{"id":893955,"date":"2026-06-26T10:50:40","date_gmt":"2026-06-26T10:50:40","guid":{"rendered":"https:\/\/www.europesays.com\/us\/893955\/"},"modified":"2026-06-26T10:50:40","modified_gmt":"2026-06-26T10:50:40","slug":"8-meats-and-seafood-that-are-highest-in-magnesium","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/893955\/","title":{"rendered":"8 Meats and Seafood That Are Highest in Magnesium"},"content":{"rendered":"<p><strong>Medically reviewed by Suzanne Fisher, RD<\/strong><\/p>\n<p><img alt=\"Salmon, chicken breast, and other types of meat and seafood can help increase your magnesium intake.Credit: Vladimir Mironov \/ Getty Images\" loading=\"lazy\" width=\"960\" height=\"640\" decoding=\"async\" data-nimg=\"1\" class=\"standard-img w-full w-full h-auto\" style=\"color:transparent\" src=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2026\/06\/https:\/\/media.zenfs.com\/en\/aol_health_articles_801\/cf78c6ae7f34ba0e25e1ca2be437e8a6.jpeg\"\/><\/p>\n<p>Salmon, chicken breast, and other types of meat and seafood can help increase your magnesium intake.<br \/>Credit: Vladimir Mironov \/ Getty Images<\/p>\n<ul class=\"content-list\">\n<li class=\"list-disc\">\n<p>Meat usually isn&#8217;t considered a top source of magnesium, though certain cuts and types can provide meaningful amounts.<\/p>\n<\/li>\n<li class=\"list-disc\">\n<p>Salmon, pork loin, mackerel, halibut, and more are among the top meat-based sources of magnesium.<\/p>\n<\/li>\n<li class=\"list-disc\">\n<p>Magnesium is an essential mineral that supports muscle and nerve function, healthy blood pressure, and more.<\/p>\n<\/li>\n<\/ul>\n<p>Seeds, nuts, whole grains, and leafy greens are considered the best dietary sources of magnesium. Meat usually isn&#8217;t included in that list; however, there are certain types of meat and seafood that can meaningfully contribute toward your daily magnesium goals, from chicken breast to oysters.<\/p>\n<p>1. Salmon\u00a0<img alt=\"Credit: Roxiller \/ Getty Images\" loading=\"lazy\" width=\"960\" height=\"640\" decoding=\"async\" data-nimg=\"1\" class=\"standard-img w-full w-full h-auto\" style=\"color:transparent\" src=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2026\/06\/https:\/\/media.zenfs.com\/en\/aol_health_articles_801\/bd3fbcd99af7e527b63d29084d64c819.jpeg\"\/><\/p>\n<p>Credit: Roxiller \/ Getty Images<\/p>\n<ul class=\"content-list\">\n<li class=\"list-disc\">\n<p><strong>Magnesium content: <\/strong>25.5 milligrams (mg)<\/p>\n<\/li>\n<li class=\"list-disc\">\n<p><strong>Serving size: <\/strong>3 ounces (85 grams [g])<\/p>\n<\/li>\n<\/ul>\n<p>Like other fatty fish, <a data-ylk=\"slk:salmon is rich in protein, omega-3 fatty acids;elm:context_link;itc:0;sec:content-canvas;\" href=\"https:\/\/www.health.com\/healthiest-fish-to-eat-11825715\" rel=\"noopener noreferrer nofollow\" target=\"_blank\">salmon is rich in protein, omega-3 fatty acids<\/a>, vitamin B12, and selenium, among other nutrients. It&#8217;s also one of the best meat-based sources of magnesium, offering about 6% of the recommended Daily Value (DV) per serving.<\/p>\n<p>2.\u00a0 Mussels and Oysters\u00a0<img alt=\"Credit: d0minius \/ Getty Images\" loading=\"lazy\" width=\"960\" height=\"640\" decoding=\"async\" data-nimg=\"1\" class=\"standard-img w-full w-full h-auto\" style=\"color:transparent\" src=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2026\/06\/https:\/\/media.zenfs.com\/en\/aol_health_articles_801\/423dcd2a3e54888b02fc79d709bac413.jpeg\"\/><\/p>\n<p>Credit: d0minius \/ Getty Images<\/p>\n<ul class=\"content-list\">\n<li class=\"list-disc\">\n<p><strong>Magnesium content: <\/strong>28.9 mg in mussels; 22 mg in oysters<\/p>\n<\/li>\n<li class=\"list-disc\">\n<p><strong>Serving size: <\/strong>3 ounces (85 g) of mussels; two medium oysters (100 g)<\/p>\n<\/li>\n<\/ul>\n<p>Mollusks, such as mussels and oysters, have some of the highest magnesium concentrations among meat and fish. A 3-ounce serving of mussels provides nearly 7% of the DV, and two medium oysters have about 5% DV.<\/p>\n<p>In addition, mussels and oysters are both great sources of protein, omega-3s, selenium, and vitamin B-12.<\/p>\n<p>3. Squid and Octopus<img alt=\"Credit: Arsty \/ Getty Images\" loading=\"lazy\" width=\"960\" height=\"640\" decoding=\"async\" data-nimg=\"1\" class=\"standard-img w-full w-full h-auto\" style=\"color:transparent\" src=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2026\/06\/https:\/\/media.zenfs.com\/en\/aol_health_articles_801\/9af2f04fdfcb90f59320140efcf2b5a9.jpeg\"\/><\/p>\n<p>Credit: Arsty \/ Getty Images<\/p>\n<ul class=\"content-list\">\n<li class=\"list-disc\">\n<p><strong>Magnesium content: <\/strong>51 g in cooked octopus; 32.3 g in fried squid<\/p>\n<\/li>\n<li class=\"list-disc\">\n<p><strong>Serving size: <\/strong>3 ounces (85 g)<\/p>\n<\/li>\n<\/ul>\n<p>Though they&#8217;re not necessarily staples in most people&#8217;s diets, cephalopods\u2014squid and octopus\u2014are another top meat source of magnesium. A standard serving of squid provides 8% DV of magnesium, while the same serving of octopus provides 12% DV.<\/p>\n<p>Eating squid and octopus can also help boost your levels of vitamin A and vitamin B12.<\/p>\n<p>4. Halibut<img alt=\"Credit: Vladimir Mironov \/ Getty Images\" loading=\"lazy\" width=\"960\" height=\"640\" decoding=\"async\" data-nimg=\"1\" class=\"standard-img w-full w-full h-auto\" style=\"color:transparent\" src=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2026\/06\/https:\/\/media.zenfs.com\/en\/aol_health_articles_801\/9a2f98ce1fc622e9c1b679dbc1793376.jpeg\"\/><\/p>\n<p>Credit: Vladimir Mironov \/ Getty Images<\/p>\n<ul class=\"content-list\">\n<li class=\"list-disc\">\n<p><strong>Magnesium content: <\/strong>23.8 mg<\/p>\n<\/li>\n<li class=\"list-disc\">\n<p><strong>Serving size: <\/strong>3 ounces (85 g)<\/p>\n<\/li>\n<\/ul>\n<p>This common white fish packs a substantial amount of protein, healthy fats, vitamin B12, selenium, and phosphorus. Halibut is also very high in magnesium\u2014one 3-ounce serving (about one-fourth of a fillet) has about 5.6% DV.<\/p>\n<p>5. Mackerel\u00a0<img alt=\"Credit: Ilia Nesolenyi \/ Getty Images\" loading=\"lazy\" width=\"960\" height=\"640\" decoding=\"async\" data-nimg=\"1\" class=\"standard-img w-full w-full h-auto\" style=\"color:transparent\" src=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2026\/06\/https:\/\/media.zenfs.com\/en\/aol_health_articles_801\/524d9d7c2078f87a25394b0c4b04610b.jpeg\"\/><\/p>\n<p>Credit: Ilia Nesolenyi \/ Getty Images<\/p>\n<ul class=\"content-list\">\n<li class=\"list-disc\">\n<p><strong>Magnesium content:<\/strong> 64.6 mg<\/p>\n<\/li>\n<li class=\"list-disc\">\n<p><strong>Serving size: <\/strong>3 ounces (85 g)<\/p>\n<\/li>\n<\/ul>\n<p>Mackerel is a popular, sustainable saltwater fish that&#8217;s another <a data-ylk=\"slk:excellent source of healthy fats;elm:context_link;itc:0;sec:content-canvas;\" href=\"https:\/\/www.aol.com\/lifestyle\/distinguish-between-healthy-unhealthy-fats-080000180.html\" rel=\"nofollow noopener\" target=\"_blank\">excellent source of healthy fats<\/a>, as well as critical nutrients such as selenium and vitamin B12. Atlantic mackerel, which has an off-white color when cooked, provides over 15% DV for magnesium per serving. The red-hued Pacific mackerel has less magnesium.<\/p>\n<p>6. Pork Loin<img alt=\"Credit: VeselovaElena \/ Getty Images\" loading=\"lazy\" width=\"960\" height=\"640\" decoding=\"async\" data-nimg=\"1\" class=\"standard-img w-full w-full h-auto\" style=\"color:transparent\" src=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2026\/06\/https:\/\/media.zenfs.com\/en\/aol_health_articles_801\/f73db42dad2ab9f03165e1001d323804.jpeg\"\/><\/p>\n<p>Credit: VeselovaElena \/ Getty Images<\/p>\n<ul class=\"content-list\">\n<li class=\"list-disc\">\n<p><strong>Magnesium content: <\/strong>21.2 g<\/p>\n<\/li>\n<li class=\"list-disc\">\n<p><strong>Serving size: <\/strong>3 ounces (85 g)<\/p>\n<\/li>\n<\/ul>\n<p>Seafood isn&#8217;t the only way to get more magnesium in your diet from meat\u2014pork loin offers about 5% DV of magnesium per 3-ounce serving.<\/p>\n<p>This specific cut of pork is the most magnesium-rich, plus it&#8217;s the leanest, which means it has fewer unhealthy fats. Pork loin is also rich in protein, phosphorus, and selenium.<\/p>\n<p>7. Chicken Breast<img alt=\"Credit: Dmytro Chernykov \/ Getty Images\" loading=\"lazy\" width=\"960\" height=\"640\" decoding=\"async\" data-nimg=\"1\" class=\"standard-img w-full w-full h-auto\" style=\"color:transparent\" src=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2026\/06\/https:\/\/media.zenfs.com\/en\/aol_health_articles_801\/37528031209602735b4263d02e4e802b.jpeg\"\/><\/p>\n<p>Credit: Dmytro Chernykov \/ Getty Images<\/p>\n<ul class=\"content-list\">\n<li class=\"list-disc\">\n<p><strong>Magnesium content: <\/strong>28.9 mg<\/p>\n<\/li>\n<li class=\"list-disc\">\n<p><strong>Serving size: <\/strong>3 ounces (85 g)<\/p>\n<\/li>\n<\/ul>\n<p>Among meat options, chicken stands out as a solid source of magnesium, with a standard serving providing nearly 7% DV. Skinless chicken breast is also <a data-ylk=\"slk:rich in protein;elm:context_link;itc:0;sec:content-canvas;\" href=\"https:\/\/www.health.com\/how-much-protein-in-a-chicken-breast-11809550\" rel=\"noopener noreferrer nofollow\" target=\"_blank\">rich in protein<\/a>, B vitamins, iron, phosphorus, and selenium.<\/p>\n<p>However, the type of chicken you&#8217;re eating matters. Magnesium content is highest in chicken breast, followed by drumsticks and other chicken products like deli meats.<\/p>\n<p>8. Lean Ground Beef\u00a0<img alt=\"Credit: Dmytro Chernykov \/ Getty Images\" loading=\"lazy\" width=\"960\" height=\"640\" decoding=\"async\" data-nimg=\"1\" class=\"standard-img w-full w-full h-auto\" style=\"color:transparent\" src=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2026\/06\/https:\/\/media.zenfs.com\/en\/aol_health_articles_801\/6141c2dc637b854860940fe408d3b4d1.jpeg\"\/><\/p>\n<p>Credit: Dmytro Chernykov \/ Getty Images<\/p>\n<ul class=\"content-list\">\n<li class=\"list-disc\">\n<p><strong>Magnesium content: <\/strong>24.9 mg<\/p>\n<\/li>\n<li class=\"list-disc\">\n<p><strong>Serving size: <\/strong>4 ounces (113 g)<\/p>\n<\/li>\n<\/ul>\n<p>Beef isn&#8217;t as rich in magnesium as fatty fish or some other sources, but it&#8217;s still a solid choice. One 4-ounce patty of 97% lean ground beef has about 6% DV of magnesium. Along with protein, ground beef also provides B vitamins, potassium, selenium, and many other nutrients.<\/p>\n<p>Though lean ground beef can be a nutritious addition to your diet, it&#8217;s best to enjoy it in moderation. Red meat\u2014especially when it&#8217;s processed\u2014can be high in sodium, unhealthy saturated fats, and other potentially harmful compounds. Research has linked <a data-ylk=\"slk:diets high in red and processed meats;elm:context_link;itc:0;sec:content-canvas;\" href=\"https:\/\/www.aol.com\/lifestyle\/happens-body-eat-red-meat-194500291.html\" rel=\"nofollow noopener\" target=\"_blank\">diets high in red and processed meats<\/a> with an increased risk of heart disease, certain types of cancer, and more.<\/p>\n<p>How Much Magnesium Do You Need?\u00a0<\/p>\n<p>Magnesium is an essential mineral that helps create proteins, supports muscle and nerve function, controls blood pressure, and more. Some evidence suggests that <a data-ylk=\"slk:not getting enough magnesium;elm:context_link;itc:0;sec:content-canvas;\" href=\"https:\/\/www.health.com\/signs-your-body-is-low-on-magnesium-8758023\" rel=\"noopener noreferrer nofollow\" target=\"_blank\">not getting enough magnesium<\/a> over time could raise your risk of conditions such as type 2 diabetes, osteoporosis, and high blood pressure.<\/p>\n<p>The magnesium Daily Value, or the general recommended intake, is 420 milligrams per day for adults. However, there are more specific recommendations based on age and sex:<\/p>\n<ul class=\"content-list\">\n<li class=\"list-disc\">\n<p><strong>Men:<\/strong> 400 mg for ages 19\u201330; 420 mg for ages 30+<\/p>\n<\/li>\n<li class=\"list-disc\">\n<p><strong>Women:<\/strong> 310 mg for ages 19\u201330; 320 mg for ages 30+<\/p>\n<\/li>\n<li class=\"list-disc\">\n<p><strong>Pregnant people:<\/strong> 400 mg for ages 14\u201318; 350 mg for ages 19\u201330; 360 mg for ages 30+<\/p>\n<\/li>\n<\/ul>\n<p>If you aren&#8217;t sure whether you&#8217;re getting enough magnesium, talk to your doctor about ways to boost your intake, whether it&#8217;s <a data-ylk=\"slk:through supplements;elm:context_link;itc:0;sec:content-canvas;\" href=\"https:\/\/www.health.com\/types-of-magnesium-7853312\" rel=\"noopener noreferrer nofollow\" target=\"_blank\">through supplements<\/a> or diet.<\/p>\n<p>Read the original article on <a data-ylk=\"slk:Health;elm:context_link;itc:0;sec:content-canvas;\" href=\"https:\/\/www.health.com\/meats-and-seafood-highest-in-magnesium-11962134\" rel=\"noopener noreferrer nofollow\" target=\"_blank\">Health<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Medically reviewed by Suzanne Fisher, RD Salmon, chicken breast, and other types of meat and seafood can help&hellip;\n","protected":false},"author":3,"featured_media":893956,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[37],"tags":[38360,338712,1936,210,362405,1182,60668,276554,211525,362406,67,132,68],"class_list":["post-893955","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-credit","tag-dietary-sources-of-magnesium","tag-getty-images","tag-health","tag-magnesium-content","tag-nutrition","tag-oysters","tag-serving-size","tag-source-of-magnesium","tag-sources-of-magnesium","tag-united-states","tag-unitedstates","tag-us"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/116816029726859593","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/893955","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=893955"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/893955\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/893956"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=893955"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=893955"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=893955"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}