8 Magnesium-Rich Foods

A 1-oz. (28-g) serving of dark chocolate provides 15% of the DV for magnesium. It’s also beneficial for gut and heart health and is loaded with antioxidants.

A medium avocado provides 14% of the DV for magnesium. Avocados are packed with several other nutrients and may help reduce inflammation, improve cholesterol levels, and increase fullness.

Cashews, almonds, and Brazil nuts are high in magnesium and many other essential nutrients. A single serving of cashews provides 20% of the DV.

Legumes are magnesium-rich foods. For example, a 1-cup (172-g) serving of black beans contains 29% of the DV of magnesium.

A serving of tofu provides 8% of the DV for magnesium. It’s also a good source of protein and several other nutrients.

Most seeds are rich in magnesium. In fact, a 1-oz. (28-g) serving of pumpkin seeds contains around 40% of the DV.

Whole grains are high in many nutrients, including magnesium. A 1-cup (168-g) serving of cooked buckwheat provides 20% of the DV for magnesium.

Fatty fish is exceptionally nutritious and a great source of magnesium and other nutrients. A 3.5-oz. (100-g) serving of cooked salmon delivers 7% of the DV for magnesium.