Essentially, the body does not naturally produce magnesium. This essential nutrient can be obtained by consuming healthy, nutritious foods that contain magnesium.
But don't worry, because a variety of magnesium-rich foods are not difficult to find.
Curious about which foods contain magnesium in high amounts? Check out and take note of the various recommendations in this article!
Examples of Foods that Contain Magnesium
In general, magnesium is abundant in fruits, vegetables, and nuts. To make it clearer, here are some examples of foods that contain high levels of magnesium and are good for the body:
1. Spinach
A food you should consume to meet your magnesium intake is spinach. One serving of boiled spinach contains approximately 157 mg of magnesium.
This green vegetable can be boiled, sautéed, or steamed and used in daily meals. In fact, spinach can also be processed into vegetable juice or added to salads.
Spinach originates in tropical regions of the Americas and was later cultivated in countries such as Indonesia. The main spinach cultivation centers in Indonesia are located in several provinces, including East Java, West Java, and Central Java.
2. Broccoli
Another vegetable that also contains magnesium is broccoli. It is known that the magnesium content in it is 21 mg per 100 grams.
In general, broccoli is rich in antioxidants and fiber, which support digestive health. This vegetable is often cooked by stir-frying, sautéing, steaming, boiling, or roasting.
Broccoli originates from the Mediterranean region, particularly Italy. Historically, this green vegetable has been cultivated since Ancient Greece and has spread widely worldwide.
Broccoli became known in Indonesia around the 1970s and is widely cultivated in Lembang, Sleman, Kulonprogo, Pengalengan, Bedugul, and other areas.
3. Whole Wheat
You can also meet your magnesium needs by eating whole-wheat cereal for breakfast. Whole wheat contains about 65 mg of magnesium per ounce and is rich in fiber, selenium, and B vitamins.
In addition to cereal, whole wheat in Indonesia is also used to make bread. You can consume it as oatmeal, added to brown rice, soups, or salads.
Whole wheat is not native to Indonesia, as the climate there is less suitable for this plant.
Therefore, most products may be imported from Ukraine, Australia, and Canada. In Indonesia itself, whole wheat is used as a raw material in the flour industry.
4. Black Beans
Black beans are high in magnesium, rich in fiber, and high in protein. A cup of cooked black beans is estimated to contain 120 mg of magnesium.
This type of bean originates from Central and South America. In Indonesia, black beans are commonly used as an ingredient in tempeh, soups, rice dishes, and salads.
5. Quinoa
Quinoa is a grain rich in magnesium, fiber, protein, vitamins, minerals, and is gluten-free. One cup of cooked quinoa contains 118 mg of magnesium.
This food can be used as a rice substitute or as an alternative to other grains in a healthy diet.
In addition to serving as a rice substitute, quinoa can be added to soups, used as a healthy snack, or incorporated into desserts.
6. Tempeh
One magnesium-rich food that should not be missed is tempeh. For every 100 grams of tempeh, the body needs 60 mg of magnesium.
In addition, tempeh is also rich in antioxidants, making it very beneficial for maintaining bone health and fighting free radicals.
The prebiotics in tempeh are also high, helping maintain gut health.
Tempeh is a traditional Indonesian food, specifically from the island of Java. Tempeh can be processed into any dish by sautéing, stir-frying, frying, steaming, boiling, or baking.
7. White Rice
White rice contains about 12 mg of magnesium per 100 grams. White rice has long been the primary ingredient in rice cooking.
In addition to being served as rice, it can be processed into porridge, snacks, or cakes. White rice cultivation is most abundant in East Java, South Sumatra, West Java, South Sulawesi, and Central Java.
8. Banana
Besides potassium, magnesium is also one of the nutrients found in bananas, amounting to 36.7 mg. In addition to being rich in magnesium, bananas contain vitamins B6 and C and fiber, which the body needs.
To maximize benefits and support overall health, it is recommended to consume 1–2 bananas daily.
The largest banana-producing regions in Indonesia are Lampung and East Java. This fruit can be eaten raw or processed into juice, snacks, or mixed with cereal, cakes, and similar products.
9. Dark Chocolate
Dark chocolate is one of the foods that contains magnesium, with as much as 65 mg per ounce.
Besides magnesium, dark chocolate contains antioxidants, prebiotic fiber, and iron, which support gut health.
This food can be consumed directly, added to oatmeal and smoothies, used as a baking ingredient, or combined with fruits.
10. Salmon
Salmon is one type of fish that is high in magnesium. Its magnesium content ranges from 30 mg–100 g. This fish is also rich in protein, omega-3, potassium, and vitamin B.
The recommended portion of salmon per serving is approximately 85–113 grams (3–4 ounces), no more than twice a week.
Salmon should be cooked thoroughly either by steaming, baking, sautéing, or boiling.
After consuming salmon, make sure to drink enough mineral water! This aims to prevent the risk of dehydration. Therefore, always ensure AQUA is ready.
AQUA provides a refreshing sensation when consumed, even if it has not been refrigerated first. AQUA is 100% pure mountain water with natural mineral content and no added substances. So, let’s keep AQUA ready!
11. Edamame
Edamame contains high levels of iron and magnesium. The magnesium content of one cup can reach 100 mg.
Edamame is generally prepared by boiling or steaming. Then, you can consume it as a snack or as a topping for vegetable stir-fries, soups, and salads.
12. Avocado
The next food with the highest magnesium content is avocado. One avocado contains 58.3 mg of magnesium. Avocados are also high in fiber, vitamins B and K, and potassium.
The largest avocado-producing regions in Indonesia are located in West Java, East Java, and Central Java. Avocados can be eaten directly, added to salads, spread on bread, or made into a fresh juice.
13. Raisins
Raisins are a good option for those looking for foods high in magnesium. Raisins contain up to 23 mg of magnesium.
Essentially, raisins are dried grapes. You can use raisins as a snack, in snack mixes, as a topping for fruit salads, cereal, or oatmeal, or eat them directly.
14. Chicken
Chicken is also a source of magnesium. In 100 grams of chicken breast, the magnesium content is 32 mg.
Chicken is a fairly common dish in Indonesia. To maximize its benefits, cook chicken by boiling or steaming it to reduce oil use.
15. Beef
You can also obtain your magnesium needs by consuming beef. The amount of magnesium in beef ranges from 21 mg–100 g. Like chicken, beef can be prepared in various dishes, from boiled dishes to stir-fries.
16. Apple
In addition to bananas, apples are high in magnesium. Apples contain 9 mg of magnesium.
Besides being consumed fresh, apples are often processed into juice, fruit salads, pies, and even chips. In Indonesia, large-scale apple cultivation is concentrated in East Java, particularly in the Malang area and its surroundings.
17. Potatoes
If you are looking for foods high in magnesium, potatoes are a suitable option, as they contain 43 mg of magnesium per 3 ounces.
Currently, the largest potato-producing region is East Java. Potatoes can be cooked by boiling, steaming, frying, or baking and served as a snack or main dish.
18. Carrots
Potatoes and carrots also contain high levels of magnesium. In fact, one carrot can contain up to 7 mg of magnesium.
To get your magnesium intake from carrots, you can consume this orange vegetable in amounts of around 80 grams or 1–2 medium-sized carrots per day.
You can eat them raw (after thoroughly washing them) or cook them first as a side dish by boiling, steaming, sautéing, or baking.
19. Pumpkin Seeds
One of the best sources of magnesium is pumpkin seeds, which contain 592 mg per 100 grams. Who would have thought that seeds from this yellow pumpkin could be processed into a delicious and nutritious snack by roasting, boiling, or even making them into smoothies?
20. Cashew Nuts
Another nut rich in magnesium is the cashew. They contain 292 mg of magnesium per 100 grams. You can consume them as a snack, process them into sauces, or add them to soups, cakes, stir-fries, salads, and more. Kendari is one of the largest cashew-producing regions in Indonesia.
21. Yogurt
Not only is it rich in probiotics, but yogurt also contains a lot of magnesium. The magnesium content of one cup can reach 29.4 mg.
Yogurt can be consumed directly or used as a base for cereal, fruit, or smoothies.
22. Almonds
The magnesium content in almonds is 270 mg per 100 grams. This content is quite high among nuts.
If you are looking for a healthy snack to enjoy between lunch hours, almonds are a good choice. In fact, almond products are also available in the form of milk and jam.
23. Sunflower Seeds
Sunflower seeds (kuaci) contain 325 mg of magnesium per 100 grams. Kuaci can be used as a snack, salad topping, cereal, cake, yogurt, and more.
Although small, their nutritional content should not be underestimated. Sunflower seeds also contain selenium and zinc, which support the immune system and have anti-inflammatory properties.
24. Papaya
Papaya contains 30.4 mg of magnesium per cup. In general, papaya is beneficial for preventing night blindness and maintaining eye health.
Ripe papaya can be eaten directly or made into snacks, such as papaya pudding, while unripe papaya is usually served as a stir-fried vegetable.
25. Tofu
Besides tempeh, tofu is a common side dish consumed daily by Indonesians. Each block of tofu contains 34.8 mg of magnesium.
Tofu can be cooked by frying, steaming, or boiling. Various tofu dishes are available, ranging from pepes tofu to tofu soup.
In Indonesia, the most common type of tofu is white tofu. Areas in Indonesia famous for tofu production include Sumedang, Cirebon, and Tasikmalaya.
Benefits of Magnesium for the Body
Magnesium is an essential nutrient for the body. The benefits that can be obtained from magnesium include:
- Maintaining bone health.
- Reducing the risk of migraines.
- Helping to lower high blood pressure.
- Maintaining heart health.
- Reducing the risk of heart disease.
This concludes the explanation of recommended foods that contain high levels of magnesium for overall health, along with their benefits.
Hopefully, the information above can help you so that you no longer have to be confused about choosing foods to meet your magnesium intake
If the body’s magnesium needs are always met, then you can fully experience its benefits
In addition to meeting magnesium needs, stay hydrated by meeting your daily water intake. To that end, always keep AQUA Gallon at home to help meet your and your family's hydration needs!
