12 Snacks High In Magnesium To Boost Your Daily Intake

Magnesium is an essential mineral that plays a vital role in maintaining your overall health. It helps regulate muscle and nerve function, supports a healthy immune system, keeps bones strong, and even helps with energy production. However, many people don’t get enough magnesium from their daily diets. Fortunately, boosting your magnesium intake doesn’t require complicated meal planning — it can be as simple as choosing the right snacks.

In this article, we’ll explore 12 delicious and magnesium-rich snacks that not only satisfy your cravings but also help you meet your daily nutritional needs. From crunchy nuts and seeds to creamy avocados and rich dark chocolate, these snacks are easy to incorporate into your routine. Whether you’re at work, on the go, or relaxing at home, adding these foods to your snack rotation can make a big difference in your health. Read on to discover how to snack smart and stay energized!

1. Almonds

Almonds are one of the richest sources of magnesium among nuts. Just one ounce (about 23 almonds) contains around 80 mg of magnesium, which is roughly 20% of the recommended daily intake. Besides magnesium, almonds are also packed with healthy fats, vitamin E, and fiber. They make a great mid-morning or afternoon snack because they are easy to carry and don’t need refrigeration.

Eating almonds regularly can help with heart health, bone strength, and maintaining stable blood sugar levels. The magnesium in almonds plays a role in over 300 biochemical reactions in the body, including energy production and muscle function. If you’re trying to reduce your intake of unhealthy snacks like chips or cookies, almonds are a crunchy and satisfying alternative. You can eat them plain, roasted, or even add them to yogurt or salads for a nutritious boost.

2. Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are an excellent snack choice for magnesium. A one-ounce serving provides about 150 mg of magnesium, which is more than one-third of your daily requirement. These seeds are also rich in antioxidants, iron, zinc, and healthy fats, making them a powerhouse of nutrition. Pumpkin seeds are known to support prostate health, improve heart function, and help with better sleep due to their magnesium and tryptophan content.

You can snack on them raw, roasted, or seasoned with your favorite spices. They also work well as a topping for salads, soups, or yogurt. Because of their high nutrient density, pumpkin seeds are perfect for those who want to maintain energy throughout the day without consuming too many calories. Always choose unsalted or lightly salted versions to keep sodium levels in check.

3. Dark Chocolate

Dark chocolate is not only a delicious treat but also a good source of magnesium. One ounce of dark chocolate (with 70-85% cocoa) contains about 64 mg of magnesium. It also provides antioxidants known as flavonoids, which help protect your cells from damage and support heart health. The higher the cocoa content, the better the health benefits and the lower the sugar.

Dark chocolate can also help improve brain function and boost mood due to its ability to increase serotonin levels. When choosing a dark chocolate snack, look for varieties with minimal added sugar and no artificial ingredients. You can enjoy a small square after meals or pair it with fruits and nuts for a more balanced snack. While dark chocolate is healthy in moderation, it’s still calorie-dense, so keep portions in check.

4. Cashews

Cashews are not just creamy and tasty; they are also rich in magnesium. A one-ounce serving offers around 74 mg of magnesium, making them a valuable addition to your snack list. Cashews are also packed with healthy fats, protein, and several vitamins and minerals including copper and zinc. They help support immune function, bone health, and energy production.

Cashews are also versatile — you can eat them raw, roasted, or as part of a trail mix. Their mild flavor makes them a favorite for many, and they can even be blended into sauces or made into nut butter. For the best health benefits, opt for unsalted and unflavored varieties. Regular consumption of cashews in moderate amounts may also help with weight control due to their high satiety factor.

5. Avocados

Avocados are often praised for their heart-healthy fats, but they are also a good source of magnesium. One medium avocado contains about 58 mg of magnesium, along with potassium, fiber, and a wide range of vitamins. You can enjoy avocado as a spread on whole grain toast, as a dip like guacamole, or sliced and eaten with a sprinkle of sea salt and pepper.

Avocados help with cholesterol regulation, inflammation reduction, and maintaining a healthy nervous system, thanks in part to their magnesium content. This fruit is also very filling, which makes it a great snack for keeping hunger at bay. Whether you eat it solo or with other magnesium-rich foods, adding avocado to your diet is an easy and tasty way to improve your overall nutrient intake.

6. Edamame

Edamame, or young soybeans, are a plant-based snack rich in magnesium. A half-cup of shelled edamame provides about 50 mg of magnesium, along with fiber, protein, and several key vitamins. This makes them an especially good snack for vegetarians and vegans. You can buy them frozen and steam or microwave them in just a few minutes. Add a pinch of sea salt or your favorite spices for extra flavor.

Edamame helps support bone health, heart function, and metabolic balance. It’s also high in antioxidants, which help protect cells from damage. Snacking on edamame can keep you feeling full and satisfied while supporting your body’s magnesium needs. Plus, its combination of protein and fiber makes it a smart snack to manage blood sugar levels.

7. Spinach Chips

Spinach is a green leafy vegetable packed with magnesium, and turning it into chips makes it a fun, crunchy snack. One cup of cooked spinach contains around 157 mg of magnesium, but even when dried into chips, it retains a decent amount of this essential mineral. You can make spinach chips at home by baking fresh leaves with olive oil and a sprinkle of sea salt.

These chips are low in calories and rich in nutrients, including iron, calcium, and antioxidants like lutein. Spinach supports bone health, boosts immunity, and helps maintain healthy blood pressure levels. If you prefer store-bought options, check labels to ensure there’s no excessive sodium or artificial flavors. Spinach chips are a great alternative to potato chips and can help you meet your magnesium needs in a tasty and guilt-free way.

8. Chia Seeds

Chia seeds are tiny but mighty when it comes to nutrients, especially magnesium. One ounce (about two tablespoons) contains 95 mg of magnesium. They are also packed with fiber, protein, and omega-3 fatty acids. You can snack on chia seeds in many forms: mixed into yogurt, blended into smoothies, sprinkled on salads, or made into a chia pudding with milk or plant-based alternatives.

Chia seeds absorb liquid and form a gel-like texture, which can help keep you full for longer and support digestive health. The magnesium in chia seeds aids muscle function, energy production, and reduces the risk of chronic diseases like heart disease and type 2 diabetes. Because they are nearly flavorless, they can be added to almost any dish without changing its taste, making them an easy way to boost your daily magnesium intake.

9. Bananas with Peanut Butter

Bananas themselves provide a decent amount of magnesium — about 32 mg per medium banana. Pairing a banana with a tablespoon of natural peanut butter not only makes for a more filling snack but increases the magnesium content to over 60 mg, depending on the brand. This combination also offers potassium, protein, healthy fats, and fiber. It’s a great option for an energy-boosting snack before or after a workout.

The peanut butter adds richness and helps balance blood sugar levels due to its fat and protein content, while the banana gives you quick energy. Make sure to choose peanut butter that contains just peanuts and maybe a little salt to avoid added sugars or oils. Together, this snack helps support muscle health, regulate heartbeat, and promote proper nerve function — all roles in which magnesium plays a key part.

10. Greek Yogurt with Flaxseeds

Greek yogurt is a tasty snack high in protein and can contain moderate amounts of magnesium, depending on the brand — usually around 20-30 mg per cup. Add a tablespoon of ground flaxseeds, which contributes about 40 mg of magnesium, and you have a power-packed snack. Flaxseeds also offer omega-3s, fiber, and lignans, which are beneficial for heart and hormonal health.

This snack combo is creamy, crunchy, and satisfying. It supports digestive health, helps with muscle recovery, and keeps you full longer. Greek yogurt with flaxseeds is especially good as a breakfast option or post-workout snack. Choose plain Greek yogurt to avoid added sugars and boost flavor naturally with a drizzle of honey or some fresh berries. The magnesium here works alongside calcium and protein to support bones, nerves, and metabolism.

11. Oats with Walnuts

Oats are a whole grain snack that contains about 60 mg of magnesium per cooked cup. When you mix in a handful of walnuts — which add another 45 mg — you create a warm and satisfying magnesium-rich snack. Oats and walnuts both support heart health, provide fiber, and can help stabilize blood sugar. You can prepare a quick oatmeal bowl, overnight oats, or even make your own snack bars with oats and nuts.

Walnuts also add omega-3 fats, which are great for brain health. The combination of oats and walnuts is filling and can be enjoyed at any time of the day. This duo helps maintain energy, supports muscle function, and improves mood, all thanks to its magnesium and nutrient content. Plus, it’s budget-friendly and easy to make at home.

12. Trail Mix

Trail mix is a convenient and customizable snack that can be loaded with magnesium-rich ingredients like almonds, cashews, pumpkin seeds, sunflower seeds, and dark chocolate chips. A typical 1/4-cup serving of a good trail mix can provide 80–100 mg of magnesium or more, depending on the mix. You can make your own at home to control the ingredients and avoid excess sugar or sodium.

Include dried fruits like raisins or cranberries for natural sweetness, but keep portions in check since dried fruits are high in sugar. Trail mix is great for people on the go, as it doesn’t require refrigeration and stays fresh for a long time. The combination of nuts, seeds, and chocolate provides a balanced mix of healthy fats, fiber, and antioxidants, making it a smart choice for boosting your magnesium intake in a delicious and satisfying way.

Conclusion

Including magnesium-rich snacks in your daily diet is a simple and effective way to support your health and energy levels. From almonds and pumpkin seeds to dark chocolate and edamame, each snack on this list offers unique benefits while helping you meet your magnesium needs.

Consistently choosing these nutritious options can improve everything from sleep quality to muscle function. Whether you’re aiming to fill nutritional gaps or simply want healthier snack choices, these magnesium-rich foods are a smart addition to any lifestyle. Start small, stay consistent, and enjoy the health benefits of mindful snacking!