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What Foods Are High in Magnesium and Potassium? (List)

Magnesium and potassium are essential minerals that contribute to various bodily functions—because of that, taking in enough of these two nutrients from a healthy, balanced diet is very important. 

While supplements can help you reach your dietary goals, it’s best to load up on vitamins and minerals from fresh foods, such as vegetables, fruits, and whole grains. 

It’s a good idea to know what foods are high in magnesium and potassium.

The best sources of both magnesium and potassium are whole grains, leafy greens, and foods high in healthy fats. Such foods are not only rich in these two minerals but also other crucial vitamins and nutrients that help you stay healthy. As a result, it’s a good idea to add a couple of these foods to your diet.

Various Healthy Food On Table
Various Healthy Food On Table

A healthy adult should consume around 4700mg of potassium and between 310-420mg of magnesium, depending on your age and gender. 

Since many people don’t take in enough of these minerals, it’s a good idea to familiarize yourself with foods high in magnesium and potassium and include them in your diet.

What foods are high in magnesium and potassium?

Foods rich in both magnesium and potassium include healthy veggies, fruits, and whole grains. As a result, there are many options you can choose from.


Spinach Smoothie
Spinach Smoothie

One cup of cooked spinach contains 39% of your daily need for magnesium and 24% of your need for potassium. Spinach is also extremely nutritious, providing you with many other nutrients, such as vitamin C, manganese, vitamin A, folate, and vitamin K. 

This leafy green is also great to help you lose weight and fill you up with fiber.

Swiss chard

Swiss Chard
Swiss Chard

One cup of cooked Swiss chard contains approximately 38% of your need for magnesium and 27% of potassium. This dark, leafy green is rich in antioxidants that help flush out harmful free radicals out of your system. 

These compounds may lead to oxidative stress and damage, so consuming antioxidant-rich foods is important.

Acorn squash

Stuffed Acorn Squash
Stuffed Acorn Squash

This veggie is not only rich in magnesium and potassium but also in other essential nutrients. A one-cup serving of acorn squash contains 26% of your need for potassium and 22% of your need for magnesium. 

All varieties of squash are rich in other nutrients and incredibly easy to incorporate into any diet, whether you consume meat or not.


Raw Salmon Fillet
Raw Salmon Fillet

Just a half of a salmon fillet provides you with 28% of your need for potassium and 14% of your need for magnesium. Salmon, just like other fatty fish, contains beneficial omega-3 fatty acids. 

It’s essential for you to get these compounds from your diet since your body cannot create them. Omega-3 fatty acids have wonderful health benefits, including decreased inflammation, lower blood pressure, and even a reduced risk of cancer.


Mashed Avocado With Spices
Mashed Avocado With Spices

One cup of avocado slices contains 20% of your need for potassium and 11% of your need for magnesium. 

Avocados are rich in healthy fats that help you feel full after eating and improve your cardiovascular system’s health. 

They’re also loaded with fiber, which helps soak up excess stomach acid and feed the ‘good gut bacteria in your stomach.



One medium-sized baked potato provides you with 26% of your daily need for potassium and 12% of your daily need for magnesium. 

Potatoes are also high in fiber, which helps feed the ‘good gut bacteria, which keeps your digestive system healthy and prevents indigestion and other issues. 

While potatoes might be high in calories, they make for a great addition to a balanced diet.



A one-cup serving of edamame contains around 25% of your daily need for magnesium and 19% of your need for potassium. This type of bean is very high in protein, which is essential for staying full after a meal as well as fueling your muscles.

Edamame may also help lower your cholesterol levels, keeping your cardiovascular system healthy.

What do magnesium and potassium do in your body?

Magnesium is involved in hundreds of biochemical reactions in your body, including energy creation, protein formation, gene maintenance, and muscle contractions. 

Consuming a good amount of magnesium may also boost exercise performance and your immune system. Unfortunately, studies show that nearly 50% of the population takes in too little of this mineral. 

So, since these are all very important processes, it’s vital to consume high-magnesium foods.

Potassium helps regulate fluid balance, muscle contractions, and nerve signals. A diet high in potassium also helps reduce blood pressure and prevent water retention by stopping kidney stones from forming. 

What’s more, potassium may protect your body against stroke, both by lowering blood pressure and ensuring good fluid balance. The lack of potassium in your diet might lead to an irregular heartbeat and muscle weakness, so it should be avoided.

Together, magnesium and potassium are responsible for regulating blood pressure and keeping it at a stable level

Because of that, they also help manage hypertension in adults, especially when they’re absorbed from fresh, natural foods, such as vegetables, fruits, and whole grains. As a result, consuming foods that are rich in both of these nutrients at the same time is very beneficial.

Is it bad to consume too many foods high in potassium and magnesium?

Depending on your dietary requirements, you may need to consume foods that are lower in potassium. This is especially true if you suffer from renal issues as your kidneys may not be able to remove excess amounts of this mineral. 

In that case, you can still consume high-magnesium foods since it’s an essential mineral, and it’s nearly impossible to take in too much. But you might need to be careful about high-potassium foods and listen to the recommendations of your doctor.

A diet high in magnesium and potassium is incredibly beneficial for maintaining healthy blood pressure. These minerals also help regulate blood sugar levels and even create protein, making them a wonderful addition to a healthy, balanced diet. 

What’s more, these foods are delicious and packed with other essential minerals and vitamins, so there’s no reason why you shouldn’t consume them.

Don’t know which foods are high in potassium? Read our article 15 Best Food Sources Of Potassium. We also have a guide on this important mineral: Potassium 101: All You Need To Know About Potassium.