17 Snacks That Are Excessive in Magnesium

Magnesium is a mineral your physique must hold your bones robust, regulate blood strain, and take care of stress. However most individuals do not get sufficient.

For those who’re seeking to improve your magnesium consumption, quite a lot of magnesium-rich snacks can assist you attain your every day magnesium necessities.

Magnesium: 154 mg per ounce, or 37% of the Each day Worth (DV)

Pumpkin seeds are a superb supply of magnesium. They’re additionally excessive in plant-based protein, offering 8.45 grams per ounce.

Tip: For a fast snack, pair pumpkin seeds with different magnesium-rich components, like dried apricots or darkish chocolate. 

Magnesium: 162 mg per egg muffin containing two eggs and a cup of spinach, or 38.5% DV

Egg muffins are a easy, filling snack possibility excessive in nutritional vitamins and minerals. You may put together them forward of time and make them with magnesium-rich components, like spinach. An egg muffin containing two eggs additionally offers 12.52 grams of filling protein.

Magnesium: 82.8 mg per ounce (a couple of quarter cup), or 20% DV

Cashews are an excellent supply of plant-based protein, heart-healthy fat, and nutritional vitamins and minerals like zinc, copper, and iron.

They are often loved on their very own or paired with different magnesium-rich components like darkish chocolate chips, pumpkin seeds, and dried fruit to make a wholesome path combine. 

Magnesium: 99.2 mg per cup, or 24% DV

Edamame are immature soybeans that you could snack on. They’re excessive in protein and fiber, offering 18.5 grams and eight grams per cooked cup, respectively. Fiber and protein assist you really feel full between meals, which can assist you eat fewer energy general to take care of a wholesome physique weight.

Magnesium: 76.5 mg per ounce, or 18% DV

Almonds are one other good supply of magnesium and different nutritional vitamins and minerals, together with vitamin E, a robust antioxidant wanted for immune operate. An oz of almonds accommodates 6.8 mg of vitamin E, or 45% of the DV.

Most individuals do not eat sufficient vitamin E, so snacking on almonds can assist you meet your every day necessities. 

Magnesium: 79 mg per serving made with half an avocado and a thick slice of whole-grain bread, or 18.8% DV

Avocados are an excellent supply of magnesium. A medium avocado (about 201 grams) accommodates 58.3 mg, or 13.8% of the DV.

For a magnesium-rich snack, serve sliced or mashed avocado on whole-wheat toast. Complete grains, like whole-wheat bread, are a greater supply of minerals than refined grains.

Magnesium: 146.2 mg, or 35% DV

Chia seeds are excessive in fiber, wholesome fat, and minerals like calcium, zinc, selenium, and magnesium.

To make a magnesium-rich chia pudding, combine 1/2 cup of unsweetened soy milk with 2 tablespoons of chia seeds in a glass bowl or jar, then let it sit within the fridge till agency.

Tip: Prime your chia pudding with recent blackberries and chopped nuts for an additional enhance of magnesium.

Magnesium: 78.7 mg per cup, or 19% DV

Chickpeas are an excellent supply of potassium. Potassium and magnesium are important for regulating blood strain ranges, and snacking on meals wealthy in these minerals might assist decrease blood strain, defending coronary heart well being.

Research present that individuals who repeatedly eat beans, like chickpeas, have a decrease threat of hypertension and coronary heart illness.

Magnesium: 66 mg per 2-tablespoon serving of cacao powder, or 15.7% DV

Cocoa merchandise, similar to cacao powder, are wealthy in magnesium. Cacao powder undergoes much less processing than cocoa powder, giving it a extra intense style. It is also increased in vitamins.

Increase your magnesium consumption by mixing two tablespoons of cacao powder right into a cup of sizzling dairy or nondairy milk. Add a scoop of collagen for pores and skin and joint well being, together with your favourite sweetener to style. 

Magnesium: 118 mg per cooked cup of quinoa, or 28% DV

Quinoa is a gluten-free grain wealthy in vitamins like magnesium, full plant-based protein, copper, manganese, iron, folate, phosphorus, B6, and zinc.

To make a balanced, magnesium-rich quinoa salad, pair cooked quinoa with sautéed greens and a protein supply, like tofu, hen breast, or grilled shrimp. 

Magnesium: 63 mg per ounce (one-quarter cup), or 13% DV

Peanuts are a well-liked snack meals, and for good purpose. They’re shelf-stable, transportable, and excessive in filling vitamins like protein and fiber. They’re additionally full of nutritional vitamins and minerals, like magnesium.

Tip: Take pleasure in peanuts on their very own for a fast snack or pair them with recent fruit for a extra well-rounded possibility.

Magnesium: 94.8 mg per boat, or 23% DV

Pairing peanut butter with banana creates a magnesium-rich snack that may be loved at any time.

To make a banana boat, minimize a protracted slit down the size of a giant banana and unfold two tablespoons of peanut butter inside it. You may as well high with nuts or dried fruit.

Magnesium: 64.6 mg per ounce of darkish chocolate containing 70-85% cacao solids, or 15% DV

Darkish chocolate accommodates a better share of cocoa than milk or semi-sweet chocolate, making it a extra concentrated supply of minerals, like magnesium.

Tip: Attempt pairing darkish chocolate with different magnesium-rich components, like nuts and seeds. 

Magnesium: 56.8 mg per 6-ounce can, or 13.5% of the DV

Tuna is a concentrated supply of magnesium. It is usually wealthy in protein, with one 6-ounce can packing 40.6 grams.

Attempt making tuna salad by mixing tuna with mayo or Greek yogurt, or get pleasure from canned tuna over a mattress of greens, like spinach or kale, that are additionally excessive in magnesium. 

Magnesium: 41.6 mg per cup, or simply underneath 10% DV

Dried apricots are candy, chewy, and full of fiber and important minerals like magnesium, potassium, and iron.

Tip: Pair dried apricots with nuts like cashews or almonds, or get pleasure from them on their very own as a more healthy various to sweet. 

Magnesium: 120 mg per cup of cooked black beans, or 29% DV

Black beans are full of fiber, protein, and several other nutritional vitamins and minerals, together with magnesium.

To make a fast and nutritious black bean salad, combine a can of rinsed black beans with chopped cherry tomatoes, diced crimson onion, and sliced avocado. Gown your salad with olive oil, recent lime juice, and a pinch of salt. 

Magnesium: 188 mg, or 44.7% DV

Greek yogurt is a high-protein dairy product full of nutritional vitamins and minerals, like calcium and magnesium.

To make a Greek yogurt parfait, add 1 cup of blackberries and 1 ounce of pumpkin seeds to a cup of Greek yogurt,

Tip: To spice up the magnesium content material of your parfait even increased, add one tablespoon of cacao nibs. These comprise 31 milligrams of mg, or 7.3% of the DV.