Medically Reviewed by Suzanne Fisher, RD
Meat Sources of Magnesium
Although meat isn’t usually recognized as a key source of magnesium, certain types can provide significant amounts. Here’s a look at some of the top meat and seafood sources of magnesium:
1. Salmon
- Magnesium content: 25.5 mg
- Serving size: 3 ounces (85 g)
- Rich in protein, omega-3 fatty acids, vitamin B12, and selenium.
2. Mussels and Oysters
- Magnesium content:
- Mussels: 28.9 mg
- Oysters: 22 mg
- Serving size: 3 ounces (85 g) for mussels; two medium oysters (100 g)
- High in protein, omega-3s, selenium, and vitamin B-12.
3. Squid and Octopus
- Magnesium content:
- Squid: 32.3 mg
- Octopus: 51 mg
- Serving size: 3 ounces (85 g)
- Boosts levels of vitamin A and B12.
4. Halibut
- Magnesium content: 23.8 mg
- Serving size: 3 ounces (85 g)
- Also a good source of protein, healthy fats, vitamin B12, selenium, and phosphorus.
5. Mackerel
- Magnesium content: 64.6 mg
- Serving size: 3 ounces (85 g)
- Provides over 15% DV for magnesium per serving.
6. Pork Loin
- Magnesium content: 21.2 mg
- Serving size: 3 ounces (85 g)
- Lean cut providing about 5% DV of magnesium.
7. Chicken Breast
- Magnesium content: 28.9 mg
- Serving size: 3 ounces (85 g)
- Good source of protein, B vitamins, iron, phosphorus, and selenium.
8. Lean Ground Beef
- Magnesium content: 24.9 mg
- Serving size: 4 ounces (113 g)
- Offers about 6% DV of magnesium along with B vitamins and potassium. However, it’s best consumed in moderation.
Recommended Daily Intake of Magnesium
Magnesium is essential for creating proteins, muscle and nerve function, and blood pressure control. Here are the general recommendations for daily magnesium intake:
- Men: 400 mg (ages 19–30); 420 mg (ages 30+)
- Women: 310 mg (ages 19–30); 320 mg (ages 30+)
- Pregnant Individuals: 400 mg (ages 14–18); 350 mg (ages 19–30); 360 mg (ages 30+)
If you’re concerned about your magnesium intake, consult a healthcare professional about dietary adjustments or supplements.
For further details, you can refer to the article from Health.
