Top Magnesium-Rich Foods and Budget-Friendly Sources

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While the language in this article might seem definitive, it reflects personal experiences and opinions, not medical advice, and you should always consult a healthcare provider before making any changes to your diet or lifestyle; note that AI tools were used to help create this content.

Magnesium is essential for muscle function, nerve signaling, energy production, and maintaining heart and blood sugar balance. 

Many people don’t get enough through their diets. 

Below is a guide to foods highest in magnesium, plant-based daily options, and the most affordable sources to help you meet your needs without overspending.

Foods Highest in Magnesium (Per 100 Grams)

  1. Pumpkin seeds – 530 mg

  2. Flaxseeds – 390 mg

  3. Brazil nuts – 375 mg

  4. Chia seeds – 335 mg

  5. Almonds – 270 mg

  6. Cashews – 260 mg

  7. Dark chocolate (70 to 85 percent cocoa) – 230 mg

  8. Quinoa (uncooked) – 197 mg

  9. Black beans (cooked) – 160 mg

  10. Spinach (cooked) – 80 mg

  11. Tofu – 50 to 80 mg

  12. Brown rice (cooked) – 44 mg

  13. Salmon – 30 mg

  14. Avocado – 29 mg

  15. Banana – 27 mg

Best Overall Sources

  • Pumpkin seeds

  • Chia seeds

  • Almonds

  • Dark chocolate

Best Plant-Based Daily Options

  • Spinach

  • Tofu

  • Quinoa

Most Affordable Magnesium-Rich Foods

  • Pumpkin seeds – Cheap in bulk, high in magnesium

  • Flaxseeds – Very affordable, long shelf life

  • Oats – Widely available and inexpensive

  • Brown rice – Budget-friendly staple

  • Black beans, lentils, chickpeas – Very low cost, especially dried

  • Spinach – Low price, especially when frozen

Moderately Priced Options

  • Bananas – Cheap but lower in magnesium

  • Tofu – Reasonably priced, good nutritional value

  • Quinoa – More expensive than rice or oats but nutrient-rich

More Expensive Sources

  • Chia seeds – High nutrition, higher cost

  • Nuts – Almonds, cashews, and Brazil nuts are pricier

  • Dark chocolate – Cost depends on brand and cocoa content

  • Avocado – Price varies by season and location

  • Salmon – Among the most expensive per serving

Best Low-Cost Magnesium Picks

  • Pumpkin seeds

  • Flaxseeds

  • Oats

  • Brown rice

  • Black beans


Research

  • AI
  • Personal Knowledge


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Location: Canada