Magnesium supports over 300 essential bodily functions, including maintaining steady energy levels. As a registered dietitian with years of experience helping clients optimize nutrition, I recommend these proven magnesium-rich foods to ensure you're meeting your needs.
Related reading: How much magnesium do you need, and how to recognize a deficiency?
Shopping list: Magnesium-packed ingredients
Experiencing fatigue or muscle cramps? These expert-backed foods can help replenish your magnesium stores effectively.
Bananas
32mg magnesium per banana
Bananas deliver magnesium alongside potassium, a dynamic duo for sustained energy and electrolyte balance.
Kidney beans
70mg magnesium per cup
A staple in balanced vegetarian meals, kidney beans also provide protein and fiber for lasting fullness and health.
Black beans
120mg magnesium per cup
Brown rice
84mg magnesium per cup
Pair with beans for a complete, magnesium-boosted plant-based meal.
Lentils
72mg magnesium per cup
Often overlooked, lentils offer versatile nutrition—ideal as a meat alternative or hearty addition, even for omnivores.
Oatmeal
61mg magnesium per cup
Start your day right with magnesium-rich oatmeal to fuel energy and promote overall wellness.
Quinoa
118mg magnesium per half cup
The standout on this list, quinoa is a nutrient powerhouse—swap it for rice occasionally for maximum benefits.
What is a cup?
A standard US cup measures 240ml. Weight varies by ingredient.
Source: Dr. Oz | Images: Shutterstock
