helps your body rid itself of cholesterol. White beans also contain protease inhibitors, which are know to inhibit the growth of cancer cells.

Black beans are rich in protein, iron and vitamin B. Black beans also help reduce cholesterol, help maintain balanced blood sugar levels and (of course) prevent constipation. All of these factors help to lessen to incidence of heart disease, diabetes and many gastrointestinal disorders. Black beans are also rich in phytochemicals, which are substances found only in plant foods that are know to help fight cancer.

They also couldn’t be easier to eat, as there are a myriad of black bean recipes and white bean recipes. These are among the easiest ways to take in magnesium rich foods and to keep your body fit.

(Click Here for a Full List of Magnesium Rich Foods)

The full FDA list of magnesium content in foods is available from the FDA website.
Otherwise, go to our own list of magnesium rich foods to see some of the best.

A Note on Magnesium Rich Foods Lists

Kombu is magnesium rich, but dangerous in quantity (if you can eat that much)

Toxic amounts of this health food are needed to impact magnesium levels.

Magnesium rich foods lists often include things like herbs, cocoa powder and kombu kelp (a tough and chewy seaweed). Great, except they are measuring magnesium per 100 gram (about 3.5 ounces) serving. Now go and try to down 100 grams of coriander. That would be more than a cup, if dry, and a heck of a lot even fresh. Or how about a cup of cocoa powder (not hot cocoa with milk, just the powder)? Don’t even think about the kombu. You’ll be chewing all day, and get an overdose of iodine long before you replenish your magnesium levels. So go ahead to the other lists, and view their advice – usually written by some overworked woman at a content sweatshop in Mumbai.

(Full List of Magnesium Rich Foods)

You see how useless these unedited lists can be? I assume you are here to learn about which foods high in magnesium can help you avoid magnesium deficiency. And by that, I mean foods that you can enough of as a normal person to get the benefits of their magnesium content. Well, here’s a list of magnesium rich foods that you can actually use, and actually consume without some sort of superhuman and dangerous effort. Let’s get started….

Benefits of Chocolate

Magnesium in Chocolate?

You betcha!

Magnesium Filled Chocolate

Magnesium Filled Chocolate

Benefits of Chocolate

Magnesium in Chocolate

One of the benefits of chocolate is significant amounts of magnesium. Peter Meisel, of the Department of
Pharmacology, Ernst Moritz Arndt University Greifswald, Greifswald, Germany, says “a bar of this chocolate supplies the recommended daily allowance of magnesium.

Jean Mayer, of the USDA Human Nutrition Research Center on Aging (J.B.B.), Tufts University, Boston, Mass., said “Consumption of flavanol-rich dark chocolate (DC) has been shown to decrease blood pressure (BP) and insulin resistance in healthy subjects.

Estimates range from over 100 mg of magnesium per 100 grams of chocolate, but lets start with the cocao bean. At 131 mg per 100 grams, raw cocoa powder, which is extracted from the cocao bean with the fats removed, would seem to be the richest natural source of magnesium we know of. That’s great…but who eats raw cocoa powder? It’s more reasonable to look at 25-30 mgs of magnesium in your chocolate, the kind you buy at the store, and that all depends on the cocoa content. 70% or higher cocoa content chocolate is a good snack. This applies specifically to dark chocolate, not milk chocolate.

Milk chocolate only has about 25% of the magnesium that dark chocolate does.

That hot cocoa you drink on a cool morning does more than just satisfy a sweet tooth, as long as it is rich in cocoa powder. (In fact coconut milk with cocoa is another super magnesium concoction-and tasty!)

This would seem to be to good to be true, but it has been sufficiently verified to gain the acceptance of the medical community.

A new study, which involved a review of three prior studies, suggests eating about a bar of chocolate a week can help cut the risk of stroke and lower the risk of death after a stroke. Neurologist Gustavo Saposnik at St. Michael’s Hospital, University of Toronto says the evidence is still limited, but he suggests further investigation.

One study they looked at found that 44,489 people who ate one serving of chocolate per week were 22% less likely tohave a stroke than people who ate no chocolate. Another study found that 1,169 people who ate 50 grams of chocolate once a week were 46% less likely to die following a stroke than people who didn’t eat chocolate.

Going back a little farther, Jean Calment lived to the age of 122, healthy to the end in 1997. She attributed herlongevity to olive oil, two cigarettes a day and a kilo (2.2 pounds!) of chocolate per week. Admittedly, this is liking asking someone why they have a full head of hair. Ms. Calmert was blessed with longevity, and at the veryleast we can say that 2 kilos of chocolate a week didn’t likely shorten her life.

Still, there’s enough here to say that dark chocolate covered almonds are one doozy of a magnesium boost. Almonds are high in magnesium as well.

The only question here is this: Can we make up for our magnesium deficiency by indulging in daily chocolate binges?

Well….maybe that’s not such a good idea.

Here’s the bad news (you knew there had to be a catch, right?)

Chocolate is still a junk food. While the magnesium in chocolate will be a benefit, as will the anti-oxidants in it, you are getting a lot of other stuff you might be better off without. Sugar, for one. Fatty calories for another. While magnesium works to prevent the onset of adult Type II diabetes and reduce inflammatory diseases, the sugar will be working to screw up your insulin levels and increase inflammatory conditions.

Chocolate also has high copper levels, which can bring on a number of problems over years. Accumulated copper levels actually worsen many of the conditions that magnesium makes better.

This is not meant to scare you, as chocolate is a pleasurable food. Just keep in mind that it’s not a cure-all, and shouldn’t be overindulged in.

So, if you want something sweet and fun, buy all means make sure it’s chocolate with a high cocoa content. Mixed with almonds is even better. While your main source of magnesium shouldn’t be the magnesium in chocolate, there’snothing wrong enjoying the benefits of chocolate at your usual dessert or snack time.