Medically reviewed by Suzanne Fisher, RD
:max_bytes(150000):strip_icc():format(jpeg)/Health-GettyImages-1281298086-360cbeb003ec4339a8ff67176d781610.jpg "A selection of uncooked meats and fish on a cutting board accompanied by spices and herbs.")
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- Meat usually isn’t considered a top source of magnesium, though certain cuts and types can provide meaningful amounts.
- Salmon, pork loin, mackerel, halibut, and more are among the top meat-based sources of magnesium.
- Magnesium is an essential mineral that supports muscle and nerve function, healthy blood pressure, and more.
Seeds, nuts, whole grains, and leafy greens are considered the best dietary sources of magnesium. Meat usually isn't included in that list; however, there are certain types of meat and seafood that can meaningfully contribute toward your daily magnesium goals, from chicken breast to oysters.
1. Salmon
- Magnesium content: 25.5 milligrams (mg)
- Serving size: 3 ounces (85 grams [g])
Like other fatty fish, salmon is rich in protein, omega-3 fatty acids, vitamin B12, and selenium, among other nutrients. It’s also one of the best meat-based sources of magnesium, offering about 6% of the recommended Daily Value (DV) per serving.
2. Mussels and Oysters
- Magnesium content: 28.9 mg in mussels; 22 mg in oysters
- Serving size: 3 ounces (85 g) of mussels; two medium oysters (100 g)
Mollusks, such as mussels and oysters, have some of the highest magnesium concentrations among meat and fish. A 3-ounce serving of mussels provides nearly 7% of the DV, and two medium oysters have about 5% DV.
In addition, mussels and oysters are both great sources of protein, omega-3s, selenium, and vitamin B-12.
3. Squid and Octopus
- Magnesium content: 51 g in cooked octopus; 32.3 g in fried squid
- Serving size: 3 ounces (85 g)
Though they're not necessarily staples in most people's diets, cephalopods—squid and octopus—are another top meat source of magnesium. A standard serving of squid provides 8% DV of magnesium, while the same serving of octopus provides 12% DV.
Eating squid and octopus can also help boost your levels of vitamin A and vitamin B12.
4. Halibut
- Magnesium content: 23.8 mg
- Serving size: 3 ounces (85 g)
This common white fish packs a substantial amount of protein, healthy fats, vitamin B12, selenium, and phosphorus. Halibut is also very high in magnesium—one 3-ounce serving (about one-fourth of a fillet) has about 5.6% DV.
5. Mackerel
- Magnesium content: 64.6 mg
- Serving size: 3 ounces (85 g)
Mackerel is a popular, sustainable saltwater fish that's another excellent source of healthy fats, as well as critical nutrients such as selenium and vitamin B12. Atlantic mackerel, which has an off-white color when cooked, provides over 15% DV for magnesium per serving. The red-hued Pacific mackerel has less magnesium.
6. Pork Loin
- Magnesium content: 21.2 g
- Serving size: 3 ounces (85 g)
Seafood isn't the only way to get more magnesium in your diet from meat—pork loin offers about 5% DV of magnesium per 3-ounce serving.
This specific cut of pork is the most magnesium-rich, plus it's the leanest, which means it has fewer unhealthy fats. Pork loin is also rich in protein, phosphorus, and selenium.
7. Chicken Breast
- Magnesium content: 28.9 mg
- Serving size: 3 ounces (85 g)
Among meat options, chicken stands out as a solid source of magnesium, with a standard serving providing nearly 7% DV. Skinless chicken breast is also rich in protein, B vitamins, iron, phosphorus, and selenium.
However, the type of chicken you're eating matters. Magnesium content is highest in chicken breast, followed by drumsticks and other chicken products like deli meats.
8. Lean Ground Beef
- Magnesium content: 24.9 mg
- Serving size: 4 ounces (113 g)
Beef isn't as rich in magnesium as fatty fish or some other sources, but it's still a solid choice. One 4-ounce patty of 97% lean ground beef has about 6% DV of magnesium. Along with protein, ground beef also provides B vitamins, potassium, selenium, and many other nutrients.
Though lean ground beef can be a nutritious addition to your diet, it's best to enjoy it in moderation. Red meat—especially when it's processed—can be high in sodium, unhealthy saturated fats, and other potentially harmful compounds. Research has linked diets high in red and processed meats with an increased risk of heart disease, certain types of cancer, and more.
How Much Magnesium Do You Need?
Magnesium is an essential mineral that helps create proteins, supports muscle and nerve function, controls blood pressure, and more. Some evidence suggests that not getting enough magnesium over time could raise your risk of conditions such as type 2 diabetes, osteoporosis, and high blood pressure.
The magnesium Daily Value, or the general recommended intake, is 420 milligrams per day for adults. However, there are more specific recommendations based on age and sex:
- Men: 400 mg for ages 19–30; 420 mg for ages 30+
- Women: 310 mg for ages 19–30; 320 mg for ages 30+
- Pregnant people: 400 mg for ages 14–18; 350 mg for ages 19–30; 360 mg for ages 30+
If you aren’t sure whether you’re getting enough magnesium, talk to your doctor about ways to boost your intake, whether it's through supplements or diet.
