Medically reviewed by Elizabeth Barnes, RDN
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- Magnesium is key for maintaining your muscle and nerve function, blood sugar levels, and blood pressure.
- A typical serving of peanuts provides about 13% of your daily needs for magnesium.
- Other foods like rice bran, molasses, and grains provide even more magnesium per serving.
Peanuts are a good source of magnesium, with a typical serving (30 grams or about 2 tablespoons) providing 54 milligrams, about 13% of your daily needs for the mineral. However, if you’re looking for other options, there are many foods with even more magnesium per serving.
1. Rice Bran

Magnesium content: 922 milligrams per cup
Rice bran is the outer layer of rice that is typically removed during processing. Although rice is a good source of magnesium on its own, rice bran contains more magnesium per cup than any other food. Rice bran is often used to feed animals or thrown away, but crude rice bran oil can be a useful supplement to boost magnesium intake.
Rice bran oil is used for cooking and salad preparation in many Asian countries, including Japan, China, India, Korea, and Indonesia. It’s said to have a delicate flavor and doesn’t smoke until it reaches a high heat, making it useful for sautéeing other foods. It may also offer health benefits such as lowering blood pressure and cholesterol and reducing your chance of colorectal cancer.
2. Molasses

Magnesium content: 800 milligrams per cup
Molasses is another food that is surprisingly high in magnesium. Molasses can be used to sweeten baked goods. One cup of molasses packs over 800 milligrams of magnesium. Although you wouldn’t eat one cup in a serving, adding molasses to what you’re baking can help you boost the magnesium content.
3. Unsweetened Cocoa Powder

Magnesium content: 400 milligrams per cup
Another source of magnesium is unsweetened cocoa powder—a key baking ingredient for many recipes. One cup of unsweetened cocoa powder contains over 400 milligrams of magnesium. Like molasses, you likely wouldn’t eat a full cup in a serving, but adding unsweetened cocoa powder to a recipe might be a good way to sprinkle in some extra magnesium.
4. Grains

Magnesium content: About 250-500 milligrams per uncooked cup
Many grains are rich sources of magnesium. Although the concentration of magnesium is higher before they are cooked, adding these grains to your diet is a great way to increase your magnesium levels. Many of these grains are also high in protein, fiber, and other vitamins and minerals.
Some grains (one cup, uncooked) with more magnesium than a typical serving of peanuts include:
- Amaranth: 479 milligrams (mg)
- Buckwheat: 362 mg
- Teff: 355 mg
- Wheat bran: 354 mg
- Quinoa: 335 mg
- Sorghum: 317 mg
- Wild rice: 283 mg
- Oats: 276 mg
5. Meat and Seafood

Magnesium content: About 200-300 milligrams per typical serving
Seafood and some meats can provide magnesium. Some sources that offer more magnesium per serving than peanuts include:
- Conch mollusks: 302 milligrams (mg) per cup, cooked
- Turkey breast: 242 mg per cooked breast
- Snail mollusks: 212 mg per 3-ounces, raw
Conch is a good source of vitamins E and B12, selenium, and folate. Turkey breast is a good source of lean protein. Try pairing turkey with a grain bowl and leafy greens for a nutrient-rich meal.
6. Seeds and Other Nuts

Magnesium content: 55-115 milligrams per 30-gram (2-tablespoon) serving
Seeds and nuts top the list of magnesium-rich foods. In addition to peanuts, some nuts and seeds high in magnesium include:
- Pumpkin and squash seeds: 115 milligrams (mg) per 30-gram serving
- Sesame seeds: 78 mg
- Brazil nuts: 75 mg
- Almonds: 65 mg
- Pili nuts: 55 mg
Research shows that eating a diet rich in nuts and seeds can help lower your risk of cardiovascular diseases, cancers, and respiratory diseases.
7. Spinach

Magnesium content: 79 milligrams per 85-gram serving
Spinach provides about 79 milligrams of magnesium per standard serving (85 grams). This meets about 19% of your daily needs for the mineral.
Other leafy greens, like Swiss chard and kale, can also be good sources of magnesium.
8. Fortified Cereals and Cereal Bars

In addition to the natural sources of magnesium, many foods are fortified to boost the magnesium content. You may find cereals and cereal bars with magnesium contents higher than those of peanuts.
This can be a convenient way to get your nutrients. Check the nutrition label to see the magnesium content, as well as other nutrition facts.


