Foods high in magnesium & potassium

Updated March 23, 2017

Magnesium is a mineral found in the body and is essential for regulation of muscle function, nerve activity, bone strength, heart rhythm, immune system, blood pressure, blood sugar and metabolism. Potassium is also a mineral and is responsible for maintaining normal kidney function. Potassium is important for muscle contraction and plays an important role in heart, digestive and skeletal functions. Eating foods high in magnesium and potassium can help maintain the proper levels of these important minerals.


Bananas, prunes, prune juice, citrus juices, dried apricots, raisins and cantaloupe are fruits that are high in magnesium and potassium.


Potatoes, spinach, avocados and artichokes are high in magnesium and potassium. As a rule of thumb, green vegetables are a source of magnesium.

Nuts and Legumes

Almonds, cashews, soybeans, peanuts, peanut butter, kidney beans, pinto beans and baked beans are all considered to be foods high in magnesium and potassium.

Cereals, Grains and Dairy

Wheat bran, shredded wheat, yoghurt and whole milk, are all foods that are high in magnesium and potassium. Magnesium is even found in chocolate pudding!

Meats and Fish

Fish such as halibut is very high in magnesium. Most meats have some magnesium in them, but there is more potassium in most meats than magnesium. Still, eating a variety of meats will add to your intake of these important nutrients.

Cite this Article A tool to create a citation to reference this article Cite this Article

About the Author

Elizabeth Jean began writing professionally in 2000. She focuses her writing on tutorials and topics about health, nutrition, computers and Internet, personal finance and business. She writes healthy living, lifestyle and nutrition articles for various websites. Jean holds a Master of Business Administration and a cum laude Bachelor of Science in business administration, both from Duquesne University.