Seafood has a moderate amount of magnesium. It provides up to 22% of the recommended daily intake per serving.
Which fish has the highest magnesium content?
Most common fish are excellent dietary sources of magnesium. Fish can help us meet our daily needs of magnesium. A serving provides 5-22% of the Daily Value (DV).
The richest fish in magnesium is mackerel. It has 76 mg of magnesium per 100g. A serving provides 22% of the required daily dose. Tuna, anchovies and sardines are also particularly high in magnesium, providing more than 10% of the DV per serving.
| magnesium (mg) per 100g | magnesium (mg) per serving | % DV | |
| mackerel | 76 | 91 | 22% |
| tuna | 50 | 60 | 14% |
| anchovy | 41 | 49 | 12% |
| sardines | 34 | 41 | 10% |
| bluefish | 33 | 40 | 9% |
| cod | 32 | 40 | 9% |
| herring | 32 | 40 | 9% |
| swordfish | 29 | 35 | 8% |
| mullet | 29 | 35 | 8% |
| tilapia | 27 | 32 | 8% |
| salmon | 27 | 32 | 8% |
| catfish | 23 | 28 | 7% |
| haddock | 21 | 25 | 6% |
| pollock | 16 | 19 | 5% |
Is fish oil rich in magnesium?
Actually, fish oils don’t contain any magnesium. Fish oils are particularly rich in omega-3 fatty acids.
Cod liver oil is the richest dietary source of vitamin A and vitamin D as well. You can find a wide variety of cod liver oils on iHerb.
Vitamin D is necessary for better absorption of magnesium.
How much magnesium in other seafood?
Other seafood contains decent amounts of magnesium as well. Most common seafood contains between 30 and 40 mg of magnesium per 100g. A serving of lobster, shrimps, or crabs contains at least 7% of the DV.
| magnesium (mg) per 100g | magnesium (mg) per serving | % DV | |
| lobster | 38 | 32 | 8% |
| shrimps | 35 | 30 | 7% |
| crab | 34 | 29 | 7% |
Can we depend on fish or seafood to meet our daily needs?
Although, fish is a good dietary source of magnesium, we can’t depend on it to get the recommended daily intake. There are many other foods high in magnesium.
However, fish and other seafood contain moderate amounts of many minerals, like iron, potassium, phosphorus, and zinc!
Common foods high in magnesium
Magnesium is naturally found in both animal (e.g. milk, eggs, meat) and plant-based foods, as well as certain beverages. Green leafy vegetables, legumes, beans, nuts (e.g. walnuts), seeds, whole grains, and certain fruits are good sources of magnesium. In general, foods high in fiber are also high in magnesium.
If you want to boost your daily intake of magnesium, consume a serving of pumpkin or chia seeds, almonds, and spinach. They’re the richest common foods in magnesium. They provide 19-37% of the required daily intake per serving!
Moreover, banana and avocado are the richest fruits in magnesium.
In addition, tap, mineral, and bottled water can be a good source of magnesium. But the amount of magnesium in water significantly varies. It ranges from 1 mg per liter to more than 120 mg per liter!
Unfortunately, dietary surveys in the United States consistently show that many people consume less than the recommended daily intake of magnesium. But, following a well-balanced, plant-based diet can provide more than enough magnesium for healthy people.
You can boost your daily magnesium intake with dietary supplements. You can find a wide variety of magnesium supplements on iHerb.
Always consult your physician before changing your diet or taking dietary supplements.