An ounce (28 grams) of 70–85% dark chocolate contains 64.6 milligrams (mg) of magnesium, which is over 15% of the daily value (DV). Your body needs magnesium for the healthy functioning of nerves, brain, heart, muscles, and bones. However, many more foods contain more magnesium than dark chocolate.
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- Magnesium content: 168 milligrams (mg), 40% of the DV
- Serving size: 1 ounce (oz), 28 grams (g)
Pumpkin seeds are rich in protein, fiber, and healthy fats. One serving provides 8 grams of protein and 1.7 grams of fiber, which helps you feel full and maintain muscle.
Eating seeds may also help support healthy blood sugar and cholesterol levels.
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- Magnesium content: 157 mg, over 37 % of the DV
- Serving size: 1 cup (180 g), cooked
Spinach also has 4.3 grams of fiber per cooked cup, about 11–17% of the daily recommendation. Fiber helps blood sugar, cholesterol, and gut health.
Getting enough fiber helps prevent chronic conditions like diabetes and heart disease.
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- Magnesium content: 123 mg, 29 % of the DV
- Serving size: ½ cup (86 g), cooked
Amaranth is a gluten-free grain. It is rich in fiber, protein, and minerals, including iron, magnesium, and zinc.
Eating amaranth may help with anemia because these minerals support the function of red blood cells that carry oxygen.
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- Magnesium content: 107 mg, over 25% of the DV
- Serving size: 1 oz (28 g)
Brazil nuts are rich in protein, fiber, healthy fats, and selenium. Eating six nuts (28 g) provides 989% of the DV for selenium.
Selenium helps protect your cells from damage and is needed for thyroid hormone production. It also supports the proper functioning of your reproductive system, including hormone balance and fertility. While selenium is not bad for you, it can be harmful if you get too much, a condition known as selenium toxicity.
Other nuts, like cashews, almonds, and pili nuts, are also rich in magnesium.
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- Magnesium content: 95 mg, over 22% of the DV
- Serving size: 1 oz (28 g)
Chia seeds are also packed with fiber, protein, iron, and zinc. They are also rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. ALA supports heart health, brain function, and the immune system, and helps reduce inflammation.
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- Magnesium content: 74 mg, over 17 % of the DV
- Serving size: ½ cup (86 g), cooked
One serving of soybeans provides 15 g of protein and 5 g of fiber. Soybeans contain compounds called isoflavones, which may help improve menopause symptoms such as hot flashes and night sweats. They are also rich in iron, zinc, and potassium.
Magnesium has many roles in the body, including:
- Supporting muscle and nerve function: Magnesium is required for muscles to contract and relax, and for nerves to send signals.
- Maintaining healthy bones: Magnesium, along with other nutrients like calcium and vitamin D, supports strong bones.
- Regulating blood pressure: Blood vessels need magnesium to relax, so it helps support healthy blood pressure.
- Helping energy production and metabolism: Magnesium is essential for many enzymes to work. It helps enzymes convert food into energy.
