16 Magnesium-Rich Snacks to Energize Your Day and Enhance Nutritional Power

Magnesium is an essential mineral that plays a crucial role in maintaining various bodily functions, including regulating blood pressure, managing stress, and promoting strong bones. Incorporating magnesium-rich foods into your diet is vital for overall health and well-being.

The recommended daily allowance of magnesium varies by age, sex, and pregnancy status. Adult men typically need between 400-420 milligrams daily, while adult women require about 310-400 milligrams. Let’s explore some delicious snacks that can help you meet your magnesium needs while also satisfying your taste buds.

1. Pumpkin Seeds

   Pumpkin seeds are an excellent source of magnesium, packing 154 milligrams per ounce, which accounts for 37% of the Daily Value (DV). These seeds are also rich in plant-based protein, providing 8.45 grams per ounce.

   Enjoy pumpkin seeds on their own or pair them with dried apricots or dark chocolate for a delightful snack.

2. Egg and Spinach Muffins

   Egg muffins serve as a protein-packed, nutrient-rich snack. When made with magnesium-rich ingredients like spinach, they are even more beneficial.

   A muffin containing two eggs and one cup of spinach offers 162 milligrams of magnesium, or 38.5% of the DV, along with 12.52 grams of protein.

3. Cashews

   One ounce (approximately a quarter cup) of cashews provides 82.8 milligrams of magnesium, which is 20% of the DV. They are also a great source of plant-based protein, healthy fats, and essential vitamins such as zinc and copper.

   Snack on cashews by themselves or mix them with dark chocolate chips and dried fruit to create a nutritious trail mix.

4. Edamame

   Edamame, or immature soybeans, are not just fun to eat but also nutritious. A cup offers 99.2 milligrams of magnesium, equating to 24% of the DV.

   This green snack is also high in protein and fiber, making it a filling option that contributes to weight management.

5. Almonds

   Almonds are another delicious source of magnesium, containing 76.5 milligrams per ounce, or 18% of the DV.

   In addition to magnesium, almonds are high in vitamin E, an antioxidant essential for immune health, with one serving providing 45% of the DV.

6. Avocado Toast

   Avocados provide a healthy dose of magnesium. A medium avocado (201 grams) contains 58.3 milligrams of magnesium, around 13.8% of the DV.

   Combine sliced or mashed avocado with whole-grain toast to create a magnesium-rich snack that’s both tasty and nutritious.

7. Chia Pudding

   Chia seeds are a superfood high in fiber and essential minerals, including magnesium. To prepare a delicious chia pudding, combine half a cup of unsweetened soy milk with 2 tablespoons of chia seeds.

   This snack yields 146.2 milligrams of magnesium (35% of the DV) and can be topped with fresh berries and nuts for added nutrition.

8. Roasted Chickpeas

   Chickpeas are packed with nutrients, offering 78.7 milligrams of magnesium per cup, or 19% of the DV. They also provide potassium, essential for blood pressure regulation.

   Snacking on chickpeas can promote heart health and help maintain a balanced diet.

9. Collagen Hot Chocolate

   Cacao powder is another fantastic source of magnesium. A 2-tablespoon serving contains 66 milligrams, approximately 15.7% of the DV.

   Mix cacao powder with hot milk (dairy or non-dairy) and add a scoop of collagen for an enjoyable snack that also supports skin and joint health.

10. Quinoa Salad

    Quinoa is gluten-free and nutrient-dense, with a cooked cup providing 118 milligrams of magnesium (28% of the DV).

    Combine cooked quinoa with your choice of sautéed vegetables and proteins like tofu or grilled shrimp to create a hearty salad.

11. Peanuts

    Peanuts are a popular snack, delivering 63 milligrams of magnesium per ounce (13% of the DV), along with protein and fiber.

    They make a convenient snack on their own or mixed with fresh fruit for a balanced option.

12. Peanut Butter and Banana Boats

    This delightful combination not only tastes great but also meets your magnesium needs. A banana with 2 tablespoons of peanut butter provides 94.8 milligrams of magnesium, or 23% of the DV.

13. Dark Chocolate

    Rich in cacao, dark chocolate is a concentrated source of magnesium. An ounce (70-85% cacao) contains 64.6 milligrams, or 15% of the DV.

    Pair dark chocolate with nuts or seeds for an indulgent yet healthy treat.

14. Tuna Salad

    Tuna is rich in magnesium, providing 56.8 milligrams per 6-ounce can. It’s also a substantial source of protein.

    Mix canned tuna with mayo or Greek yogurt, or enjoy it atop a bed of leafy greens, which also provide magnesium.

15. Dried Apricots

    Chewy and sweet, dried apricots offer 41.6 milligrams of magnesium per cup (about 10% of the DV). These are also high in fiber and other essential nutrients.

    They can be enjoyed solo or paired with nuts for a healthy sweet treat.

16. Black Bean Salad

    Cooked black beans are nutrient-rich, offering 120 milligrams of magnesium per cup (29% of the DV).

    For a quick salad, mix rinsed black beans with chopped veggies and dress with olive oil and lime juice.

17. Greek Yogurt Parfait

    Greek yogurt is a nutritious option packed with magnesium and protein. A parfait made with one cup of Greek yogurt, blackberries, and pumpkin seeds provides 188 milligrams of magnesium (44.7% of the DV).

    For even more magnesium, add cacao nibs to your parfait!

A Quick Review
To enhance your magnesium intake, consider snacking on a variety of healthy foods such as nuts, seeds, and legumes. Incorporating these magnesium-rich snacks into your daily diet can easily help you meet your nutritional requirements and promote overall health.