As a pleasant surprise, dark chocolate – especially premium brand dark chocolates, such as the Lindt 90 dark chocolate – is an excellent source of magnesium, providing up to 16% of your daily magnesium RDA per ounce.
Dark chocolates are confirmed as an excellent source of magnesium (252.2 mg/100 g) and iron (10.9 mg/100 g): in chocolate containing 90% cocoa, their content corresponds to, respectively, 67.0% and 80.3 of Nutrient Reference Values (NRV) in the European Union.
Dark chocolate can be a sweet way to get your magnesium fix. One oz, or about one square, of 70 to 85 percent dark chocolate provides 64.6 mg of magnesium, which is a good source, per data from the USDA.
Dark chocolate 70 to 85% contains 64.6 mg of magnesium, which is 15.4 percent of the daily value, which is 170 calories. One ounce contains approximately one square.
12.02 milligrams (mg) of iron. 230.00 mg of magnesium.
One of the best dark chocolates for magnesium content is Lindt 90 dark chocolate, although most dark chocolates will still offer a good dose. Which dark chocolate has the most magnesium? Dark chocolate can be an excellent source of magnesium for many people, providing as much as 64mg in a 28-gram serving.
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.
What is the daily recommended amount of dark chocolate? The recommended “dose” is approximately 1 to 2 ounces or 30-60g, experts say. Indulge in anything more than that, and you may be consuming too many calories.
According to health experts, consuming around 30-60 grams of dark chocolate per day is a healthy amount for most people. That's about two to four small squares of your favourite chocolate bar. Now, don't go overboard and think that just because it's “dark chocolate”, you can scoff down a whole block guilt-free.
Could Exceed Safe Heavy Metal Consumption. While dark chocolate can have positive effects on your health, a 2022 study by Consumer Reports found that eating dark chocolate everyday could be harmful for adults, children and pregnant people.
Fruit juices such as orange juice, cherry juice, and watermelon juice are all good sources of magnesium, potassium, and phosphorus. According to the FNDDS, the average school container (124 grams) of 100% orange juice provides : 13.6 mg of magnesium.
Chronic magnesium deficiency is often associated with normal serum magnesium despite deficiency in cells and in bone; the response to oral supplementation is slow and may take up to 40 weeks to reach a steady state.
One medium-sized banana includes 9 percent of your daily potassium requirement, 33 percent of your vitamin B6 requirement, and 8 percent of your magnesium requirement.
In addition to antioxidants, blueberries are rich in nutrients such as iron, zinc, calcium, magnesium, and potassium, as well as vitamins C, E, and K.
Refining or processing of food may deplete magnesium content by nearly 85%. Furthermore, cooking, especially boiling of magnesium-rich foods, will result in significant loss of magnesium. The processing and cooking of food may therefore explain the apparently high prevalence of low magnesium intake in many populations.
You can test your magnesium levels by purchasing a simple at-home finger prick test kit which is then analysed at an accredited lab. Forth offers a number of blood tests which include magnesium such as our Nutri-check test and Menopause Health blood test.
In general rich sources of magnesium are greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat and oat bran. The recommended dietary allowance for magnesium for adult men is 400-420 mg per day. The dietary allowance for adult women is 310-320 mg per day.
Peanuts and peanut butter
Peanuts are legumes, not true nuts, however, they are also a good source of magnesium. A quarter-cup of roasted peanuts contains 63 milligrams, for 15% of the DV. You can get 49 milligrams in 2 tablespoons of peanut butter, for 12% of the DV.
Nuts are one of the most magnesium rich foods. Brazil nuts are the most mineral-dense, with 350 mg of magnesium per 100 g serving. Other good choices include cashews (250 mg), peanuts (160 mg), walnuts (150 mg) and hazelnuts (160 mg).