Top 10 Foods Highest in Magnesium

Nutrition
October 23, 2011

Meet your daily magnesium needs with these foods.

“Magnesium is the fourth most abundant mineral in the body and is essential to good health,” according to the National Institutes of Health, Office of Dietary Supplements. Magnesium can be found in our bones, organs, tissues and blood and is needed for various chemical processes in our bodies.

Maintaining a healthy, balanced diet will help you meet your body’s dietary need of magnesium. The National Institutes of Health, Office of Dietary Supplements, recommends the average male adult (age 31-plus) intake 420 milligrams of magnesium daily, while the average female adult (age 31-plus) intake 320 milligrams. The recommended daily intake (RDI) for magnesium does vary by age and sex.

The top 10 foods highest in the mineral magnesium range from seeds to legumes to grains.

1. Soybeans. The soybean tops the list because in both its raw and dry roasted state, it has a significant amount of the mineral magnesium. One cup of dry roasted soybeans has 392 milligrams magnesium while one cup of raw soybeans has 521 milligrams of magnesium.

2. Buckwheat flour. Buckwheat flour, with its nutty taste, can be used to make pancakes, biscuits and even pasta. One cup has 301 milligrams magnesium, plus choline, niacin and 692 milligrams of potassium.

3. Oat bran. One cup of raw oat bran contains not only 221 milligrams magnesium, but also essential nutrients like potassium, phosphorous, protein and dietary fiber.

4. White beans. White beans are versatile legumes, adding taste and texture to a variety of dishes. Each one cup serving of canned white beans offers 134 milligrams of magnesium.

5. Black beans. Black beans are readily available at most grocery stores and can be added to several Mexican or Southwestern-style recipes as well as soups and stews. One cup of canned black beans has 120 milligrams of magnesium.

6. Brazil nuts. A 1-ounce serving of Brazil nuts contains 107 milligrams of magnesium plus 18 grams of fat.

7. Artichokes and cashew nuts. The artichoke and cashew nut both offer 77 milligrams of magnesium. One medium artichoke also boasts 56 milligrams calcium and 474 milligrams potassium, plus vitamins A and C. Unsalted or salted, oil-roasted cashew nuts (1 ounce) have 77 milligrams magnesium while unsalted or salted dry-roasted cashews (1 ounce) have only 74 milligrams.

8. Almonds. Almonds and other nuts do contain fat, but eaten in moderation, their nutrition is beneficial. A 1-ounce serving contains 76 milligrams magnesium, 75 milligrams calcium and six grams of protein.

9. Pumpkin seeds. Pumpkin seeds do not have to be a seasonal treat. With 74 milligrams of magnesium for 1 ounce, whole-roasted pumpkin seeds with salt can become a healthy snack option. The same amount of unsalted pumpkin seeds also contains 74 milligrams of magnesium.

10. Pine nuts and tomato paste. Tied for tenth place each with 71 milligrams of magnesium are two very different foods, pine nuts and tomato paste. There are 71 milligrams of magnesium in a 1-ounce serving of pine nuts or in one 6-ounce can of no-salt-added tomato paste.

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