Foods High in Magnesium and Potassium

Foods High in Magnesium and Potassium to Add to Diet

Your body requires several vital nutrients. And two of the essential nutrients are magnesium and potassium. Both these are vital minerals that your body requires adequately. But are you worried about what the right foods are? Well, do you have to worry when you have us? Here we have come up with foods high in magnesium and potassium. So, search no further and read our blog below!

16 Foods High in Magnesium and Potassium

Magnesium is among the vital nutrients that help you go through several chemical reactions. Your body requires around 400 milligrams of magnesium daily. Consider taking an online magnesium deficiency test to find out if you’re deficient and to learn ways to address it if you are.

Now, coming to potassium! It is also a vital nutrient that is present in several delicious food items. Potassium is essential for your body because it keeps your heart and bones in good health. It is a vital nutrient that your body is unable to produce.

So, let us not waste any more time in checking out what the foods high in magnesium and potassium are:

Dark Chocolate

Who does not like having dark chocolates? It is delicious and is indeed one of the healthiest foods. One ounce of dark chocolate contains around 64 milligrams of magnesium. So, it can meet up to 16% of your daily body requirement.

If you are looking for calcium, iron, zinc, magnesium-rich foods, dark chocolate can be ideal. More so, you can get some prebiotic fibers from dark chocolate that can keep your gut in good health too.

Dark chocolate provides you with loads of antioxidants that help in neutralizing the free radicals in your body. So, it can easily keep you away from several diseases or damage your body cells.

Dark chocolate can even benefit your heart.  It possesses flavanols that are an antioxidant that helps in preventing the rise of ‘bad’ cholesterol.

If you wish to benefit from dark chocolate, always purchase the product that possesses around 70% of cocoa.


If you are making a list of foods high in magnesium and potassium, then avocados must be included. Apart from a loaded amount of magnesium and potassium, avocados possess healthy fats that are good for your health. It also contains vitamins like K, A, and all B complex vitamins.

Avocados can help improve your cholesterol levels, reduce inflammation, and keep you full for long.

More so, it is delicious and can make an incredible snack option. Avocados can be eaten in salads or as a spread over toasts.


Dried fruits are always everyone’s favorite. Plus, they are great for your health overall. Nuts like cashews, Brazilian nuts, and cashews are rich in magnesium. By consuming around one ounce of cashews, you will be getting around 82 milligrams of magnesium that meets up to 20% of your daily requirement.

More so, the monosaturated fats and fiber present in nuts can help your body. It can help in improving your cholesterol and blood sugar levels. Start including nuts in your diet if you have diabetes. But it is best always to consume them in minimal amounts.


Don’t only look for magnesium-rich fruits and vegetables; legumes can also provide you a sufficient amount of this mineral.

Legumes like soybeans, peas, chickpeas, beans, and lentils are rich in several vital nutrients that are good for your health overall.

If you consume one cup of boiled black beans, your body will be getting around 120 milligrams of magnesium. Out of which, you will meet approximately 30% of your daily body requirement.

Legumes are rich in potassium too. So, you can include this in the list of foods high in magnesium and potassium.

Since the glycemic index in legumes is low, you can consume them to provide yourself several health benefits. It can help in lowering blood sugar levels and even lowers your cholesterol levels. It also helps in reducing the chances of heart problems.


If you happen to follow a vegetarian diet, then tofu is a common inclusion in your diet. Tofu is usually made by pressing the soybean milk and allows it to get into curds. It is oftentimes referred to as bean curd too.

Three and a half ounces of tofu can provide you with 53 milligrams of magnesium. So, it is sure to meet up to 13% of your daily requirement.

You can also get a sufficient amount of selenium, manganese, iron, and calcium from tofu. So, it can reduce the chances of stomach cancer and even protect the linings of your arteries.


If you wish to consume magnesium-rich juices, then seeds can be a great choice. Seeds you can choose to add to your juices are chia, pumpkin, and flax. By consuming one ounce of pumpkin seeds, you are getting around 150 milligrams of magnesium. All of which will provide you around 37% of the daily body requirement.

Plus, you are also providing your body with omega-3 fatty acids, monounsaturated fats, and iron. More so, if you suffer from constipation, then you add seeds to your diet. They help in keeping your gut healthy.

Some seeds also provide you with antioxidants that can protect your body from harmful free radicals. When you are making a list of the foods rich in magnesium, add seeds to the list.

Whole Grains

Pseudocereals such as quinoa and buckwheat and grains like barley, wheat, and oats are nutritious foods. You will get loads of nutrients that includes magnesium. By consuming one ounce of dried buckwheat, you will be getting around 65 milligrams of magnesium. All of which meet 16% of your daily magnesium requirement.

Apart from loaded magnesium, whole grains contain all B complex vitamins, manganese, fiber, and selenium. It helps in reducing the chances of heart problems and even reduces inflammation.


If you are making a potassium-rich foods chart, then salmon can be a great choice. It is nutritious food inclusion that provides you with several nutrients.

Salmon contains a loaded amount of vitamins, omega-3 fatty acids, minerals, protein, and much more.

By consuming half a piece of salmon, you will be getting around 684 milligrams of potassium. More so, salmon can provide you with several health benefits. In particular, it helps in reducing the chances of heart problems. So, if you are making a list of foods high in magnesium and potassium, don’t miss out on salmon.


Bananas are among the common fruits that the world holds. There is hardly anyone who does not know about the goodness of bananas.

Bananas count among the magnesium-rich fruits. Plus, you can add it to the potassium-rich foods chart too.

The potassium and magnesium content helps in lowering the chances of pressure and many heart-related diseases. By consuming one banana, you can get around 37 milligrams of magnesium and 451 milligrams of potassium. Isn’t that amazing?

Plus, you provide your body with loads of fiber, vitamin B6, manganese, vitamin K, vitamin C, and many antioxidants. However, if you possess diabetes, it is best to avoid ripe bananas. That is because it contains loads of carbs and sugars that are not suitable for high blood sugar.

So, since bananas have both minerals, you can add them to the list of foods high in magnesium and potassium.

Leafy Greens

When you are thinking about eating something nutritious, you cannot miss out on having leafy greens?

Some of the leafy greens you can choose from are kale, spinach, turnip greens, collard greens, and mustard greens. Apart from supplying you with loads of magnesium and potassium, leafy greens contain other nutrients too.

One cup of cooked spinach can provide you 157 milligrams of magnesium and 839 grams of potassium. Plus, you can get vitamins like K, A, C, manganese, and iron.

All of these nutrients can provide you with several health benefits. You can keep your bones, heart, kidney, and many other organs healthy by consuming greens.

You can also consume spinach to provide yourself with loads of antioxidants that can protect you from free radical damage.

White beans

White beans can easily be put into the potassium-rich foods chart. By consuming half a cup of white beans, you will be getting around 421 milligrams of potassium.

Apart from supplying your body with potassium sufficiently, you can also get loads of iron and calcium from white beans. Since it is a plant-based protein, white beans can be a vegetarian and vegan diet chart.

You can consume white beans to reduce the chances of inflammation, diabetes, and heart problems. It also helps in improving your colon health.

A study concluded that when you consume around 1640 milligrams of potassium, you can lower the chances of stroke by 21%.

Sweet potatoes and potatoes

White and sweet potatoes are available in the United States abundantly. It contains loads of potassium. One large potato baked can provide you with 1600 milligrams of potassium.

You will find the presence of potassium in both the skin and flesh of the potato. So, it is always best to consume potatoes with their peel. Apart from supply you with loads of potassium, potatoes can provide you with manganese, vitamin A, B complex, and C.

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Which color of beet is your favorite? Well, you can choose the white, purple, or deep red beets and be sure to get loads of nutrients from them. Only half a cup of the beet can provide you with 259 milligrams of potassium.

Plus, beets also contain loads of manganese and folate. The pigment present in beets provides you with loads of antioxidants. So, these antioxidants can help in reducing inflammation and fights off oxidative damage.

By consuming beets, you can improve blood vessel functioning, improve exercise performance and even control high blood pressure.

If you consume beets, you can reduce the chances of heart ailments marvelously.


When you make a list of the foods high in magnesium and potassium, don’t miss out on adding parsnips. It is a root veggie that comes in a white hue that can be compared to carrots.

By consuming a cup of parsnips, you can get around 570 milligrams of potassium. Plus, you can get magnesium, folate, vitamin C, and soluble fibers.

All these nutrients can keep your skin tissue healthy, support fetal development and growth and even improve cell division. The soluble fiber present in parsnips can help in reducing cholesterol and constipation.

Swiss chard

As you already know, leafy greens are the best choice of nutritious food. So, you can include Swiss chard into your diet and be sure to provide yourself the perfect nutrients.

One cup of cooked Swiss chard, you can provide yourself with 961 milligrams of potassium. Plus, it also contains loads of manganese, fiber, iron, vitamin K, C, and A. Also, the antioxidants present in Swiss chard can protect you from oxidative damage.


If you are looking to make a nutritious fruit juice, then oranges can be an ideal choice. It is rich in vitamin C, potassium, and magnesium. Plus, you can supply your body with loads of antioxidants, thiamine, vitamin A and folate.

Studies show that when you consume oranges regularly, you can meet the mineral and vitamin needs of your body. Plus, you can also reduce the chances of getting obese or possess metabolic syndrome.

It provides you with many more health benefits. But it is best to make the orange juice fresh at home. That is because the packages of orange juices contain loads of sugar and other preservatives that are not good for your health overall.

Final thoughts

Maximum people living in the United States do not meet the daily requirement of magnesium and potassium. So, it becomes necessary for them to consume foods high in magnesium and potassium.

And to do that, the list above will help you marvelously. So, include these foods into your diet and be sure not to have any deficiency. But if you have diabetes or high blood sugar, always consult your doctor before including these foods into your diet.