December 4, 2025
A concise, evidence-based list of magnesium-rich foods commonly available in Canada, with typical serving sizes, mg values, and smart ways to use them.
Seeds and nuts dominate for magnesium density; hemp hearts and pumpkin seeds lead the pack.
Cooked greens and legumes offer budget-friendly magnesium with fiber and other nutrients.
Aim for roughly 310–420 mg per day; spread magnesium foods across meals for better absorption.
We ranked foods by magnesium per typical Canadian serving, year-round availability in Canada, cost-accessibility, versatility in meals, and overall nutrition. Magnesium values are approximate averages from standard nutrient databases and labels. Servings reflect common household measures (e.g., 1 oz nuts/seeds, 1 cup cooked grains, 1/2 cup cooked legumes).
Magnesium supports nerve function, muscle contraction, blood sugar control, and bone health. Many Canadians fall short of daily needs. Choosing high-yield, accessible foods makes meeting your target more realistic without supplements.
Highest practical magnesium density per spoonful, broadly available in Canada (often locally produced), easy to add to breakfasts, salads, and baked goods.
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High mg per handful, affordable in bulk, and versatile for snacking, baking, or topping savory dishes.
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Seeds and nuts provide the highest magnesium density per gram; a few tablespoons can deliver a substantial portion of daily needs.
Cooking leafy greens concentrates magnesium per bite by reducing volume; integrating cooked greens into meals is efficient for intake.
Legumes and whole grains offer moderate magnesium with fiber and protein, making them cost-effective, everyday options for families.
Spreading magnesium foods across meals improves total absorption, and simple prep methods like soaking or sprouting can reduce phytates.
Frequently Asked Questions
Adults typically need about 310–420 mg per day, depending on age and sex. Women generally need around 310–320 mg, men around 400–420 mg. Needs increase during pregnancy.
Yes, most people can meet needs through food by combining high-yield sources like seeds and nuts with greens, legumes, and whole grains across the day.
Yes. Soaking, sprouting, and cooking can reduce phytates in seeds, nuts, and legumes, which may improve mineral availability. Spreading intake throughout the day also helps.
Brazil nuts are very high in selenium; limit to about 1–2 nuts daily if eaten regularly. For those with kidney issues, consult a clinician before major increases in mineral intake.
Fish like mackerel contribute well-absorbed magnesium and omega-3s. Combining animal and plant sources can create a balanced approach.
Seeds and nuts deliver the most magnesium per bite, while cooked greens, legumes, and whole grains offer dependable, budget-friendly support. Build your day with 2–3 magnesium-rich choices per meal to reliably hit your target and enjoy broader nutritional benefits.
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A staple grain alternative with strong magnesium yield per cooked cup, plus complete protein and gluten-free convenience.
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Strong magnesium content and a dense micronutrient profile. Widely available in bulk sections across Canada.
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Delivers meaningful magnesium plus fiber that supports satiety and blood sugar control, with easy uses in puddings and baking.
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Reliable, widely available, and portable; good magnesium per snack-size portion with protein and healthy fats.
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Cooking reduces volume, making magnesium more concentrated per bite; widely available fresh or frozen across Canada.
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A high-quality animal source with well-absorbed magnesium plus omega-3 fats; available fresh or canned in Canada.
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Solid magnesium per budget-friendly serving, with protein, fiber, and versatility in Canadian home cooking.
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Delivers magnesium with polyphenols; practical as a portion-controlled treat. Ranked lower due to sugar and cost variability.
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