Magnesium is a mineral your body needs to regulate blood pressure, deal with stress, and build and maintain strong bones.

Magnesium needs vary depending on age, gender, and pregnancy status. Adult men need 400-420 milligrams of magnesium daily, while adult women require 310-400 milligrams.

Eating a variety of magnesium-rich meals and snacks can help you reach your daily magnesium requirements.

Pumpkin seeds are an excellent source of magnesium. An ounce of pumpkin seeds contains 154 milligrams per ounce, which covers 37% of the Daily Value (DV). Pumpkin seeds are also high in plant-based protein, providing 8.45 grams per ounce.

Pair pumpkin seeds with other magnesium-rich ingredients, like dried apricots or dark chocolate, for a quick snack. 

Egg muffins are a simple, filling snack option high in protein, vitamins, and minerals. You can prepare egg muffins ahead of time and make them with magnesium-rich ingredients, like spinach. 

An egg muffin containing two eggs and a cup of spinach contains 162 milligrams of magnesium, or 38.5% of the DV, and provides 12.52 grams of filling protein.

One ounce (about a quarter cup) of cashews contains 82.8 milligrams of magnesium, or 20% of the DV. Cashews are also a good source of plant-based protein, heart-healthy fats, and vitamins and minerals like zinc, copper, and iron.

Cashews can be enjoyed on their own or paired with other magnesium-rich ingredients like dark chocolate chips, pumpkin seeds, and dried fruit to make a healthy trail mix. 

Edamame are immature soybeans that you can snack on. A cup of edamame contains 99.2 milligrams of magnesium, or 24% of the DV.

Edamame is also high in protein and fiber, providing 18.5 grams and 8 grams per cooked cup, respectively. Fiber and protein help you feel full between meals, which can help you eat fewer calories overall to maintain a healthy body weight.

Almonds are another good source of magnesium. An ounce contains 76.5 milligrams, or 18% of the DV.

Almonds contain other vitamins and minerals, including vitamin E, a powerful antioxidant needed for immune function. The same serving of almonds contains 6.8 milligrams, or 45% of the DV for vitamin E.

Most people don’t consume enough vitamin E, so snacking on almonds can help you meet your daily requirements. 

Avocados are a good source of magnesium. A 201-gram avocado contains 58.3 milligrams of magnesium, or 13.8% of the DV. This equals about one medium avocado.

For a magnesium-rich snack, serve sliced or mashed avocado on whole-wheat toast. Whole grains, like whole-wheat bread, are a better source of minerals than refined grains.

Avocado toast made with half an avocado and a thick slice of whole-grain bread covers 18.8% of the DV for magnesium.

Chia seeds are high in fiber, healthy fats, and minerals like calcium, zinc, selenium, and magnesium.

To make a magnesium-rich chia pudding, mix a half cup of unsweetened soy milk with 2 tablespoons of chia seeds in a glass bowl or jar, then let it sit in the refrigerator until firm. This snack contains 146.2 milligrams of magnesium, or 35% of the DV.

Top your chia pudding with fresh blackberries and chopped nuts for an extra boost of magnesium.

Chickpeas are packed with magnesium, providing 78.7 milligrams, or 19% of the DV, per cup.

Chickpeas are also a good source of potassium. Potassium and magnesium are critical for regulating blood pressure levels, and snacking on foods rich in these minerals could help reduce blood pressure, protecting heart health.

Studies show that people who regularly eat beans, like chickpeas, have a lower risk of high blood pressure and heart disease.

Cocoa products, like cacao powder, are high in magnesium. 

Cacao powder goes through less processing than cocoa powder, giving it a more intense taste. It’s also higher in nutrients like magnesium. A 2-tablespoon serving of cacao powder contains 66 milligrams of magnesium, or 15.7% of the DV.

Boost your magnesium intake by mixing 2 tablespoons of cacao powder into a cup of hot dairy or nondairy milk. Add a scoop of collagen for skin and joint health and your favorite sweetener to taste. 

Quinoa is a gluten-free pseudocereal grain that is nutrient-dense. It’s an excellent source of magnesium, providing 118 milligrams per cooked cup, or 28% of the DV.

Quinoa is also high in complete plant-based protein, copper, manganese, iron, folate, phosphorus, B6, and zinc.

To make a balanced, magnesium-rich quinoa salad, pair cooked quinoa with sautéed vegetables and a protein source, like tofu, chicken breast, or grilled shrimp. 

Peanuts are a popular snack food, and for good reason. Peanuts are shelf-stable, portable, and are high in filling nutrients like protein and fiber. They’re also packed with vitamins and minerals, like magnesium.

An ounce (one-quarter cup) of peanuts contains 63 milligrams of magnesium, or 13% of the DV.

Enjoy peanuts on their own for a quick snack or pair them with fresh fruit for a more well-rounded option.

Pairing peanut butter with banana creates a magnesium-rich snack that can be enjoyed anytime.

A peanut butter and banana boat made with 2 tablespoons of peanut butter and a large banana contains 94.8 milligrams of magnesium, or 23% of the DV.

Dark chocolate contains a higher percentage of cocoa than milk or semi-sweet chocolate, making it a more concentrated source of minerals, like magnesium.

An ounce of dark chocolate containing 70-85% cacao solids contains 64.6 milligrams of magnesium, or 15% of the DV.

Try pairing dark chocolate with other magnesium-rich ingredients, like nuts and seeds. 

Tuna is a concentrated source of magnesium, providing 56.8 milligrams, or 13.5% of the DV, per 6-ounce can. Tuna is also rich in protein, with the same serving packing 40.6 grams.

Try making tuna salad by mixing tuna with mayo or Greek yogurt, or enjoy canned tuna over a bed of greens, like spinach or kale, which are also high in magnesium. 

Dried apricots are sweet, chewy, and packed with magnesium. A cup of dried apricots provides 41.6 milligrams of magnesium, or just under 10% of the DV. Dried apricots are also high in fiber and other minerals, like potassium and iron.

Pair dried apricots with nuts like cashews or almonds, or enjoy them on their own as a healthier alternative to sweets, like candy. 

Black beans are packed with fiber, protein, and several vitamins and minerals, including magnesium. A cup of cooked black beans contains 120 milligrams of magnesium, or 29% of the DV.

To make a quick and nutritious black bean salad, mix a can of rinsed black beans with chopped cherry tomatoes, diced red onion, and sliced avocado. Dress your salad with olive oil, fresh lime juice, and a pinch of salt. 

Greek yogurt is a high-protein dairy product packed with vitamins and minerals, like calcium and magnesium. A Greek yogurt parfait with 1 cup of Greek yogurt, 1 cup of blackberries, and 1 ounce of pumpkin seeds provides 188 milligrams of magnesium, or 44.7% of the DV.

If you want to boost the magnesium content of your parfait even higher, add 1 tablespoon of cacao nibs. These contain 31 milligrams of magnesium, or 7.3% of the DV.

If you’re looking to boost your magnesium intake, try adding more magnesium-rich snacks to your diet.

Snacking on healthy foods like nuts, seeds, tuna, roasted chickpeas, and dried apricots is an easy way to meet your daily magnesium needs.