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Top 10 Magnesium Rich Foods

Green leafy vegetables aren’t the only foods rich in magnesium and chlorophyll. Here are the top 10 foods high in magnesium that you will want to add into your diet.
(Men RDA 400 milligrams and Women RDA 310 milligrams a day)
  1. Spinach — 1 cup: 157 milligrams (40% DV)
  2. Chard — 1 cup: 154 milligrams (38% DV)
  3. Pumpkin seeds — 1/8 cup: 92 milligrams (23% DV)
  4. Yogurt or Kefir — 1 cup: 50 milligrams (13% DV)
  5. Almonds — 1 ounce: 80 milligrams (20% DV)
  6. Black Beans — ½ cup: 60 milligrams (15% DV)
  7. Avocado — 1 medium: 58 milligrams  (15% DV)
  8. Figs — ½ cup: 50 milligrams (13% DV)
  9. Dark Chocolate — 1 square: 95 milligrams (24% DV)
  10. Banana — 1 medium: 32 milligrams (8% DV)
Other foods that are also high in magnesium include: salmon, coriander, cashews, goat cheese and artichokes.

Spinach, cooked
1.00 cup
(180.00 grams)
Calories: 41
GI: very low
NutrientDRI/DV
 vitamin K987%
 vitamin A105%
 manganese84%
 folate66%
 magnesium39%
 iron36%
 copper34%

 vitamin E25%
 calcium24%
 vitamin C24%
 potassium24%
 fiber17%

 zinc12%
 protein11%
 choline8%


World's Healthiest Foods rich in
magnesium
FoodCalsDRI/DV
 Pumpkin Seeds18048%
 Spinach4139%
 Swiss Chard3538%
 Soybeans29837%
 Sesame Seeds20632%
 Quinoa22230%
 Black Beans22730%
 Cashews22129%
 Navy Beans25524%