Which foods are rich in Magnesium?

Are you wondering what magnesium is for? Well, magnesium is a mineral that is involved in numerous biochemical reactions that occur in the body and that are essential for life itself. This micronutrient, which we obtain naturally through different foods, helps maintain proper bone density while also taking care of the immune and cardiovascular systems. There are many foods rich in magnesium that you can include in your diet to take the recommended amounts daily according to your profile.

So, if you have a lack of magnesium and want to know the 10 best foods rich in magnesium, in this article we present the list so that you can take them into account when preparing your menus. Let’s go there!

wheat bran

Wondering what foods are rich in magnesium? This article is for you! Wheat bran is the outer layer that covers the grain of the cereal, it has many beneficial properties, especially due to its high content of soluble fiber and its good protein content, but, in addition, this is one of the foods that contains more magnesium of natural form. Wheat bran provides 611 milligrams of magnesium per 100 grams.

Pumpkin and sunflower seeds

The best sources of magnesium are mostly foods of plant origin, highlighting among them the pipes and the seeds of plants, fruits and vegetables. Of all the possible ones, there are two that stand out clearly: pumpkin seeds with 592 mg/100gr . and sunflower seeds with 390 mg . In addition, the seeds are also one of the foods rich in zinc.


Almonds are not only an ideal energy food to take in moderation, they are also an extraordinary source to obtain many of the minerals that the body needs, such as: calcium, iron, potassium, phosphorus, sodium. Also, if you take it raw it contains 258mg. of magnesium per 100 grams, and if you take them toasted, 270mg . For its nutritional value, a small handful of almonds mid-morning is a great option. We point out that almonds are one of the best foods rich in magnesium and collagen.


The good properties provided by its nutritional composition have meant that this dried fruit is included in many healthy menus. In terms of magnesium intake, its 267mg/100 grams place it among the most recommended, without forgetting that it is also a source of healthy fatty acids.


We know that legumes are an excellent source of vegetable protein and fiber, but we must remember that they are also a good way to obtain magnesium if you eat them in a salad or in appetizing spoon dishes. To give you an idea of ​​the importance of including them in the diet, 100 grams of chickpeas provide 53mg. of magnesium. And, if we talk about white beans, the amount goes up to 140mg . Legumes are foods with potassium and magnesium.


Chocolate lovers are in luck because this sweet food also provides interesting amounts of magnesium. The most beneficial is dark chocolate, because it is the one with the highest cocoa content, providing 123 mg. of micronutrient, compared to the 71 involved in taking 100 grams of milk chocolate.

periwinkles and snails

There are also foods that come from the sea that are rich in minerals and magnesium in particular. Periwinkles are probably the ones that contain the most magnesium, 305 mg/100 gr. And, if you are wondering how much do land snails provide, they are also a good source of magnesium with 250mg/100grams.


Quinoa is a pseudo cereal included among foods of great nutritional value due to its high-quality vegetable protein and its high fiber content, among other qualities. It does not contain gluten and has a low glycemic index, making it a suitable source of nutrients for almost everyone. It is also one of the richest cereals in magnesium with 210 mg/100 grams.

Green peas

Peas contain 123 mg. of magnesium per 100 grams, which is why taking them in a stew, sautéed or stewed is a simple way to obtain the amount of this mineral you need daily. Peas are very nutritious!

chard and spinach

Vegetables are foods rich in potassium and magnesium, in a balanced diet vegetables should play a leading role thanks to the large amount of nutrients they provide. Those with an intense green leaf are, in general, the ones that contain the most magnesium. For example, 100 grams of Swiss chard will make you eat 56.8mg and, if you prefer, you can also include spinach in your menu, they are another good choice, since they provide 46mg/100g.

Other foods rich in magnesium

If you are wondering if there are more foods that contain magnesium, the answer is yes. Luckily for everyone, the list of foods with magnesium is extensive, so you can choose and prepare the menu to your liking. Look at the amounts that these foods provide per 100 grams:

  • Green beans (boiled) 20.81mg.
  • Pistachios 122mg.
  • Walnuts 140mg.
  • Emmental cheese 45mg.
  • Sardines 29mg.
  • Oatmeal 177mg.
  • Prawns (boiled) 38.85mg
  • Avocado 41mg.
  • Tofu 70mg.
  • Artichokes 27mg.


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