List of foods that contain magnesium

Written by julie richards | 13/05/2017

Lack of magnesium in the diet can lead to problems with blood sugar levels. Bone density is improved with magnesium, and the mineral also helps with hypertension. Studies also indicate that magnesium plays an important role in lowering the risk of cardiovascular disease.

Expert Insight

Children under three should only have about 80 mg of magnesium. Adolescents need 360 mg for girls and 410 mg for boys. Adult men require 400 mg, while adult women need only about 310 mg.

Green Vegetables

Foods like spinach, broccoli and peas are excellent sources of magnesium. A 1-cup serving can provide as much as 150 mg of magnesium in the diet.

Whole Grains

Whole wheat bread and other grain foods offer a nutritious source of magnesium. Whole grain cereals are another way to add at least 24 mg of magnesium to the body.


Fish is good for the body for several reasons, including its high magnesium content. Halibut can add as much as 170 mg of magnesium per serving.


White beans, black beans, pinto beans and lima beans are excellent ways to add fibre and magnesium to the diet. A 1-cup serving of beans contains over 100 mg of magnesium.

Tomato Paste

A simple way to add magnesium to the diet is to cook vegetables or meats in tomato paste. One cup of paste contains over 130 mg of magnesium.

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