Magnesium is an essential mineral that supports over 300 enzymatic reactions in the body. It plays a key role in energy production, muscle and nerve function, blood pressure regulation, and even your mood and sleep quality. Yet many people fall short of their daily magnesium needs without realizing it.

To help you meet your magnesium goals, we’ve compiled a list of 16 nutritious, easy-to-enjoy snacks that are naturally high in this vital mineral. Whether you're on the go or need something satisfying between meals, these snacks can help bridge the gap in your daily intake—deliciously.

1. Pumpkin Seeds

One ounce of pumpkin seeds provides over 150 milligrams of magnesium, which is nearly 40% of the recommended daily value (DV). They also contain protein, healthy fats, and iron.

Snack tip: Mix with dried fruit and dark chocolate chips for a balanced trail mix.

2. Egg and Spinach Muffins

When made with two eggs and a cup of cooked spinach, each muffin delivers over 160 mg of magnesium and more than 12 grams of protein.

Snack tip: Make a batch at the beginning of the week and store in the fridge for grab-and-go snacking.

3. Cashews

Cashews offer about 83 mg of magnesium per ounce. They're also rich in zinc and iron, helping to support immune and metabolic health.

Snack tip: Add cashews to a snack mix with coconut flakes and dried cranberries.

4. Edamame

A cup of cooked edamame contains nearly 100 mg of magnesium and 18 grams of protein. It's also a good source of fiber.

Snack tip: Sprinkle with sea salt or chili flakes and enjoy warm or chilled.

5. Almonds

Almonds contain about 76 mg of magnesium per ounce, along with vitamin E and healthy fats.

Snack tip: Pair almonds with a piece of fruit or a few squares of dark chocolate.

6. Avocado Toast on Whole-Grain Bread

Avocados contribute around 60 mg of magnesium per fruit. When served on whole-grain bread, the snack totals nearly 19% of your daily magnesium needs.

Snack tip: Add chili flakes and a drizzle of lemon juice.

7. Chia Pudding

Two tablespoons of chia seeds mixed with soy milk can provide up to 146 mg of magnesium.

Snack tip: Top with fruit and crushed walnuts for added minerals.

8. Roasted Chickpeas

One cup of roasted chickpeas provides about 79 mg of magnesium and a good amount of potassium and fiber.

Snack tip: Season with your favorite spices like paprika or garlic.

9. Cacao Hot Drink

Two tablespoons of cacao powder provide around 66 mg of magnesium. It’s less processed than cocoa and retains more nutrients.

Snack tip: Blend with milk and honey for a cozy, mineral-rich beverage.

10. Quinoa Salad Bowl

One cup of cooked quinoa contains over 115 mg of magnesium. It also supplies complete protein and important minerals.

Snack tip: Mix with vegetables and a protein source like tofu or grilled shrimp.

11. Peanuts

An ounce of peanuts delivers about 63 mg of magnesium. They're also high in protein and fiber.

Snack tip: Enjoy on their own or with a piece of fruit.

12. Peanut Butter + Banana

Two tablespoons of peanut butter and one banana provide nearly 95 mg of magnesium.

Snack tip: Slice the banana and add oats or seeds for extra texture.

13. Dark Chocolate

One ounce of dark chocolate (70-85% cacao) contains about 65 mg of magnesium.

Snack tip: Pair with almonds or dried fruit for a sweet and crunchy snack.

14. Tuna Salad on Greens

A 6-ounce can of tuna provides around 57 mg of magnesium. Leafy greens like spinach add even more.

Snack tip: Mix tuna with yogurt and chopped celery, then serve on greens.

15. Dried Apricots

One cup of dried apricots has over 40 mg of magnesium, plus fiber and potassium.

Snack tip: Pair with nuts or eat on their own to satisfy a sweet tooth.

16. Greek Yogurt Parfait with Seeds and Berries

A parfait with Greek yogurt, pumpkin seeds, and blackberries can deliver up to 190 mg of magnesium.

Snack tip: Add a spoonful of cacao nibs to enhance both flavor and magnesium content.

A Quick Takeaway

If you're looking to boost your magnesium intake, these snacks are practical, tasty ways to help meet your daily needs. Include a variety of nuts, seeds, legumes, whole grains, and dark leafy greens throughout the day, and you'll support your energy levels, heart health, and overall well-being—one bite at a time.