Dark Leafy Greens
Leafy greens are among the most magnesium-rich vegetables available.
One cup of cooked spinach or Swiss chard contains roughly 150 mg of magnesium.
Other excellent options include:
- Kale
- Collard greens
- Okra
These vegetables are also packed with vitamins, minerals, and antioxidants.
Soy Products
Many soy-based foods are rich in magnesium, including:
- Soy milk
- Tofu
- Tempeh
- Edamame
- Soy yogurt
One cup of soy milk provides approximately 60 mg of magnesium.
Beans and Legumes
Beans are affordable, nutritious, and rich in magnesium.
Examples include:
- Half-cup black beans: about 60 mg
- Half-cup kidney beans: about 35 mg
Other good choices include:
- Chickpeas
- Lentils
- White beans
They also supply fiber, protein, iron, and zinc.
