Foods (very) rich in Magnesium

Uma lista de alimentos que podes usar para subir os teus níveis de magnésio

It is a mineral and undoubtedly one of the most important for the human body, participating in immense processes.

From protein synthesis to muscle and nervous functioning, through energy production and not only. Magnesium is essential.

The recommended daily dose (DDR) for the general population is around 400mg, and as a gym athlete, you should at least reach this value.

You don't have much advantage in using overdose, and the body will get rid of excesses, but you definitely want to avoid insufficient magnesium levels.

Although a severe deficiency is rare, insufficient levels are not as uncommon, and can create small problems such as increased blood pressure, anxiety, tiredness or muscle spasms.

It is also one of the ingredients of the well-known ZMA supplement in conjunction with Zinc and Vitamin B6.

Here's a list of various magnesium-rich foods you can include in your diet.

Brazil Nuts

brazil chestnuts magnesium

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Brazil Nuts are one of the richest foods in Magnesium you can use.

Also known as Brazil Nuts, for every 100g you find approximately 376mg of this mineral, which corresponds to 94% of DDR. Very good.

Brazil Nuts are also rich in Phosphorus, Copper, Mangadesio and above all, Selenium. Very Selenium.

This food has approximately 1.9 mg of Selenium per 100g, which corresponds to 2739% of DDR.

In addition to the very high dose of this mineral, these nuts are composed of 66% fats, so it includes in your diet, but not overreacting.

Sesame Seeds

magnesium sesame seeds

Another food very rich in Magnesium are Sesame Seeds.

These seeds are amazing in micronutrients, and have 356mg of Magnesium which corresponds to 89% of DDR.

As if that were not enough they are still rich in many other minerals, with high levels of Calcium, Iron, Copper, Mangadesio, Phosphorus, Zinc and more.

At the level of minerals it can be said that Sesame Seeds are a super food, but their fat values are also high.

This does not mean that it is bad, only that you should ingest sparingly due to its high caloric value, especially if you are trying to lose weight.

They are composed of approximately 48% fats, and about 25% are carbohydrates and 17% proteins.

It's a great food to add to your meals and make them richer without much effort.

Cashew nuts

magnesium cashew nuts

Cashew nuts are tasty and also belong to the magnesium-rich food group.

For every 100g of Cashew Nuts you find approximately 292mg of Magnesium, which corresponds to 73% of DDR.

Like Brazil Nuts and Sesame Seeds, cashew nuts are also rich in many other minerals.

Copper is the most abundant mineral in this food, but Phosphorus, Mangadesive, Iron and Zinc are also present in good quantities.

At the level of macronutrients, they are approximately 44% fats, 33% carbohydrates and finally 18% proteins.

That is, compared to Brazil Nuts, they are much more nutritionally balanced, which makes them easier to include in your diet.

If you were already a fan of Cashew Nuts, you now have even more reason to use them!


magnesium almonds

Almonds are also one of the best foods when looking for Magnesium.

It has 268mg of this mineral per 100g which corresponds to 67% of DDR.

You will also find good amounts of Potassium, Phosphorus, Mangadesio, Calcium and a high concentration of Vitamin E.

It's more of a dried fruit with excellent micronutrient values as you may have already noticed.

At the macronutrient level almonds are approximately 50% fats, 21% carbohydrates and also proteins.

Again, the caloric content is not low, but you don't need large amounts to get a good magnesium value if you combine it with other foods on the list.

Pumpkin Seeds

magnesium pumpkin seeds

A few more seeds on the list, and this time, it's pumpkin seeds.

This excellent food has 262mg of Magnesium per 100g, which corresponds to 65% of DDR.

Another mineral in great presence is Zinc, with approximately 69% of DDR.

For those who do not know, the combination of Zinc and Magnesium is the basis of the ZMA supplement, and these seeds rely on both minerals in very good amounts.

At the level of macronutrients, unlike the foods presented so far, Pumpkin Seeds are not mostly fats, but carbohydrates.

They have about 54% carbohydrates, 19% fats and also proteins.

It is undoubtedly an excellent addition to your meals, especially if you want to increase the consumption of these two minerals.

Black Chocolate

magnesium black chocolate

Yes, you read well. Chocolate.

But watch out, it's not just any chocolate.

Although the values vary from brand to brand, The Black Chocolate with 70% to 85% Cocoa (or more) has high levels of Magnesium.

For every 100g you find approximately 228mg of this mineral, which corresponds to 57% of DDR.

It is not only Magnesium that is in large quantity but also minerals such as Iron, Potassium, Copper and Mangadesio.

Of course, it's not all good news, and the macronutrient level leaves to be desired.

There are approximately 46% of carbohydrates in which 24% are sugars, and 43% of fats in which 25% are saturated. At the protein level the value is low and around 8%.

When they catch you eating Black Chocolate on a diet you already have a good excuse, it's all for Magnesium!


quinoa magnesium

Quinoa is a very interesting food with good amounts of Magnesium, but not only.

For every 100g of Quinoa the magnesium value is approximately 197mg, which is equivalent to 49% of DDR.

Already 100g of this cooked food corresponds to about 64mg of Magnesium, which translates into 16% of DDR.

It also has good levels of phosphorus, mangadesio, potassium and more.

At the level of macronutrients is a food rich in quality carbohydrates, some proteins and small amounts of fats.

White and Black Beans

white bean and black magnesium beans

Beans are mostly rich in minerals and Magnesium is no exception.

There are several types, but those that usually have the highest magnesium values are white beans and black beans.

The values per 100g raw are approximately 190mg for white beans and 170mg for black beans. This corresponds to 48% and 43% respectively of DDR.

The value for 100g cooked is about 65mg for both, which gives 16% of magnesium DDR.

Both also present interesting values in virtually all minerals and also Folate.

At the level of macronutrients, they are quite similar, rich in carbohydrates and fibers, some proteins and practically without fats.

Choose what you prefer, since at the nutritional level, they are quite similar.


magnesium peanuts

Yes, the famous Peanuts are also rich in Magnesium.

For every 100g you get approximately 176mg of this mineral, which represents 44% of DDR.

Phosphorus, Potassium and Mangadesive are also present in good amounts, as are some B-complex vitamins.

At the macronutrient level, peanuts are composed mostly of fats, representing 50% of this food.

As for proteins the values are around 24% and in the case of carbohydrates 22%, part of which are fibers.

And yes, the famous peanut butter has similar values, as long as you opt for natural versions without additives.

Brown Rice

magnesium brown rice

Brown Rice is an excellent source of carbohydrates, but not only.

If you use this food in your diet regularly, you are eating a good amount of Magnesium as well.

For every 100g heavy to raw, Brown Rice provides you with 143mg of Magnesium, which represents 36% of DDR.

It also has high amounts of Mangadesio and other minerals in significant amounts, such as Potassium and Phosphorus.

At the macronutrient level, Brown Rice is composed of approximately 76% carbohydrates, with small amounts of protein and almost without fats.


magnesium spinach

The list's long, and to finish, we've got the Spinach.

Spinach is a very interesting vegetable to include in your diet.

At the level of Magnesium you find approximately 79mg per 100g of this raw vegetable, which corresponds to 20% of ddr.

But spinach isn't just magnesium.

At the level of micronutrients are also rich in Vitamin A, Vitamin K, Folate and Potassium.

When it comes to macronutrients you won't find much, since much of this food is water.

Practically fat-free, carbohydrate and protein levels are also extremely low, and will hardly contribute much to your diet here.


As you may have noticed, you can achieve the necessary magnesium values through food.

Add some seeds to a few meals, eat some dried fruits and use vegetables, especially spinach, and easily meet your daily needs of this mineral.

You also have Magnesium supplements such as ZMA, or even Magnesium alone.

But in view of the foods on the list, unless in specific cases, it will hardly be necessary.

Obviously there are many more magnesium-rich foods, and if your favorites aren't here, you can always use the comments area below to tell us what they are!

Note. The values used are only approximations and you should consult the labels of the products, since different origins and different brands lead to different nutritional values.

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