High in magnesium foods

Top 10 Foods that are High in Magnesium

January 24, 2019

Magnesium other than being an element on the periodic table also has its biological uses. Magnesium is more of a maintenance mineral than an enhancement mineral. It helps maintain nerve and muscle function. It supports having a healthy immune system, keeps the heartbeat steady and, regulates blood sugar.

While most people would prefer taking the tablet to get the full effects, there are also more sustainable and cheaper ways to attain magnesium. And that’s from the food you eat. Check out the list below to see if you’re eating any of these foods high in magnesium.


If you’ve been watching a lot of those Tasty videos, you’ll notice that many of their recipes call for Spinach. And yes, Spinach is one of those foods high in Magnesium. Spinach can be cooked a lot of ways and most of the time, it’s tossed in pasta. For those who hate staring at leaves, spinach can also be blended with some olive oil, pine nuts, basil, thyme, and rosemary to make a stunning pesto sauce. The best part is, making that pesto sauce includes some healthy oils from olive oil.

Others usually bake spinach with some cheese. This is the more appealing recipe to kids as to them, anything with cheese tastes good. However, if your child is lactose intolerant, you can go with soy milk or almond milk as a substitute and make creamed spinach. Toss in some almond milk, garlic, and butter before throwing in the spinach.

Or if you’re not the cooking type, grab a blender and throw the spinach inside with some beets, apples, pineapples, and carrots.


Kale is a subspecies of lettuce that looks similar to green leaf lettuce. If people are familiar with Jamba Juice, you would notice that some of their recipes include blended kale. Kale is also another leafy green vegetable that’s rich in magnesium. However, not many people are sure how to eat kale other than throwing it into a blender and making a decent shake. What some people can also do is shred the kale into fine bits and pieces similarly to how people chop parsley and then toss it in some yogurt then mix it with some lemon zest and lemon juice. Add a small dollop of honey if you think the lemon isn’t sweet enough. From there, you can serve it as a dip.

Others can also roast the kale with just some salt. After that, serve with an olive oil-balsamic vinegar sauce with some candied walnuts. If you’re allergic to nuts, you can replace them with tomatoes and flax seed.


Quinoa is a superfood that backs in the Aztec days was worth its weight in gold. Not only is Quinoa full of protein but it’s one of the top foods high in magnesium. Most people just boil Quinoa and deal with it that way but there are other ways to do it. For example, you can make an apple “risotto” with Quinoa. Boil the quinoa with a diluted form of apple juice (if you’re buying concentrate) or if you have a legitimate apple, you can just use the juices from there. Toss it in with some butter and a little bit of salt and pepper. After that, get some apple slices and toss it around but don’t cook until soft. You can also add some carrots and onions for that extra crunch.

Quinoa is a grain that can mix with most fruits. Some people even made a salsa out of quinoa by mixing it with mango chutney, olives, parsley, coriander, and some lemon zest.


Edamame is often found in Japanese cuisine and is just blanched with some salt. It is also known as “immature soybean” which are served in a pod. You eat this by peeling it open before popping its contents in your mouth. It has a soft bubbly texture and a mellow flavor so most people toss Edamame in their salad. Because of its mellow flavor, people mix it with a strongly flavored dressing like a sesame mayo dressing.

It can also be mixed into noodles. Blanch the edamame to its optimum temperature and then toss in some egg noodles, onions, carrots, and cabbage. After that, you can add some oyster sauce and soy sauce then toss it around. For those who are vegan or diabetic, you can get shirataki noodles as a substitute. Add some chili flakes and sesame oil for that extra kick.


Tofu is a common meat substitute. Often known for its protein, Tofu also has around 37 mg of magnesium inside. People use Tofu as a substitute for cheese or sometimes even use it as meat. Other forms of tofu include “abuurage” which is used in Inarizushi. Tofu is also widely used in Asian cuisine especially with Si Chuan’s famous dish: Mapo Tofu. And if you want to avoid the pork, you can switch it up for lentils if you still want some meat.

Tofu is also good in a dish known as “Tokwa’t Baboy”, a common dish that’s good with beer in the Philippines. It’s served as deep fried with some pork bits, red onions, garlic, and peppercorns which is all tossed in some soy sauce and vinegar. Dilute with water if you want to mild out the flavor. Tofu also appears as Agedashi Tofu which is lightly fried before being served with some tempura sauce.

If also drained of the Tofu water, you can also crush it and mold it together to make a tofu burger.

Almonds, Cashews, and Peanuts

This may not be available to most people due to having a “nut allergy”. However, almonds, cashews, and peanuts have a lot of magnesium. One ounce of almonds has 80 mg of magnesium and serves as a good form of energy for those who are diabetics and forced to go on a ketogenic diet. Almonds are delicious in salads, especially when served with a cranberry sauce.

Some people also toss peanuts into their food, especially in Thai cooking. Pad Thai is loaded with peanuts and you can even get even with many of their peanut-based sauces. Some stews such as Kare-Kare, another Filipino native dish uses peanut butter as their base for the stew. Cashews are also good when just roasted. Depending on where you are, there are places that sell it to you freshly roasted and ready to serve.

Black Beans

Black Beans are another form of kidney beans. There are several varieties but Black Beans have more magnesium than the other two. It has 120 mg per cup of Black Beans. However, the preparation for Black Beans can be quite troublesome. Because of its hardened exterior, you have to boil it or simmer it in hot water for more than an hour to have it soft. Some other people use black beans as part of the sauce such as Tausi sauce which is a common Asian sauce, especially in Chinese cooking. They either serve this with a fish fillet or sometimes, even with steamed clams which are rich in Iodine.

Black beans can also be used in chili. And if you want to increase the protein count, you can add some lentils. Black beans can also be used in curry. Make a red curry to complement the possible meaty flavor coming from the beans that you can also toss in with some bell peppers, roasted squash, lentils, carrots, and onions.

However, be careful with beans. They can also spike your Uric Acid count if they’re salted. People with high Uric Acid condition should eat the beans without salt to prevent themselves from suffering from high Uric Acid. Uric Acid builds up in the joints and can render a person limping if a person goes overboard with the beans.


Avocado hit an all-time high when it became a fad. People kept buying avocado as a means to replace butter with a healthier alternative. And it is healthier, considering that it has 58 mg worth of magnesium. People normally blender avocado into a shake or sometimes even just put in on top of toast. However, there are other ways to eat it such as chilling it in the fridge for around thirty minutes before eating it with milk.

Other people turn avocado into guacamole which they can eat with nacho chips while sitting in front of the TV.


Salmon, especially if caught in Alaska, have soft meat and is also jam-packed with Magnesium. If smoked, Salmon can be served as a cocktail bite or it can be sliced into Sashimi. Salmon has soft pink meat that even kids will enjoy. If you eat it as sashimi, you’re assured that most of the nutrients will still be intact. However, make sure your local sushi store is clean to make sure you won’t get food poisoning from eating salmon.

If you’re not into eating raw salmon, there are other ways to eat it such as a salmon steak. However, some people prefer broiling it in aluminum foil while a thick cut of bacon is wrapped around it. Other people put salmon in their pasta especially when smoked to give their alfredo sauce an extra kick.


Not only rich in DHA but Mackarel is also rich in Magnesium. In Japanese restaurants, Mackarel is known as Saba and served as sushi or sashimi. However, the flavor is more of an acquired taste as it has a strong fishy flavor. For those not into fishy flavors, Mackerel can also be turned into a burger by getting canned mackerel and draining out the water. After that, how you season it will dictate how the flavor will change from fishy to meaty.

And if done right, the Mackarel burger can also be served with some Kale to make a delicious fish burger especially for those who can’t eat red meat.

High in magnesium foods


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