Vitamins & Supplements

What foods are rich in magnesium?

Vitabiotics | Published: 30/06/2021

What foods are rich in magnesium?

Magnesium is an essential mineral, important for over 300 biochemical reactions within the body. So eating enough of the foods high in magnesium is important for good health.

Not only can magnesium help with the reduction of tiredness and fatigue, but it also contributes to the maintenance of normal bones and teeth, normal protein synthesis and electrolyte balance in our bodies and it contributes to normal psychological function.

Here’s how you can ensure you’re getting magnesium…

What foods contain magnesium?

Magnesium tends to be found in plant foods such as leafy green vegetables, fruits and nuts, through to animal foods. The animal foods that contain the highest amounts of magnesium are primarily fish rather than other meats.

Top 15 foods rich in magnesium

There are several foods high in magnesium and these can easily be incorporated into your diet where they can be added into your meals or enjoyed as a snack.

Spinach - per 1 cup, cooked - 157 milligrams (mg)
Pumpkin Seeds - per 28g -150 mg
Tofu - 1 cup - 146 mg
Chickpeas - per 100g -115 mg
Tuna - per 170g fillet - 109 mg
Nuts - particularly Almonds, Brazil Nuts and Cashews per 28g - 82 mg
Almonds - per 28g - 77 mg
Dark Chocolate - per 28g (at least 85% cocoa content) - 6 5mg
Avocado - one medium -58 mg
Salmon - per 178g - 58 mg
Peanut Butter - 2 tbsp - 57 mg
Potato- one medium size -49 mg
Brown Rice - per ½ cup - 42 mg
Bananas - per 1 cup- 41 mg
Wholewheat Bread - 1 slice - 24 mg

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Other good sources of magnesium

Aside from the foods rich in magnesium, there are other ways to ensure you’re maintaining healthy levels of this mineral.

Drinks high in magnesium

As well as foods, there are also some drinks which contain magnesium.

Whole Milk - 1 cup - 24 mg
Instant coffee - 1 cup - 9.6 mg
Black tea - 1 cup - 7.1 mg

How much magnesium do you need daily?

We need to make sure we’re getting enough of the mineral magnesium to maintain good health and wellbeing.

In the UK, The Department of Health and Social Care recommends that women aged 19 to 64 consume 270 mg of magnesium each day. Men aged 19 to 64 are advised to consume 300 mg per day.

Magnesium from supplements

To safeguard your intake of magnesium, you could try taking a supplement.

Our Best Magnesium Supplements

We offer several different magnesium supplements to help ensure you’re getting enough of this vital mineral.

Vitabiotics Ultra Magnesium delivers 100% of the Nutrient Reference Value (NRV) of magnesium, providing 375 mg per two tablets.

Each effervescent Vitabiotics Wellwoman Energy tablet provides 60 mg of magnesium, as well as other essential nutrients needed for energy release such as vitamins B6, B1 and iron.

Wellman Energy also provides 60 mg of magnesium per effervescent tablet and also contains vitamins B6 and B1 as well as iron which contributes to normal energy release.

To help with the maintenance of normal bones, Vitabiotics Osteocare Original contains 300 mg of magnesium per 2 tablets. As well as magnesium, this supplement provides calcium, vitamin D and zinc too. Osteocare Original is also available in a chewable tablet and in liquid form.

If you aren’t consuming enough magnesium-rich foods from your diet, or you want extra support, then a magnesium supplement can be a useful and simple way to maintain healthy levels of this nutrient. Check out the full range of Vitabiotics magnesium supplements here.

Meet the Author

lucy gornall

lucy gornall


lucy gornall


Lucy is an award winning freelance health, fitness and wellbeing journalist and copywriter. She is also a personal trainer, teaching at London based studios. With 10 years of journalistic experience under her belt, Lucy was formerly a health editor across various women’s magazines and also editor for a national women’s glossy title. She now writes for various publications whilst also working on various branded content

Payel Banerjee