Home » Health & Wellness » Superfoods 10 Foods High in Magnesium That Are Super Healthy July 16, 2025 by Pranay David Important: This article is for informational purposes only. Please read our full disclaimer for more details. Magnesium is an essential mineral for human health. It plays a role in over 300 biochemical reactions in the body, including helping to maintain normal nerve and muscle function, supporting a healthy immune system, and keeping bones strong. Article Contains 10 Foods High in Magnesium That Are Super Healthy Spinach Swiss Chard Dark Chocolate Pumpkin Seeds Almonds Black Beans Atlantic Salmon Broccoli Avocados Brown Rice Magnesium can be found in a variety of foods, including green leafy vegetables, nuts and seeds, whole grains, legumes, and fish. 10 Foods High in Magnesium That Are Super Healthy 1. Spinach canva Spinach is a nutrient-dense food that’s high in magnesium. One cup (30 grams) of cooked spinach provides 158 mg of magnesium, or 40% of the Reference Daily Intake (RDI). [ Read: How to Use Spinach for Weight Loss ] 2. Swiss Chard Swiss chard is a leafy green vegetable that’s related to spinach. It’s also rich in magnesium, with one cup (36 grams) of cooked Swiss chard providing 150 mg, or 38% of the RDI. 3. Dark Chocolate Dark chocolate is made from cocoa beans, which are naturally high in magnesium. One square (1 ounce or 28 grams) of 72% cacao dark chocolate provides 64 mg of magnesium, or 16% of the RDI. 4. Pumpkin Seeds canva Pumpkin seeds are a good source of magnesium, with one ounce (28 grams) providing 151 mg, or 38% of the RDI. They’re also a good source of other nutrients, such as zinc and iron. [ Read: 10 Best Healthy Foods That Are High in Zinc ] 5. Almonds Almonds are a popular type of tree nut that’s high in magnesium. One ounce (28 grams) of almonds provides 80 mg of magnesium, or 20% of the RDI. 6. Black Beans Black beans are a type of legume that’s rich in several nutrients, including magnesium. One cup (172 grams) of cooked black beans provides 120 mg of magnesium, or 30% of the RDI. 7. Atlantic Salmon Atlantic salmon is a type of fish that’s commonly consumed due to its high nutrient content. Three ounces (85 grams) of cooked Atlantic salmon provides 26 mg of magnesium, or 7% of the RDI. 8. Broccoli Broccoli is a nutrient-dense vegetable that’s high in magnesium. One cup (156 grams) of cooked broccoli provides 24 mg of magnesium, or 6% of the RDI. 9. Avocados Avocados are a type of fruit that’s often used as a topping or ingredient in various dishes. One cup (150 grams) of cubed avocado provides 58 mg of magnesium, or 15% of the RDI. 10. Brown Rice Brown rice is a whole grain that’s rich in several nutrients, including magnesium. One cup (195 grams) of cooked brown rice provides 84 mg of magnesium, or 21% of the RDI. In conclusion, magnesium is an essential mineral that’s found in a variety of foods. These 10 foods are particularly rich in magnesium. Eating a diet that includes a variety of these foods can help you meet your magnesium needs and support your overall health. You Might Also Like 10 Foods That Are High in Niacin 15 Habits to Level Up Your Life by 2025 Top 10 Morning Habits to Lose Weight Easily Why Is My Mental Health Getting Worse as I Get Older? 10 Protein High Foods for Vegetarians 10 Foods That Are High in Melatonin 10 Foods That Boost Your Mental Health 10 Healthy Foods are Rich in Minerals 10 Foods That Boost In Oxytocin Levels 10 Best Foods To Eat For Kidney Stones How to Use Epsom Salt for Constipation Relief? How to Take Magnesium Citrate for Colon Cleansing? OZiva Mela.Mag+ for for Healthy & Deep sleep 10 Foods That Boost Your Body’s Keratin Levels 10 Foods Are High in Insoluble Fiber 10 Best Foods For Jaundice 10 Foods High In Folic Acid 10 Healthy Foods to Boost Nitric Oxide The 10 Healthiest Whole Grain Foods You Need in Your Diet