16 Magnesium-Rich Snacks to Boost Your Body
Magnesium is one of those micronutrients
that you may not think much about, but it's an essential part of a
healthy diet. Magnesium is a mineral that's abundant in our body and
needed by every cell to work. It is active in more than 300 reactions in
the body.
Magnesium is vital for muscles, nerves,
energy, heart health, and bones, and is essential for survival. It
supports the contraction and relaxation of muscles, aids in transmitting
nerve signals, and helps maintain a regular heartbeat. It also
regulates insulin action and glucose metabolism, helps build protein
from amino acids, and works with other electrolytes to maintain fluid
balance. These are just a few of its critical functions.
Dietary needs for adults vary by age and sex, but women need about 310
to 360 mg per day, while the recommendation is 410 to 420 mg per day for
men. Yet, surprisingly, almost half the US population doesn't meet the
daily recommended amount for magnesium.
Magnesium deficiency can lead to sore
muscles, body tightness and constipation. It's also thought that
chronically low intakes of magnesium may contribute to increased risk of
illness over time, including cardiovascular disease, Type II diabetes,
and osteoporosis.
However, before resorting to a supplement, you can try eating snacks
that are high in magnesium to help fulfill your magnesium needs. Here
are 16 magnesium-rich snacks to add to your diet.
1. Banana
Chickpeas, also called garbanzo beans,
transform into deliciously crispy, addictive snacks when roasted. A
4.5-ounce serving provides about 37 mg of magnesium. These legumes are
nutritional powerhouses, offering significant amounts of plant-based
protein and fiber that work together to promote fullness and stable
blood sugar levels. They're also rich in phosphorus for bone health,
iron for oxygen transport, potassium for heart function, and B vitamins
including riboflavin for energy metabolism. Making your own roasted
chickpeas is simple and economical: rinse and thoroughly dry canned
chickpeas, toss with a small amount of olive oil and your favorite
seasonings (try cumin, paprika, garlic powder, or curry spices), then
roast at 425°F for about 30 minutes until golden and crispy. Store them
in an airtight container for up to a week.
Bananas are one of nature's most convenient
snacks, requiring no preparation and coming in their own natural
packaging. A small banana provides 28 mg of magnesium, making it an easy
way to boost your intake throughout the day. Beyond magnesium, bananas
are particularly rich in potassium, which works synergistically with
magnesium to support heart health and blood pressure regulation. The
soluble fiber in bananas aids digestion and helps you feel fuller
longer, while their natural antioxidants, including dopamine and
catechins, help combat oxidative stress. They're naturally sweet, making
them perfect for satisfying sugar cravings in a healthy way, and their
soft texture makes them ideal for people of all ages.
2. Chia Seeds
These ancient super-foods pack an impressive
nutritional punch despite their tiny size. Just one ounce delivers 95
mg of magnesium—nearly a quarter of your daily needs. Chia seeds are
incredibly versatile: mix them into smoothies, stir them into oatmeal,
sprinkle over yogurt, or create chia pudding by soaking them overnight
in milk or plant-based alternatives. When hydrated, they form a gel-like
consistency that aids digestion and promotes feelings of fullness.
Beyond magnesium, chia seeds are one of the richest plant sources of
omega-3 fatty acids, contain high-quality protein with all essential
amino acids, and provide substantial amounts of fiber, calcium, and
antioxidants. They have a mild, neutral taste that won't overpower other
flavors.
3. Almonds
Almonds are the perfect portable snack,
offering 80 mg of magnesium in a one-ounce serving (approximately 22
almonds). Their combination of protein, fiber, and healthy
monounsaturated fats makes them exceptionally satisfying, helping to
curb hunger between meals. These heart-healthy nuts have been shown in
studies to help lower LDL cholesterol and support cardiovascular health.
They're also rich in vitamin E, a powerful antioxidant that protects
cells from damage. Almonds provide sustained energy without causing
blood sugar spikes, making them ideal for people managing diabetes.
Choose raw or dry-roasted unsalted varieties to keep sodium intake in
check, and consider keeping small portions in your bag, car, or desk
drawer for emergency snacking.
4. Pumpkin Seeds
Also called pepitas, pumpkin seeds are
magnesium superstars, delivering an impressive 156 mg per ounce—enough
to meet 37-50% of your daily requirement. Their pleasant, slightly nutty
flavor and satisfying crunch make them a versatile addition to many
dishes. Beyond their magnesium content, pumpkin seeds are rich in zinc,
which supports immune function, and contain plant compounds called
phytosterols that may help reduce cholesterol levels. They're also a
good source of tryptophan, an amino acid that helps with sleep quality.
You can enjoy them raw or roasted, seasoned with various spices,
sprinkled over salads, blended into smoothies, or eaten straight from
your hand as a crunchy afternoon snack.
5. Cashews
Cashews offer 74 mg of magnesium per
one-ounce serving (about 18 cashews), along with a creamy texture and
naturally sweet flavor that makes them highly appealing. Unlike some
nuts, cashews are lower in fat and calories while still providing
protein and fiber to keep you satisfied. They contain copper, which is
essential for energy production and maintaining healthy blood vessels
and nerves. Cashews also provide iron, zinc, and antioxidants. Their
buttery taste makes them delicious on their own, but they're also
excellent when lightly roasted or incorporated into trail mixes. As with
other nuts, choosing unsalted varieties helps you better control your
sodium intake while still enjoying all the nutritional benefits.
6. Peanuts
Despite their name, peanuts are actually
legumes, not true nuts, but they're just as nutritious and convenient.
One ounce provides 48 mg of magnesium along with vitamin E, an
antioxidant that protects cells and supports skin health. Peanuts are
also rich in potassium for blood pressure regulation and phosphorus for
bone health. They contain resveratrol, the same beneficial compound
found in red wine, which has anti-inflammatory properties. Peanuts are
one of the most affordable protein sources available, making them
budget-friendly for regular snacking. They're filling due to their
protein and healthy fat content, and they travel well, making them ideal
for busy lifestyles. Choose dry-roasted or raw varieties without added
salt or oils for the healthiest option.
7. Edamame
These young, green soybeans in their pods
are a popular appetizer in Japanese cuisine and a fantastic snack
option. A half-cup serving contains 50 mg of magnesium along with
impressive amounts of complete plant-based protein—containing all nine
essential amino acids your body needs. Edamame is rich in folate, which
is particularly important for pregnant women, and provides vitamin K for
bone health and blood clotting. These beans also contain isoflavones,
plant compounds that may offer various health benefits. You can buy them
fresh or frozen, and they're typically steamed or boiled for 3-5
minutes, then lightly salted. Their fun, hands-on eating style—popping
the beans from their pods—makes them an engaging snack that naturally
encourages mindful eating and portion control.
8. Peanut butter
8. Peanut butter
This creamy or crunchy spread delivers 54
mg of magnesium in just two tablespoons, making it an efficient way to
boost your intake. Peanut butter is incredibly versatile: spread it on
whole-grain toast or crackers, blend it into smoothies, use it as a dip
for apple slices or celery sticks, or eat it straight from the spoon
when you need quick energy. It provides sustained energy thanks to its
combination of protein, healthy fats, and fiber, making it an excellent
pre-workout snack. Look for natural peanut butter with minimal
ingredients—ideally just peanuts and perhaps a pinch of salt—to avoid
added sugars and unhealthy oils. The protein and fat content helps
stabilize blood sugar levels, preventing the energy crashes associated
with high-sugar snacks.
9. Shredded Wheat Cereal
Plain shredded wheat is a whole-grain
breakfast cereal that doubles perfectly as a snack. Two large biscuits
provide 61 mg of magnesium along with substantial fiber to support
digestive health and keep you feeling full. Unlike many breakfast
cereals, plain shredded wheat contains no added sugars, artificial
flavors, or preservatives—it's simply 100% whole wheat formed into
crunchy, pillow-shaped biscuits. You can eat it straight from the box
for a crunchy snack, pour milk over it, or crumble it over yogurt for
added texture. The whole grains provide B vitamins and sustained energy
release. It's also very affordable and shelf-stable, making it a
practical pantry staple. For variety, you can lightly drizzle with honey
or top with fresh berries.
10. Roasted Chickpeas
11. Almond butter
Like whole almonds, almond butter is
magnesium-rich, providing an impressive 88 mg per two-tablespoon
serving. It offers the same nutritional benefits as whole almonds but in
a more versatile, spreadable form that some people find easier to
incorporate into their diet. Almond butter has a rich, slightly sweet
flavor and smooth or crunchy texture depending on your preference. It's
excellent spread on whole wheat bread (which adds another 24 mg of
magnesium), used as a dip for fruit or vegetables, stirred into oatmeal,
or added to smoothies for extra creaminess and nutrition. When
shopping, choose almond butter with minimal ingredients—just almonds and
maybe salt. The healthy fats in almond butter support brain health and
help your body absorb fat-soluble vitamins. It's higher in calcium than
peanut butter, adding another nutritional advantage.
12. Soy Milk
For those avoiding dairy, soy milk is an
excellent alternative that provides 51 mg of magnesium per cup. It's the
only plant-based milk that naturally contains protein levels comparable
to cow's milk, offering about 7-9 grams of complete protein per cup.
Most commercial soy milk is fortified with calcium and vitamin D, making
it nutritionally equivalent to dairy milk for bone health. Soy milk has
a mild, slightly sweet flavor and creamy texture that works well in
coffee, tea, smoothies, cereal, or baking. It contains isoflavones,
plant compounds with antioxidant properties. Unlike some plant-based
milks, soy milk won't separate in hot beverages. Choose unsweetened
varieties to avoid added sugars, and look for organic options if you're
concerned about GMOs. It's shelf-stable when unopened, making it
convenient for stocking your pantry.
13. Yogurt
An 8-ounce cup of plain, non-fat yogurt
delivers 40 mg of magnesium along with probiotics—beneficial bacteria
that support digestive health and immune function. Yogurt is an
excellent source of protein, providing about 10-15 grams per cup, which
helps with muscle maintenance and satiety. It's also rich in calcium for
bone health and contains B vitamins, particularly B12 and riboflavin.
Greek yogurt contains even more protein than regular yogurt. The tangy
flavor of plain yogurt can be customized with fresh fruit, honey, or
cinnamon, or you can enhance its magnesium content by topping it with
pumpkin seeds, almonds, or chia seeds. Yogurt's versatility extends
beyond snacking—it can be used in smoothies, as a base for dips, or as a
healthier substitute for sour cream. Choose plain varieties to control
sugar intake, as flavored yogurts often contain significant added
sugars.
14. Dried Peas
These crunchy legume snacks, available
plain or with wasabi seasoning, provide 35 mg of magnesium per half-cup
serving. Dried peas have a satisfyingly crispy texture similar to nuts
but are lower in fat and calories. The wasabi-coated version adds an
exciting, spicy kick that makes snacking more interesting while
potentially boosting metabolism. Like other legumes, dried peas are rich
in plant-based protein and fiber, which work together to promote
fullness and support digestive health. They also provide iron for
energy, B vitamins for metabolism, and various other minerals. The fun,
popcorn-like texture makes them an engaging alternative to chips or
crackers. They're perfect for portion-controlled snacking since their
density and protein content help you feel satisfied with a smaller
serving. Look for them in the snack aisle or buy them from bulk bins for
better value.
15. Dried Figs
These naturally sweet fruits offer 12 mg of
magnesium per two dried figs, making them a nutritious way to satisfy
sweet cravings. Figs have been enjoyed for thousands of years and are
packed with nutrients beyond magnesium. They're an excellent source of
dietary fiber, with both soluble and insoluble types that support
digestive health and may help lower cholesterol. Dried figs provide
vitamin K for bone health and blood clotting, vitamin A for vision and
immune function, B vitamins for energy metabolism, and minerals
including potassium, calcium, and iron. Their natural sugars provide
quick energy, while their fiber helps prevent blood sugar spikes. The
chewy texture and honey-like sweetness make them a satisfying dessert
alternative. They pair beautifully with nuts and cheese for a more
substantial snack, or can be chopped and added to oatmeal, yogurt, or
baked goods.
16. Dark Chocolate
Finally, a treat that's actually good for
you! A one-ounce square of dark chocolate containing 70-85% cocoa
provides 64 mg of magnesium—a significant portion of your daily needs.
The higher the cocoa percentage, the more magnesium and beneficial
compounds it contains. Dark chocolate is rich in flavonoids, powerful
antioxidants that may improve heart health by reducing inflammation and
lowering blood pressure. It also contains iron for blood health, zinc
for immune function, potassium for blood pressure regulation, and
phosphorus for bone health. The slight bitterness of high-quality dark
chocolate comes from its beneficial compounds, and many people find it
more satisfying than milk chocolate, making it easier to enjoy in
moderation. A small square can curb sweet cravings while providing
genuine nutritional benefits. Look for chocolate with minimal
ingredients—cocoa, cocoa butter, and sugar—without added oils or
artificial ingredients. Enjoy it mindfully as an afternoon pick-me-up or
after-dinner treat.