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Groceries
Spinach (150 mg/cup cooked)
Nuts & Seeds
Pumpkin seeds (150–170 mg/oz), Almonds, Sunflower seeds
Legumes Black beans (120 mg/cup), Lentils, Chickpeas
Whole Grains Quinoa (118 mg/cup), Brown rice, Oats
Fatty Fish Mackerel, Salmon, Halibut (80–90 mg/serving)
Dark Chocolate 65 mg/oz (70–85% cocoa)
Pro Tip: Steaming greens and choosing whole, minimally processed foods helps preserve magnesium content
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the recipe on the next page
