Magnesium (very) rich foods

Increase your Magnesium intake with these foods

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 nerve function, to energy production and beyond. Magnesium is essential.

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

You don’t have great advantages in using overdose, and the body will get rid of the excesses, but no doubt you want to avoid insufficient levels of Magnesium.

Although a severe disability is rare, insufficient levels are not as 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 ZMA supplement together with Zinc and Vitamin B6.

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

Brazil Nuts

castanhas do brasil magnésio

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

Also known as Brazil nut, for each 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. Very Selenium.

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

Besides the very high dose of this mineral, these chestnuts are composed of 66% fat, so include in your diet, but do not exaggerate.

Sesame seeds

sementes de sésamo magnésio

Another food very rich in Magnesium are the Sesame Seeds.

These seeds are amazing in terms of 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, Manganese, Phosphorus, Zinc and more.

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

This does not mean it is bad, just that you should take it in moderation due to its high caloric value, especially if you are trying to lose weight.

They are composed of approximately 48% of fats, of which 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

castanhas de caju magnésio

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

For each 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 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, they are approximately 44% fat, 33% carbohydrates and finally 18% protein.

In other words, compared to Brazil nuts, they are much more balanced in nutritional terms, which makes them easier to include in your diet.

If you were already a cashew nut fan, now you have even more reason to use them!


amêndoas magnésio

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

It’s another dried fruit with excellent micronutrient values as you may have noticed.

In terms of macronutrients, Almonds are approximately 50% fat, 21% carbohydrates and also proteins.

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

Pumpkin seeds

sementes de abóbora magnésio

A few more seeds on the list, and this time it’s the 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 don’t know, the combination of Zinc and Magnesium is the basis of the ZMA supplement, and these seeds contain both minerals in very good quantities.

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

They contain 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.

Dark Chocolate

chocolate preto magnésio

Yes, you read it well. Chocolate.

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

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

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

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

Of course, it’s not all good news, and in terms of macronutrients it leaves something to be desired.

They are approximately 46% of carbohydrates where 24% are sugars, and 43% of fats where 25% are saturated. In terms of protein the value is low and around 8%.

When they catch you eating Dark Chocolate on a diet you’ll have a good excuse, it’s all for Magnesium!


quinoa magnésio

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

For each 100g of Quinoa the value of magnesium 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, Manganese, Potassium and more.

Macronutrients are a food rich in quality carbohydrates, some proteins and small amounts of fat.

Black and White Beans

feijão branco e feijão preto magnésio

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

There are several types, but those that usually have the highest values of Magnesium are White and Black Beans.

The values per 100g raw are approximately 190mg for the White Bean and 170mg for the Black Bean. This corresponds to 48% and 43% respectively of DDR.

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

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

Macronutrients, on the other hand, are quite similar, rich in carbohydrates and fibres, some proteins and practically fat-free.

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


amendoins magnésio

Yes, the famous Peanuts are also rich in Magnesium.

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

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

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

Whole Rice

arroz integral magnésio

Whole 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 as well.

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

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

In terms of macronutrients, whole rice is composed of approximately 76% carbohydrates, with small amounts of protein and almost no fat.


espinafres magnésio

The list is long, and to finish, we have the spinach.

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

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

But spinach isn’t just Magnesium.

Micronutrients are also rich in Vitamin A, Vitamin K, Folate and Potassium.

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

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


As you may have noticed, you can achieve the necessary Magnesium values through feeding.

Add some seeds to some meals, ingest some dried fruits and use vegetables, mainly spinach, and easily meet your daily needs for this mineral.

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 Magnesium-rich foods, and if your favourites aren’t here, you can always use the comment area below to tell us what they are!

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

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