Iron carries oxygen through your blood while magnesium keeps your muscles and nerves working properly. Getting enough of both minerals helps fight fatigue and supports hundreds of processes in your body.
This list breaks down 78 options across vegetables, grains, proteins, nuts, seeds, and more. All values are approximate. Unless stated otherwise, nutritional values are based on a cooked 1-cup (240ml) serving.
Red Meat & Poultry
Red meat and poultry pack a serious double punch of both iron and magnesium, with the added bonus that the iron comes in heme form—the type the body absorbs most efficiently. These protein powerhouses make it easier to meet daily mineral needs without relying solely on plant sources or supplements.
Beef liver
~5.2 mg iron and ~18 mg magnesium per serving
Sauté with onions until just cooked through, or blend into ground beef for burgers to mask the strong flavor.
Ground beef (lean)
~2.5 mg iron and ~22 mg magnesium per serving
Brown it for tacos, mix into pasta sauce, or form into meatballs that freeze beautifully for quick weeknight meals.
Beef chuck roast
~3.2 mg iron and ~24 mg magnesium per serving
Slow-cook with vegetables and broth until fork-tender, or cube it for stew that gets better the next day.
Beef sirloin steak
~2.9 mg iron and ~28 mg magnesium per serving
Grill or pan-sear to medium-rare, then slice against the grain for maximum tenderness.
Venison
~4.5 mg iron and ~27 mg magnesium per serving
Marinate to tenderize, then roast or grill quickly since the lean meat can dry out with overcooking.
Lamb chops
~2.3 mg iron and ~26 mg magnesium per serving
Season simply with rosemary and garlic, then broil or grill for 3-4 minutes per side.
Ground turkey (dark meat)
~1.5 mg iron and ~21 mg magnesium per serving
Use in place of ground beef for a leaner option in chili, stuffed peppers, or lettuce wraps.
Duck breast
~4.5 mg iron and ~24 mg magnesium per serving
Score the skin and sear fat-side down until crispy, then finish cooking flesh-side down for just a few minutes.
Chicken thighs (dark meat)
~1.3 mg iron and ~23 mg magnesium per serving
Bake, grill, or braise—the extra fat keeps them moist and forgiving even with longer cooking times.
Bison/Buffalo
~3.5 mg iron and ~26 mg magnesium per serving
Cook burgers or steaks over medium heat and pull them off early, as the ultra-lean meat overcooks quickly.
Beef tongue
~2.6 mg iron and ~16 mg magnesium per serving
Simmer until tender, peel off the outer layer, then slice thin for tacos or sandwiches with bright, acidic toppings.
Turkey drumsticks
~2.3 mg iron and ~22 mg magnesium per serving
Roast low and slow or braise in liquid until the meat falls off the bone, perfect for shredding into soups or grain bowls.
Fish & Seafood
Seafood brings a solid combination of both minerals, with certain varieties standing out as particularly rich sources. Many options also deliver omega-3 fatty acids and high-quality protein alongside the iron and magnesium.
Oysters
~7.8 mg iron (approx. 43% DV), ~44 mg magnesium (approx. 10% DV)
Eat them raw on the half shell with lemon, or try them roasted, grilled, or baked into stuffing.
Clams
~23.8 mg iron (approx. 132% DV), ~15 mg magnesium (approx. 4% DV)
Steam them in white wine and garlic, toss into pasta, or add to chowders and seafood stews.
Mussels
~6.7 mg iron (approx. 37% DV), ~34 mg magnesium (approx. 8% DV)
Cook them in tomato sauce or broth with crusty bread for dipping, or add to paella.
Octopus
~9.5 mg iron (approx. 53% DV), ~60 mg magnesium (approx. 14% DV)
Braise until tender, then grill for a charred finish, or add to seafood salads and Mediterranean dishes.
Sardines
~2.9 mg iron (approx. 16% DV), ~39 mg magnesium (approx. 9% DV)
Use canned sardines on toast, mix into pasta, or toss with salads and roasted vegetables.
Mackerel
~1.6 mg iron (approx. 9% DV), ~76 mg magnesium (approx. 18% DV)
Grill or broil with simple seasonings, smoke for rich flavor, or flake over grains and greens.
Anchovies
~3.3 mg iron (approx. 18% DV), ~69 mg magnesium (approx. 16% DV)
Melt into pasta sauces, lay over pizza, or mash into dressings and compound butters for depth.
Halibut
~0.9 mg iron (approx. 5% DV), ~91 mg magnesium (approx. 22% DV)
Pan-sear, bake with herbs and lemon, or grill for a mild, meaty fish that pairs with nearly anything.
Pollock
~0.5 mg iron (approx. 3% DV), ~86 mg magnesium (approx. 20% DV)
Bake, steam, or use in fish tacos and fish cakes for a budget-friendly mild white fish.
Canned Tuna
~1.3 mg iron (approx. 7% DV), ~27 mg magnesium (approx. 6% DV)
Mix into salads, sandwiches, or casseroles, or toss with pasta and capers for a quick meal.
Leafy Green Vegetables
Leafy greens pack impressive amounts of both iron and magnesium into every bite, making them nutritional powerhouses for plant-based eaters and omnivores alike. They’re versatile enough to work raw in salads, sautéed as sides, or blended into smoothies.
Spinach
~6.4 mg iron and ~157 mg magnesium
Toss raw into salads, wilt into pasta dishes, or blend into smoothies for a nutrient boost that barely affects the flavor.
Swiss Chard
~3.3 mg iron and ~150 mg magnesium
Sauté the stems first until tender, then add the leaves for a colorful side dish, or chop and add to soups and frittatas.
Beet Greens
~2.7 mg iron and ~98 mg magnesium
Don’t toss those beet tops—sauté them with garlic and olive oil, or add them to stir-fries for an earthy, slightly sweet flavor.
Kale
~1.1 mg iron and ~23 mg magnesium
Massage raw kale with a bit of lemon juice to soften it for salads, or roast until crispy for addictive homemade chips.
Collard Greens
~2.5 mg iron and ~40 mg magnesium
Simmer low and slow with aromatics for traditional Southern-style greens, or use the large leaves as wraps for grain bowls and sandwich fillings.
Turnip Greens
~1.2 mg iron and ~32 mg magnesium
Braise with smoked meat or mushrooms for depth, or stir into bean soups during the last few minutes of cooking.
Mustard Greens
~1.5 mg iron and ~32 mg magnesium
Their peppery bite adds character to stir-fries and sautés, or mix with milder greens to balance their assertive flavor.
Arugula
~1.5 mg iron and ~47 mg magnesium
Layer onto pizzas right after baking, toss into pasta while it’s still hot, or use as a peppery salad base with shaved parmesan.
Bok Choy
~1.8 mg iron and ~19 mg magnesium
Halve and grill for a smoky side dish, or chop and add to stir-fries and ramen bowls during the final minutes of cooking.
Watercress
~2.6 mg iron and ~21 mg magnesium
Add to sandwiches for a peppery crunch, blend into pesto for a twist on the classic, or float on top of soups as a fresh garnish.
Check These Out
Legumes & Beans
Legumes and beans pack a serious nutritional punch, delivering both iron and magnesium in affordable, shelf-stable packages. They’re incredibly versatile, working equally well in soups, salads, dips, and main dishes.
Lentils
~6.6 mg iron and ~71 mg magnesium per cooked cup (approximately 37% and 17% DV respectively)
Toss them into soups, fold into grain bowls, or simmer with aromatics for a quick side dish that needs no soaking.
White Beans (Cannellini)
~6.6 mg iron and ~113 mg magnesium per cooked cup (approximately 37% and 27% DV respectively)
Mash them into dips, add to pasta dishes, or puree into creamy soups for body and nutrition.
Lima Beans
~4.5 mg iron and ~81 mg magnesium per cooked cup (approximately 25% and 19% DV respectively)
Steam and toss with butter and herbs, add to succotash, or fold into casseroles for a creamy texture.
Chickpeas (Garbanzo Beans)
~4.7 mg iron and ~79 mg magnesium per cooked cup (approximately 26% and 19% DV respectively)
Roast until crispy for snacking, blend into hummus, or toss whole into salads and grain bowls.
Black Beans
~3.6 mg iron and ~120 mg magnesium per cooked cup (approximately 20% and 29% DV respectively)
Layer into burritos, mash for black bean burgers, or simmer into hearty soups with cumin and garlic.
Kidney Beans
~5.2 mg iron and ~74 mg magnesium per cooked cup (approximately 29% and 18% DV respectively)
Stir into chili, add to three-bean salads, or simmer with rice for a classic protein-rich combination.
Navy Beans
~4.5 mg iron and ~96 mg magnesium per cooked cup (approximately 25% and 23% DV respectively)
Bake into traditional Boston baked beans, add to minestrone, or puree into white bean dip with rosemary.
Pinto Beans
~3.6 mg iron and ~86 mg magnesium per cooked cup (approximately 20% and 20% DV respectively)
Mash for refried beans, simmer for charro beans, or add to tacos and burrito bowls.
Soybeans (Edamame)
~8.8 mg iron and ~148 mg magnesium per cooked cup (approximately 49% and 35% DV respectively)
Steam in the pods and sprinkle with sea salt for snacking, or shell and add to stir-fries and salads.
Adzuki Beans
~4.6 mg iron and ~127 mg magnesium per cooked cup (approximately 26% and 30% DV respectively)
Simmer with rice for a traditional Japanese dish, add to veggie burgers, or sweeten for Asian desserts.
Black-Eyed Peas
~4.3 mg iron and ~91 mg magnesium per cooked cup (approximately 24% and 22% DV respectively)
Simmer with greens and ham hocks, toss into grain salads, or cook with tomatoes and spices for a Southern staple.
Split Peas
~2.5 mg iron and ~71 mg magnesium per cooked cup (approximately 14% and 17% DV respectively)
Simmer into classic split pea soup with ham, cook into Indian dal, or puree for a thick, comforting base.
Fava Beans (Broad Beans)
~2.5 mg iron and ~73 mg magnesium per cooked cup (approximately 14% and 17% DV respectively)
Remove the outer skins after cooking, then mash into dips, add to pasta with pecorino, or toss into spring salads.
Nuts & Seeds
Nuts and seeds pack impressive amounts of both iron and magnesium into small, portable packages. They’re among the most concentrated plant-based sources of these minerals, making them ideal for snacking or adding crunch to meals.
Pumpkin Seeds (Pepitas)
~8.8 mg iron (approx. 49% DV) and ~592 mg magnesium (approx. 141% DV)
Toss them into salads, blend into smoothies, or roast with spices for a standalone snack.
Hemp Seeds
~7.9 mg iron (approx. 44% DV) and ~700 mg magnesium (approx. 167% DV)
Sprinkle over yogurt, oatmeal, or blend into homemade protein balls for a nutty boost.
Sesame Seeds
~14.6 mg iron (approx. 81% DV) and ~351 mg magnesium (approx. 84% DV)
Toast them to intensify flavor before adding to stir-fries, noodles, or baked goods.
Cashews
~6.7 mg iron (approx. 37% DV) and ~292 mg magnesium (approx. 70% DV)
Blend soaked cashews into creamy sauces or enjoy them roasted as an easy snack.
Almonds
~3.7 mg iron (approx. 21% DV) and ~270 mg magnesium (approx. 64% DV)
Slice them over green beans, chop into granola, or keep whole almonds on hand for quick energy.
Sunflower Seeds
~5.2 mg iron (approx. 29% DV) and ~325 mg magnesium (approx. 77% DV)
Stir into muffin batter, scatter over grain bowls, or spread sunflower seed butter on toast.
Pine Nuts
~5.5 mg iron (approx. 31% DV) and ~251 mg magnesium (approx. 60% DV)
Toast lightly before adding to pesto, roasted vegetables, or couscous dishes.
Brazil Nuts
~2.4 mg iron (approx. 13% DV) and ~376 mg magnesium (approx. 90% DV)
Chop and add to trail mix or eat a few whole as an afternoon snack—just a small handful provides benefits.
Flaxseeds
~5.7 mg iron (approx. 32% DV) and ~392 mg magnesium (approx. 93% DV)
Grind fresh before adding to smoothies, baked goods, or morning cereal for better nutrient absorption.
Chia Seeds
~7.7 mg iron (approx. 43% DV) and ~335 mg magnesium (approx. 80% DV)
Mix into overnight oats, stir into jam, or add to energy bars for a mineral-rich thickener.
Pistachios
~3.9 mg iron (approx. 22% DV) and ~121 mg magnesium (approx. 29% DV)
Chop and use as a crunchy topping for roasted vegetables or desserts, or shell and snack straight from the bag.
Whole Grains
Whole grains deliver a powerful one-two punch of iron and magnesium, making them staple ingredients for boosting both minerals at once. Their versatility means they work equally well as breakfast porridge, side dishes, or mixed into soups and salads.
Quinoa
~2.8 mg iron and ~118 mg magnesium per cooked cup
Rinse thoroughly before cooking to remove any bitter coating, then use as a base for grain bowls or toss into salads for added texture.
Amaranth
~5.2 mg iron and ~160 mg magnesium per cooked cup
Cook this tiny grain until it becomes creamy and porridge-like, or pop it like miniature popcorn for a crunchy topping.
Oats
~2.1 mg iron and ~63 mg magnesium per cooked cup
Beyond basic oatmeal, blend raw oats into smoothies or grind them into flour for baking heartier breads and muffins.
Brown Rice
~0.8 mg iron and ~86 mg magnesium per cooked cup
Keep cooked brown rice in the fridge for quick fried rice, grain bowls, or as a simple side that pairs with nearly any protein.
Wild Rice
~1.0 mg iron and ~52 mg magnesium per cooked cup
Mix this nutty, chewy grain with mushrooms and herbs for a hearty stuffing, or combine it with regular rice for extra flavor.
Bulgur Wheat
~1.8 mg iron and ~58 mg magnesium per cooked cup
Soak it in hot water for a faster cooking time, then fluff with fresh herbs and lemon juice for a quick tabbouleh-style salad.
Millet
~1.1 mg iron and ~77 mg magnesium per cooked cup
Toast the dry grains in a pan before cooking to bring out a deeper, nuttier flavor that works well in pilafs.
Buckwheat
~1.3 mg iron and ~86 mg magnesium per cooked cup
Despite the name, buckwheat is gluten-free and makes excellent pancakes, or cook the groats as a savory side dish.
Barley
~2.5 mg iron and ~79 mg magnesium per cooked cup
Add pearled barley to soups and stews where it absorbs flavors beautifully while adding satisfying chewiness.
Teff
~7.6 mg iron and ~184 mg magnesium per cooked cup
This tiny Ethiopian grain cooks into a polenta-like porridge or can be ground into flour for naturally gluten-free baking.
Spelt
~3.2 mg iron and ~95 mg magnesium per cooked cup
Substitute spelt berries for rice or pasta in any recipe, or use spelt flour in place of wheat flour for a slightly sweeter, nuttier flavor.
Farro
~2.0 mg iron and ~60 mg magnesium per cooked cup
This ancient wheat variety stays pleasantly chewy even after cooking, making it ideal for grain salads that hold up well in the fridge.
Snacks & Treats
Snacking doesn’t have to mean choosing between nutrition and convenience. These iron and magnesium-rich options satisfy cravings while delivering solid mineral content—perfect for keeping energy steady between meals.
Dark Chocolate (70-85% cacao)
~3.4 mg iron and ~228 mg magnesium per bar
Break off a few squares as an afternoon pick-me-up, or melt into a warm drink for a mineral-rich treat.
Dried Apricots
~2.7 mg iron and ~32 mg magnesium per serving
Chop into trail mix, stuff with nut butter, or eat straight from the bag for a chewy, naturally sweet snack.
Trail Mix (with dried fruit and mixed nuts)
~2-3 mg iron and ~80-120 mg magnesium depending on blend
Look for mixes heavy on nuts and seeds rather than candy pieces for maximum mineral content.
Roasted Chickpeas
~2.4 mg iron and ~48 mg magnesium per serving
Season with spices and roast until crunchy for a protein-packed alternative to chips.
Dried Figs
~2 mg iron and ~68 mg magnesium per serving
Slice onto cheese boards, blend into energy balls, or enjoy on their own for natural sweetness.
Tahini
~2.7 mg iron and ~58 mg magnesium per serving
Drizzle over fresh fruit, stir into yogurt, or spread on apple slices for a calcium-rich sesame boost.
Peanut Butter
~0.6 mg iron and ~49 mg magnesium per serving
Spread on celery sticks or whole-grain crackers, or eat straight from the spoon when hunger strikes.
Roasted Edamame (dry-roasted)
~2.1 mg iron and ~64 mg magnesium per serving
Keep a bag in the car or desk drawer for a portable, crunchy protein snack.
Blackstrap Molasses
~3.6 mg iron and ~48 mg magnesium per tablespoon
Stir into oatmeal or yogurt, or use as a natural sweetener in baking for an unexpected mineral boost.
Popcorn (air-popped with nutritional yeast)
~0.9 mg iron and ~36 mg magnesium per serving
Sprinkle nutritional yeast generously over freshly popped kernels for added B vitamins and a cheesy flavor.
FAQs
Yes, most people can meet their iron and magnesium needs through a balanced diet that includes a variety of whole foods. However, certain groups like pregnant women, athletes, or those with absorption issues may need supplements under medical guidance.
Pumpkin seeds, spinach, Swiss chard, quinoa, and legumes like lentils and black beans are excellent sources of both minerals. Dark chocolate and certain nuts like cashews also provide good amounts of iron and magnesium together.
Cooking methods can impact mineral content, though iron and magnesium are relatively stable. Boiling vegetables in water can cause some magnesium loss, so steaming or roasting is better for retention.
It's generally better to take iron and magnesium supplements separately, as they can compete for absorption when taken at the same time. Space them out by at least two hours for optimal absorption of both minerals.
Pairing iron-rich plant foods with vitamin C sources like citrus fruits, bell peppers, or tomatoes significantly boosts absorption. Avoid consuming tea or coffee with meals, as they can inhibit iron absorption.
Iron deficiency often causes fatigue, weakness, pale skin, and shortness of breath. Magnesium deficiency may lead to muscle cramps, fatigue, irregular heartbeat, and difficulty sleeping.
Calcium-rich foods, coffee, tea, and foods high in phytic acid like unsoaked grains and legumes can reduce absorption of both minerals. Spacing out consumption of these foods from iron and magnesium-rich meals helps maximize absorption.
Adult men need about 8mg of iron and 400-420mg of magnesium daily, while women need 18mg of iron (8mg after menopause) and 310-320mg of magnesium. Individual needs may vary based on age, health status, and activity level.