magnesium chocolate

Foods (very) rich in Magnesium

Increase your magnesium intake with these foods

It is a mineral and without a doubt one of the most important for the human body, participating in countless processes.

From protein synthesis to muscle and nervous functioning, energy production and more. Magnesium is essential.

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

There are no great advantages to using excessive doses, and the body will get rid of the excess, but without a doubt you want to avoid insufficient levels of Magnesium.

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

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

Here is a list of several foods rich in Magnesium that you can include in your diet.

Brazil nuts

Brazil nuts magnesium

Brazil nuts are one of the foods richest in magnesium that you can use.

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

Brazil nuts are also rich in phosphorus, copper, manganese and above all, selenium. Lots of Selenium.

This food contains approximately 1.9 mg of Selenium per 100g, which corresponds to 2739% of the RDA.

In addition to the very high dose of this mineral, these nuts are made up of 66% of fats, so include them in your diet, but don't overdo them.

Sesame seeds

magnesium sesame seeds

Another food very rich in Magnesium are Sesame Seeds.

These seeds are incredible in terms of micronutrients, and contain 356mg of Magnesium, which corresponds to 89% of the DDR.

As if that weren't enough, they are also rich in many other minerals, with high levels of Calcium, Iron, Copper, Manganese, Phosphorus, Zinc and more.

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

This doesn't mean it's bad, just that you should eat it in moderation due to its high caloric value, especially if you're trying to lose weight.

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

It's an excellent food to add to your meals and make them richer, without much effort.

Cashew Nuts

cashew nuts magnesium

Cashew Nuts are tasty and also belong to the group of foods rich in Magnesium.

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

Just 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, Manganese, Iron and Zinc are also present in good quantities.

In terms of macronutrients, there are approximately 44% of fats, 33% of carbohydrates and finally 18% of proteins.

In other words, 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, now you have even more reasons to use them!



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

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

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

It is another dried fruit with excellent micronutrient values, as you may have already noticed.

In terms of macronutrients, Almonds contain approximately 50% of fats, 21% of carbohydrates and also proteins.

Once again, the calorie content is not low, but you don't need large amounts to get a good amount of Magnesium if you combine it with other foods on the list.

Pumpkin Seeds

pumpkin seeds magnesium

A few more seeds on the list, and this time, they are Pumpkin Seeds.

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

Another mineral with a large presence is Zinc, with approximately 69% of DDR.

For those who don't know, the combination of Zinc and Magnesium is the basis of the supplement. ZMA, and these seeds contain both minerals in very good quantities.

In terms of macronutrients, unlike the foods presented so far, Pumpkin Seeds are not mainly fats, but carbohydrates.

They contain around 54% of carbohydrates, 19% of fats and also proteins.

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

Dark Chocolate

dark chocolate magnesium

Yes, you read that right. Chocolate.

But be careful, it's not just any Chocolate.

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

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

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

Of course, not everything is good news, and in terms of macronutrients it leaves something to be desired.

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

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


quinoa magnesium

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

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

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

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

In terms of macronutrients, it is a food rich in quality carbohydrates, some proteins and small amounts of fats.

White and Black Beans

magnesium beans

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

There are several types, but those that normally 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 the DDR.

The value for 100g cooked is around 65mg for both, which gives 16% of the Magnesium RDA.

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

In terms of macronutrients, they are quite similar, rich in carbohydrates and fiber, some proteins and practically no fat.

Choose whichever you prefer, as nutritionally speaking, 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 the DDR.

Phosphorus, Potassium and Manganese are also present in good quantities, as are some B vitamins.

In terms of macronutrients, peanuts are mainly composed 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 is fiber.

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 that.

If you use this food in your diet regularly, you are ingesting a good amount of Magnesium too.

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

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

In terms of macronutrients, Brown Rice is composed of approximately 76% of carbohydrates, with small amounts of proteins and almost no fat.


magnesium spinach

The list is already long, and to finish, we have Spinach.

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

In terms of Magnesium, you will find approximately 79mg per 100g of this raw vegetable, which corresponds to 20% of the DDR.

But Spinach is not just Magnesium.

In terms of micronutrients, they are also rich in Vitamin A, Vitamin K, Folate and Potassium.

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

Practically fat-free, carbohydrates and proteins are also extremely low, and are unlikely to contribute much to your diet here.


As you may have noticed, you can reach the necessary magnesium levels through diet.

Add some seeds to some meals, eat some nuts and use vegetables, especially spinach, and you will easily meet your daily needs for this mineral.

Do you also have magnesium supplements, such as ZMA, or even Isolated magnesium.

But, taking into account the foods on the list, except in specific cases, it will hardly be necessary.

Obviously there are many more foods rich in Magnesium, 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 product labels, as different origins and different brands lead to different nutritional values.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top