Magnesium foods are important. They may help with pain, sleep, blood pressure and more. For men, it is generally recommended to consume 400-420 mg/day of magnesium; for women it is generally recommeded to consume 300-320 mg/day.
Below is a list of some foods and approximate amounts of magnesium in these. Note that exact magnesium amounts will vary. Speak with you clinician to find out what is right for you.
Foods High in Magnesium
| Food | Approx. Magnesium Content (per serving) |
|---|---|
| Spinach | 157 mg (1 cup cooked) |
| Pumpkin seeds | 750 mg (1 oz) |
| Swiss chard | 150 mg (1 cup, cooked) |
| Black beans | 120 mg (1 cup, cooked) |
| Sunflower seeds | 128 mg (1 oz) |
| Quinoa | 118 mg (1 cup, cooked) |
| Edamame (soybeans) | 98 mg (1 cup) |
| Halibut | 90 mg (3.5 oz, cooked) |
| Almonds | 80 mg (1 oz) |
| Sesame seeds | 101 mg (1 oz) |
| Brazil nuts | 106 mg (1 oz) |
| Artichokes | 76 mg (1 medium artichoke) |
| Mackerel | 97 mg (3.5 oz, cooked) |
| Flaxseeds | 79 mg (1 oz) |
| Tofu | 56 mg (1/2 cup) |
| Oats | 56 mg (1 cup, cooked) |
| Cashews | 74 mg (1 oz) |
| Dark chocolate | 64 mg (1 oz) |
| Salmon | 53 mg (3.5 oz, cooked) |
| Avocado | 58 mg (1 medium avocado) |
| Figs | 50 mg (1 medium fig) |
| Peanuts | 49 mg (1 oz) |
| Brown rice | 84 mg (1 cup, cooked) |
| Whole wheat bread | 23 mg (1 slice) |
| Bananas | 32 mg (1 medium banana) |