These Fruits and Veggies are Excellent Sources of Magnesium

by Andrea Donsky, Naturally Savvy

Every so often, there’s an article or scientific study extolling the virtues of magnesium and why this mineral is so critical for optimal health. While it’s true magnesium is an essential mineral, what most of us are really interested in is how we can get our daily dose of magnesium in a convenient way.

Unfortunately, our hectic lives (think: stress and eating fast foods) can deplete our magnesium levels and since 70 percent of us are magnesium deficient, ensuring we get enough magnesium on a daily basis is crucial.

If you are looking to get enough magnesium strictly from food, try combining different foods to super-size your intake. Top your salads with flaxseeds (37 percent Daily Value of magnesium per 46 grams) or sesame seeds (126 percent Daily Value, 505 mg per 144 grams), or add them to your baking as both are rich sources of this mineral.

The daily recommended intake of magnesium is 420 mg for males and 320 mg for females 31 years old and older.

13 Excellent Food Sources of Magnesium

These fruits and veggies provide a significant amount of magnesium. We offer a few ways to enjoy these foods, but feel free to experiment and share your recipes with us in the comments below.

1. Apricots

One cup of fresh apricots provides 15.5 mg magnesium, which is 4 percent of DV. Combine with other fruits in a fruit salad or as a topping for cereal or yogurt.

2. Avocado

Try eating avocado toast for breakfast. It’s a great way to combine the rich magnesium found in this fruit along with whole grains, which also contain some magnesium. If you choose a bread made with seeds, magnesium levels can be boosted even more. One medium avocado provides 58 mg (15 percent DV) magnesium.

3. Banana

Peel yourself a banana, because it contains 32 mg (8 percent DV) of magnesium and also is a good source of potassium, manganese, and vitamin B6. Add a ripe banana to a smoothie or fruit salad to increase your magnesium intake.

4. Beets

Both beet greens and the bulbs themselves are good sources of magnesium, although the former is better. One cup of beets provides nearly 40 mg of magnesium and 34 mg of folate. Beet greens, on the other hand, are a great source of magnesium (98 mg or 24 percent DV per cup cooked) and an exceptional source of vitamins A and K.

5. Blackberries

Whenever they are in season, make blackberries a part of your diet. That suggestion comes from the fact that these berries are a good source of magnesium, to the tune of 28.8 mg per cup, or 7 percent of Daily Value. Enjoy in a fruit salad, as a topping on cereal or yogurt, or in baked goods.

6. Broccoli

This cruciferous vegetable is not only a great source of magnesium (19.18 mg per cup or 5 percent CV) but fiber, vitamins C and K, iron, and potassium and fiber as well. Broccoli can be enjoyed in so many ways, from cold and hot salads to casseroles, side dishes, soups, and smoothies.

7. Cherries

One cup of cherries provides 15.2 mg magnesium, or 4 percent DV. They are a convenient snack food for any time of the day. Don’t let the pits deter you from enjoying these fruits. Feel free to add cherries to a fruit salad or as a topping on cereal or yogurt.

8. Figs

One-half cup of dried figs can increase your magnesium intake by 50 mg (13 percent DV). Figs are a delightful addition to a fruit salad, but they also are great as a cereal or yogurt topping or in smoothies.

9. Green Bell Peppers

One cup of green bell peppers provides 14.9 mg magnesium, which translates into 4 percent Daily Value. Green bell peppers also are an excellent source of vitamin C and a good source of vitamin K.

10. Okra

In addition to magnesium, which is available at 57.6 mg per cup, this vegetable also provides a very good amount of vitamin C and vitamin K. You can eliminate the slime associated with okra by soaking the vegetable in vinegar for 30 minutes before you cook it—just be sure to rinse the okra well and pat dry before cooking. You also can pre-cook okra by blanching, roasting, or sautéing and then adding the cooked okra to your recipe.

11. Peaches

These summertime treats provide 15.7 mg magnesium and 4 percent DV per one cup. Peaches also are rich in anthocyanins, which are potent antioxidants that can help boost brain health, keep your liver healthy, help prevent cancer, improve vision, fight obesity, and support heart health, among other benefits.

12. Spinach

One cup of cooked spinach contains 157 mg (39 percent DV) of magnesium. Spinach can be enjoyed raw in salads or on sandwiches or cooked as a side dish, in casseroles, stir-fry, or in smoothies.

13. Swiss Chard

Every cup of cooked Swiss chard you consume provides 150 mg (38 percent DV) magnesium. This leafy green veggie also is an extraordinary source of vitamins A and K and an excellent way to get your vitamin C, manganese, potassium, and iron. Stir fry with other leafy greens along with seeds and nuts to maximize your magnesium intake.

It’s great to strive to meet all your nutritional needs through the foods you eat but when your diet fall short, consider taking a high quality, well absorbed magnesium supplement.

Image via Thinkstock.


Marie W
Marie W5 months ago

Thank you

hELEN h8 months ago


Ruth S
Ruth S8 months ago


Margie FOURIE11 months ago

I am sure that I am lacking in magnesium, but looking at the list, perhaps I am not

Anna R
Past Member 11 months ago


Carole R
Carole R11 months ago

Good to know.

John W
John W11 months ago


Lesa D
Past Member 11 months ago


thank you Andrea...

Elisabeth T
Elisabeth T11 months ago

Good information, thanks for sharing.

caroline l
caroline lord11 months ago

thank you