List Of Foods Rich In Magnesium & Potassium

Magnesium and potassium are two major minerals essential for human health. Whole, unprocessed foods are rich in minerals. These minerals have many functions, but one of their most important functions is working together to regulate (and reduce) blood pressure. Nuts, seeds and nut butters are the richest food sources of these two minerals. The Recommended Dietary Allowance (RDA) for magnesium for men is 420mg, and for women, 320mg. The RDA for potassium for adults is 4,700mg.

Seeds, Nuts, and Nut Butter

Roasted pumpkin seeds are the richest food source of both magnesium and potassium. A 1/4-cup serving provides 162mg of magnesium and 233mg of potassium. A 1/2-cup serving of whole, roasted sesame seeds offers about 202mg of magnesium and 270mg of potassium. As far as nuts are concerned, Brazil nuts offer the highest amounts of magnesium and potassium. A 1/2-cup serving of whole nuts provides 250mg of magnesium and 438mg of potassium. A 1/2-cup serving of dry, roasted almonds provides 198mg of magnesium and 515mg of potassium, while 2 tbsp. of almond butter provides 100mg of magnesium and 242mg of potassium.

Legumes and Beans

Lima beans are very rich in magnesium and potassium. A 1/2-cup serving offers about 196mg of magnesium and 477mg of potassium. Soybeans, dry roasted (also known as soy nuts), are dense in these minerals. A 1/2-cup serving provides 196mg of magnesium and over 1,100mg of potassium. A 1/2-cup of green soybeans, cooked, offers 54mg of magnesium and 485mg of potassium. White beans offer the most magnesium and potassium. One cup, cooked, provides 113mg of magnesium and just over 1,000mg of potassium. A 1-cup serving of cooked black beans offers more magnesium, 120mg, but less potassium, approximately 611mg. Other beans, such as pinto and kidney, provide 70 to 80mg of magnesium per cup, cooked, and approximately 700mg of potassium.

Fish

Fish is a great food source of lean protein and is very nutritious. Several varieties also happen to be rich in magnesium and potassium. Salmon is the richest source of both minerals. A 3-oz. portion of cooked Chinook salmon offers 104mg of magnesium and 429mg of potassium. Halibut offers slightly less magnesium but more potassium. A 3-oz. portion of cooked halibut offers 91mg of magnesium and 490mg of potassium. Mackerel rounds out the top three. A 3-oz. portion of this cooked fish provides 83mg of magnesium and 341mg of potassium.