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Nutrition, Ingredients

What Foods Are High In Magnesium?

Written by: Swisse Wellness
Swisse Wellness

You’ve probably heard about magnesium before. After all, this nutrient plays an important role in a number of bodily functions1. From supporting healthy bones and muscle function to maintaining cardiovascular system health and your nervous system health, magnesium can support your general health and wellbeing.  

One of the best ways to make sure you’re getting enough is through your diet2, with a variety of different types of foods that contain magnesium. In this blog, we give you a rundown of what foods contain magnesium to help you make sure you get enough each day.  

Magnesium-rich foods 

Most people can meet their daily needs by eating a diet that’s rich in magnesium foods. While magnesium is present in a variety of foods, its commonly found in plant-based sources. With that said, there are plenty of animal products that also contain high magnesium3. So, if you’re looking to incorporate more food with magnesium into your diet, here’s what you should be eating.  


Vegetables are great magnesium food sources while also providing plenty of other nutrients like vitamin C, zinc and vitamin E2.  Dark green leafy vegetables are especially high in magnesium, including:    

  • Spinach  
  • Kale 
  • Collard greens 
  • Swiss Chard 

 Other vegetables that are rich in magnesium include: 

  • Potato - with the skin left on 
  • Carrot 
  • Brussel sprouts 
  • Broccoli 
  • Edamame 

There are plenty of ways you can cook them, either serving them as a side or mixing them in with a recipe.  


Fruits are great food sources of magnesium1. Eating a varied diet helps to keep things interesting while also providing you with other important minerals and nutrients3. Some magnesium-rich fruits include:  

  • Avocado 
  • Banana 
  • Papaya 
  • Figs 
  • Kiwi fruit 
  • Blackberries 
  • Grapefruit 
  • Guava 

Whether you include them in a smoothie or have them as an afternoon snack, there are plenty of different ways you can incorporate them into your diet.  

Nuts and seeds 

When it comes to magnesium food sources, you can’t go past nuts and seeds6. Here are some options that are particularly high in magnesium:  

  • Pumpkin seeds (pepitas) 
  • Almonds 
  • Cashews 
  • Sunflower seeds 
  • Flaxseeds 
  • Chia seeds 
  • Brazil nuts 

The great thing about nuts and seeds is that they’re versatile and can be eaten in a range of different ways. Snack on them throughout the day, add them to some overnight oats, or even mix them into a smoothie.  

Dark chocolate 

There’s no denying that dark chocolate3 is one of the most delicious foods that have magnesium. So, if you have a bit of a sweet tooth, treating yourself to a piece or two of dark chocolate may help you reach your recommended dietary intake of magnesium. Besides magnesium, dark chocolate is also a great source of antioxidants4 and other beneficial compounds. To get the most out of dark chocolate, opt for a product that contains at least 70% cocoa or higher. 


Legumes are another high-magnesium food that are worth incorporating into your diet. Legumes that are the best sources of magnesium include1:  

  • Black beans, 
  • Kidney beans 
  • Chickpeas 
  • Lentils 
  • Split peas 
  • Soybeans  

Add some beans to your breakfast omelette or add them to soups and chilis. If you’re feeling creative, why not try a new recipe? You can find a variety of different recipes that all include legumes.  

Other foods rich in magnesium  

Plant-based foods aren’t your only option when it comes to magnesium-rich food. There are plenty of other nutrient-dense sources of magnesium that you can incorporate into your diet, including1:  

  • Whole grains, like brown rice, quinoa, oats and whole wheat 
  • Fortified cereals  
  • Fatty fish, including mackerel, salmon, tuna, trout and halibut, 
  • Meat, like chicken breast and beef 
  • Dairy products, such as yoghurt, milk and cheese 
  • Tofu  

How to integrate foods with magnesium into your diet  

With more than 1 in 3 Australian adults not meeting their magnesium requirements5, magnesium-rich foods are a great addition to your diet. Once you have a good understanding of which foods contain magnesium, it’s often a lot easier to incorporate these foods into your diet.  

There are stacks of different ways you can incorporate magnesium-rich foods into your diet. For example, you can add leafy greens to your salads, snack on a handful of nuts or swap refined grains for wholegrains like brown rice, quinoa or wholemeal bread. You can also add magnesium-rich foods such as yoghurt, banana or spinach to your morning smoothie for a good dose of magnesium. 

If you’re experiencing symptoms that are linked to low magnesium, it could be worth talking with your GP or a health care professional. They may recommend incorporating a magnesium supplement to ensure you’re getting a sufficient magnesium intake. 


  1. National Institutes of Health. Office of Dietary Supplements - Magnesium [Internet]. National Institutes of Health. 2016. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
  2. Harvard Health Publishing. The best foods for vitamins and minerals - Harvard Health [Internet]. Harvard Health. Harvard Health; 2019. Available from: https://www.health.harvard.edu/staying-healthy/the-best-foods-for-vitamins-and-minerals 
  3. Cinquanta L, Di Cesare C, Manoni R, Piano A, Roberti P, Salvatori G. Mineral essential elements for nutrition in different chocolate products. International Journal of Food Sciences and Nutrition. 2016 Jun 26;67(7):773–8. 
  4. Oracz J, Żyżelewicz D. Antioxidants in Cocoa. Antioxidants. 2020 Dec 4;9(12):1230. 
  5. Australian Bureau of Statistics. Australian Health Survey: Usual Nutrient Intakes, 2011-12 | Australian Bureau of Statistics [Internet]. www.abs.gov.au. 2015. Available from: https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-usual-nutrient-intakes/latest-release 
Swisse Wellness

Swisse Wellness - Swisse Wellness

The copywriting team at Swisse Wellness plan, research and generate blog content with inputs from multiple teams across the business. With access to our industry-leading Science team, Product Development team, Customer Service team as well as informative Brand Managers, we have the contacts to deliver a well-rounded suite of blogs tailored to an array of wellness interests....

Nutrition, Ingredients