Magnesium is a mineral the body needs to function well. The best food sources of magnesium include legumes (such as beans and peas), green leafy vegetables, whole grains and seafood.
There are lots of food options out there to help you get the magnesium you need.
High-magnesium food choices
Vegetables
Best choices
Asparagus
Beet greens, beets
Green beans
Broccoli
Brussels sprouts
Carrot juice
Corn, sweet or yellow
Kale
Onion
Parsnip
Potato or sweet potato (baked with skin)
Pumpkin, squash
Spinach
Tomato paste, pasta sauce
Stewed tomatoes, tomato juice
Fruit
Best choices
Banana
Orange juice
Pineapple, pineapple juice
Prune juice, grape juice
Rhubarb
Tangerines, orange
Watermelon, cantaloupe, honeydew melon
Breads and cereals
Best choices
Cream of wheat; oatmeal; whole grain cereal (brands include All Bran, Shredded Wheat, Mini-Wheats, Bran Flakes and Cheerios)
Whole wheat pasta
Muffins made with oat bran and corn
Whole wheat pasta
Brown, white, long grain or wild rice
Waffles
Couscous
Rice cakes
Pancakes made with whole wheat flour
French toast
Milk and milk alternatives
Best choices
Milk, skim, 2% or homo; buttermilk
Yogurt, plain, low-fat or fruit
Chocolate milk
Ricotta, cottage, Swiss or cheddar cheese
Soy milk
Chocolate or vanilla pudding; rice or tapioca pudding; ice cream
Meat and meat alternatives
Best choices
Pork, beef, liver, ham
Chickpeas
Turkey, chicken
Lentils, cooked tofu
Fish, including halibut, haddock, sole, tuna, salmon, sardines, trout or cod
Split peas
Shellfish such as crab and shrimp
Peanut butter
Beans, including soy, white, black, lima, navy, baked, kidney and pinto
Eggs
Snacks
Best choices
Peanut butter on whole wheat bread with a glass of milk or soymilk
Grilled cheese on whole wheat bread
Rice cakes with peanut butter
Cheese with whole wheat crackers
Vegetables with hummus
Yogurt with fruit
Bean soup, lentil soup, split pea soup, tomato soup
Bran, corn, or banana muffin with cheese
Whole grain cereal with milk and banana slices
Ice cream with fruit
Cooking methods
The amount of magnesium in a food when you eat it often depends on how the food has been cooked. Use the following cooking methods to keep as much magnesium as possible.
Steaming: Steaming helps to keep nutrients within vegetables.
Boiling: Use just enough boiling water to cook evenly and completely without burning. Vegetables are more nutritious if they are cooked with their skins on.
Baking: Potato, sweet potato, squash and pumpkin are best when baked in the oven with skins on.
Fish and meat are best cooked using dry heat methods such as oven-baking, broiling or roasting.
