Magnesium and potassium work together to support heart rhythm, muscle function, and healthy blood pressure. Getting enough of both minerals can reduce cramps, improve energy levels, and keep your body running smoothly.
This list covers 93 options across vegetables, fruits, nuts, seeds, legumes, grains, and proteins. All values are approximate. Unless stated otherwise, nutritional values are based on a cooked 1-cup (240ml) serving.
Leafy Green Vegetables
Leafy greens pack serious amounts of both magnesium and potassium into relatively few calories, making them nutritional powerhouses. They’re versatile enough to work raw in salads, sautéed as sides, or blended into smoothies.
Spinach
~157 mg magnesium and ~839 mg potassium per cooked cup (approx. 37% and 18% DV)
Toss raw spinach into salads, blend it into smoothies, or wilt it into pasta dishes and omelets.
Swiss Chard
~150 mg magnesium and ~961 mg potassium per cooked cup (approx. 36% and 20% DV)
Sauté the stems and leaves separately since stems need more time, or chop everything together for soups and stews.
Beet Greens
~98 mg magnesium and ~1,309 mg potassium per cooked cup (approx. 23% and 28% DV)
Sauté beet greens with garlic and olive oil as a side dish, or add them to grain bowls and frittatas.
Collard Greens
~38 mg magnesium and ~220 mg potassium per cooked cup (approx. 9% and 5% DV)
Braise collard greens low and slow with smoked meat or vegetable broth, or use the raw leaves as sturdy wraps.
Kale
~23 mg magnesium and ~296 mg potassium per cooked cup (approx. 5% and 6% DV)
Massage raw kale with lemon juice to soften it for salads, or bake the leaves into crispy chips.
Turnip Greens
~32 mg magnesium and ~292 mg potassium per cooked cup (approx. 8% and 6% DV)
Simmer turnip greens with onions and a splash of vinegar, or add them to Southern-style bean dishes.
Mustard Greens
~21 mg magnesium and ~283 mg potassium per cooked cup (approx. 5% and 6% DV)
Their peppery bite works well in stir-fries, or cook them down with bacon and onions for a classic preparation.
Bok Choy
~18 mg magnesium and ~631 mg potassium per cooked cup (approx. 4% and 13% DV)
Slice bok choy for quick stir-fries, add it to ramen and noodle soups, or grill halved heads with sesame oil.
Arugula
~9 mg magnesium and ~74 mg potassium per raw cup (approx. 2% and 2% DV)
Layer arugula onto pizzas right after baking, toss it into pasta, or use its peppery flavor to brighten grain salads.
Romaine Lettuce
~14 mg magnesium and ~232 mg potassium per raw hearts (approx. 3% and 5% DV)
Chop romaine for Caesar salads, grill whole leaves for a smoky side, or use the sturdy leaves for lettuce wraps.
Watercress
~7 mg magnesium and ~112 mg potassium per raw cup (approx. 2% and 2% DV)
Add watercress to sandwiches for a peppery crunch, blend it into herb sauces, or float it on top of soups.
Legumes & Beans
Legumes and beans pack an impressive double punch of both magnesium and potassium, making them nutritional powerhouses for supporting muscle function, heart health, and blood pressure regulation. They’re also budget-friendly, shelf-stable, and incredibly versatile across cuisines.
White Beans
~134 mg magnesium (32% DV) and ~1,189 mg potassium (25% DV)
Toss them into soups, mash them with garlic and olive oil for a quick dip, or mix into salads for a creamy texture.
Lima Beans
~81 mg magnesium (19% DV) and ~955 mg potassium (20% DV)
Simmer with ham hocks for a Southern-style side, or blend into a smooth hummus-style spread with tahini and lemon.
Black Beans
~120 mg magnesium (29% DV) and ~611 mg potassium (13% DV)
Layer into burritos, blend into brownies for added moisture and nutrition, or serve as a protein-rich base for grain bowls.
Kidney Beans
~74 mg magnesium (18% DV) and ~713 mg potassium (15% DV)
Add to chili, toss with rice and spices for a quick side dish, or roast until crispy for a crunchy snack.
Navy Beans
~107 mg magnesium (25% DV) and ~708 mg potassium (15% DV)
Use as the base for classic Boston baked beans, stir into pasta e fagioli, or mash onto toast with a drizzle of olive oil.
Pinto Beans
~86 mg magnesium (20% DV) and ~746 mg potassium (16% DV)
Mash for refried beans, add to Tex-Mex casseroles, or simmer with spices for a filling taco filling.
Chickpeas
~79 mg magnesium (19% DV) and ~477 mg potassium (10% DV)
Roast with spices for a crunchy snack, blend into hummus, or toss into curries and stews for hearty texture.
Edamame
~64 mg magnesium (15% DV) and ~676 mg potassium (14% DV)
Steam and sprinkle with sea salt as an appetizer, add to stir-fries, or toss into grain salads for a pop of color and protein.
Lentils
~71 mg magnesium (17% DV) and ~731 mg potassium (16% DV)
Cook into hearty soups, fold into veggie burgers, or simmer with curry spices for a quick weeknight meal.
Split Peas
~71 mg magnesium (17% DV) and ~710 mg potassium (15% DV)
Make classic split pea soup with ham, blend into a thick dal, or cook with aromatics for a satisfying side dish.
Black-Eyed Peas
~91 mg magnesium (22% DV) and ~690 mg potassium (15% DV)
Serve with rice for traditional Hoppin’ John, add to cornbread batter, or toss into cold salads with vinaigrette.
Great Northern Beans
~88 mg magnesium (21% DV) and ~1,004 mg potassium (21% DV)
Use in white chicken chili, bake into casseroles, or puree into creamy pasta sauces for added nutrition.
Cannellini Beans
~88 mg magnesium (21% DV) and ~561 mg potassium (12% DV)
Toss with tuna and olive oil for Italian-style salads, add to minestrone, or mash with rosemary for a savory spread.
Adzuki Beans
~127 mg magnesium (30% DV) and ~1,254 mg potassium (27% DV)
Sweeten for Asian desserts like red bean paste, add to rice dishes, or simmer into Japanese-style soups.
Mung Beans
~97 mg magnesium (23% DV) and ~537 mg potassium (11% DV)
Sprout for fresh salads and sandwiches, cook into Indian dal, or add to stir-fries for a mild, nutty flavor.
Nuts & Seeds
Nuts and seeds pack impressive amounts of both magnesium and potassium into small, shelf-stable packages. They’re easy to sprinkle on meals, blend into smoothies, or grab by the handful for a mineral-rich snack.
Almonds
~270 mg potassium and ~270 mg magnesium per serving (approx. 6% and 64% DV)
Toss them into salads, grind into almond butter, or keep a stash in the car for quick snacking.
Pumpkin Seeds
~919 mg potassium and ~592 mg magnesium per serving (approx. 20% and 141% DV)
Roast them with spices for a crunchy topper on soups, or blend into pesto for extra mineral content.
Cashews
~565 mg potassium and ~292 mg magnesium per serving (approx. 12% and 70% DV)
Soak and blend them into creamy sauces, or add to stir-fries for buttery texture and minerals.
Brazil Nuts
~659 mg potassium and ~376 mg magnesium per serving (approx. 14% and 90% DV)
Eat just a few daily for selenium benefits alongside the magnesium and potassium boost.
Sunflower Seeds
~850 mg potassium and ~420 mg magnesium per serving (approx. 18% and 100% DV)
Sprinkle them over oatmeal, bake into bread, or add to homemade granola bars.
Flaxseeds
~813 mg potassium and ~392 mg magnesium per serving (approx. 17% and 93% DV)
Grind them fresh to add to smoothies or yogurt since whole seeds pass through undigested.
Hemp Seeds
~859 mg potassium and ~700 mg magnesium per serving (approx. 18% and 167% DV)
Stir them into overnight oats or blend into protein shakes for a nutty flavor and creamy texture.
Pine Nuts
~599 mg potassium and ~251 mg magnesium per serving (approx. 13% and 60% DV)
Toast them lightly to intensify flavor before adding to pasta, salads, or classic pesto.
Pecans
~410 mg potassium and ~121 mg magnesium per serving (approx. 9% and 29% DV)
Chop them into baked goods, or candy them with maple syrup for a mineral-rich sweet treat.
Walnuts
~441 mg potassium and ~158 mg magnesium per serving (approx. 9% and 38% DV)
Add them to banana bread, toss into grain bowls, or eat them plain for omega-3s alongside minerals.
Pistachios
~1,025 mg potassium and ~121 mg magnesium per serving (approx. 22% and 29% DV)
Buy them in-shell to slow down snacking, or use shelled versions in baking and crusts for fish.
Hazelnuts
~680 mg potassium and ~163 mg magnesium per serving (approx. 14% and 39% DV)
Roast and chop them for salad toppings, or blend into homemade chocolate-hazelnut spread.
Macadamia Nuts
~368 mg potassium and ~130 mg magnesium per serving (approx. 8% and 31% DV)
Crush them for a rich coating on chicken or fish, or chop into cookies for buttery crunch.
Sesame Seeds
~468 mg potassium and ~351 mg magnesium per serving (approx. 10% and 84% DV)
Toast them to sprinkle on Asian dishes, or use tahini (sesame paste) in dressings and dips.
Chia Seeds
~407 mg potassium and ~335 mg magnesium per serving (approx. 9% and 80% DV)
Mix them into puddings where they’ll gel up, or stir into smoothies for thickness and nutrients.
Whole Grains
Whole grains pack impressive amounts of both magnesium and potassium while delivering sustained energy through complex carbohydrates. These kitchen staples work equally well as breakfast bases, side dishes, or hearty additions to soups and salads.
Quinoa
~118 mg magnesium (28% DV), ~318 mg potassium (7% DV)
Rinse before cooking to remove the bitter coating, then use as a base for grain bowls or toss into salads for added protein and texture.
Amaranth
~160 mg magnesium (38% DV), ~366 mg potassium (8% DV)
Toast the tiny grains in a dry pan before cooking to bring out a nutty flavor, or cook into a creamy porridge for breakfast.
Brown Rice
~86 mg magnesium (20% DV), ~154 mg potassium (3% DV)
Keep cooked brown rice in the fridge for quick fried rice, grain bowls, or as a simple side that pairs with virtually any protein.
Wild Rice
~52 mg magnesium (12% DV), ~166 mg potassium (4% DV)
Mix with regular rice for added texture and earthy flavor, or use in stuffing for squash and peppers.
Buckwheat
~231 mg magnesium (55% DV), ~460 mg potassium (10% DV)
Use buckwheat groats as a rice substitute or grind into flour for homemade pancakes with exceptional mineral content.
Millet
~114 mg magnesium (27% DV), ~195 mg potassium (4% DV)
Toast millet before cooking for a fluffier texture, then serve as a couscous alternative or cook into a breakfast porridge.
Bulgur
~58 mg magnesium (14% DV), ~124 mg potassium (3% DV)
Rehydrate bulgur with boiling water for tabbouleh or cook like rice for a quick-cooking whole grain side dish.
Barley
~79 mg magnesium (19% DV), ~280 mg potassium (6% DV)
Add pearl barley to soups for thickness and chew, or cook hulled barley as a chewy base for grain salads.
Oats
~177 mg magnesium (42% DV), ~429 mg potassium (9% DV)
Beyond morning oatmeal, blend oats into smoothies, bake into granola bars, or grind into flour for baking.
Whole Wheat Bread
~46 mg magnesium (11% DV), ~127 mg potassium (3% DV)
Choose 100% whole wheat varieties for maximum mineral content and use for sandwiches or toast with nutrient-dense toppings.
Whole Wheat Pasta
~63 mg magnesium (15% DV), ~122 mg potassium (3% DV)
Cook whole wheat pasta al dente to maintain texture, and toss with vegetables and olive oil for a mineral-rich meal.
Rye Bread
~40 mg magnesium (10% DV), ~166 mg potassium (4% DV)
Dense rye bread stands up well to hearty sandwich fillings and stays fresh longer than lighter breads.
Spelt
~95 mg magnesium (23% DV), ~277 mg potassium (6% DV)
Substitute spelt flour for regular flour in baking, or cook whole spelt berries like rice for a chewy, nutty side dish.
Teff
~184 mg magnesium (44% DV), ~427 mg potassium (9% DV)
Cook these tiny grains into a breakfast porridge or use teff flour to make traditional Ethiopian injera flatbread.
Fish & Seafood
Fish and seafood deliver impressive amounts of both magnesium and potassium while packing in high-quality protein. These ocean and freshwater options work for everything from weeknight dinners to meal prep staples.
Salmon
~534 mg potassium and 29 mg magnesium per 3 oz (approx. 11% and 7% DV)
Grill fillets with lemon and herbs, bake in parchment packets, or flake cooked salmon over salads and grain bowls.
Mackerel
~341 mg potassium and 76 mg magnesium per 3 oz (approx. 7% and 18% DV)
Pan-fry until crispy-skinned, broil with mustard glaze, or try smoked mackerel in pasta dishes.
Halibut
~490 mg potassium and 91 mg magnesium per 3 oz (approx. 10% and 22% DV)
Sear in a hot skillet for a golden crust, poach gently in broth, or cut into chunks for fish tacos.
Pollock
~329 mg potassium and 67 mg magnesium per 3 oz (approx. 7% and 16% DV)
Bake with a breadcrumb topping, use in fish stews, or substitute for cod in any recipe.
Tuna
~484 mg potassium and 54 mg magnesium per 3 oz (approx. 10% and 13% DV)
Sear steaks rare for a meaty texture, mix canned tuna into sandwiches, or toss with white beans and olive oil.
Snapper
~444 mg potassium and 31 mg magnesium per 3 oz (approx. 9% and 7% DV)
Roast whole with citrus and herbs, grill fillets until flaky, or steam with ginger and scallions.
Cod
~439 mg potassium and 32 mg magnesium per 3 oz (approx. 9% and 8% DV)
Bake with tomatoes and olives, bread and pan-fry for fish sandwiches, or simmer in curries.
Rockfish
~442 mg potassium and 29 mg magnesium per 3 oz (approx. 9% and 7% DV)
Roast with vegetables, add to cioppino or bouillabaisse, or blacken with Cajun spices.
Mussels
~268 mg potassium and 31 mg magnesium per 3 oz (approx. 6% and 7% DV)
Steam in white wine and garlic, add to pasta with tomato sauce, or toss into paella.
Oysters
~156 mg potassium and 28 mg magnesium per 3 oz (approx. 3% and 7% DV)
Slurp raw with mignonette, roast on the grill with garlic butter, or bread and fry for po’ boys.
Clams
~534 mg potassium and 15 mg magnesium per 3 oz (approx. 11% and 4% DV)
Steam with linguine and white wine sauce, add to chowder, or stuff into baked clam shells.
Scallops
~310 mg potassium and 22 mg magnesium per 3 oz (approx. 7% and 5% DV)
Sear in a hot pan until caramelized, skewer for kebabs, or add to seafood risotto.
Fruits
Fruits often get overlooked as mineral sources, but several varieties pack impressive amounts of both magnesium and potassium. Fresh, dried, or frozen versions all deliver these essential nutrients while adding natural sweetness to meals and snacks.
Avocado
~58 mg magnesium (14% DV), ~485 mg potassium (10% DV)
Mash onto toast, blend into smoothies, or cube into salads for creamy texture and nutrient density.
Banana
~32 mg magnesium (8% DV), ~422 mg potassium (9% DV)
Slice over oatmeal, freeze for smoothies, or eat as a quick pre-workout snack.
Dried Figs
~68 mg magnesium (16% DV), ~680 mg potassium (14% DV)
Chop into yogurt or grain bowls, or simmer with balsamic vinegar for a savory-sweet compote.
Dried Apricots
~32 mg magnesium (8% DV), ~1,162 mg potassium (25% DV)
Add to trail mix, stuff into chicken dishes, or soak and blend into energy balls.
Cantaloupe
~12 mg magnesium (3% DV), ~267 mg potassium (6% DV)
Cube for fruit salads, blend into agua fresca, or wrap with prosciutto for an appetizer.
Guava
~22 mg magnesium (5% DV), ~417 mg potassium (9% DV)
Slice fresh for snacking, blend into tropical smoothies, or simmer into a fragrant jam.
Kiwi
~17 mg magnesium (4% DV), ~312 mg potassium (7% DV)
Halve and scoop with a spoon, dice into salsas, or layer into parfaits for bright flavor.
Papaya
~21 mg magnesium (5% DV), ~182 mg potassium (4% DV)
Cube into breakfast bowls, blend into lassi-style drinks, or toss with lime juice and chili powder.
Honeydew Melon
~12 mg magnesium (3% DV), ~228 mg potassium (5% DV)
Cube for fruit platters, puree into chilled soups, or skewer for grilled desserts.
Passion Fruit
~29 mg magnesium (7% DV), ~348 mg potassium (7% DV)
Scoop the pulp over ice cream, stir into yogurt, or strain for cocktails and mocktails.
Blackberries
~20 mg magnesium (5% DV), ~162 mg potassium (3% DV)
Toss into green salads, fold into pancake batter, or muddle into lemonade.
Plantains
~55 mg magnesium (13% DV), ~499 mg potassium (11% DV)
Slice and bake into chips, pan-fry as a side dish, or mash into a savory accompaniment.
Dates
~54 mg magnesium (13% DV), ~696 mg potassium (15% DV)
Stuff with nut butter, chop into baked goods, or blend into smoothies for natural sweetness.
Pomegranate Arils
~12 mg magnesium (3% DV), ~236 mg potassium (5% DV)
Sprinkle over roasted vegetables, stir into grain dishes, or top hummus for color and crunch.
Dairy & Dairy Alternatives
Dairy products and their plant-based alternatives pack both magnesium and potassium into forms that work well for any meal. While not the highest sources of these minerals, they contribute meaningful amounts while adding protein and calcium to your daily intake.
Plain Yogurt
~531 mg potassium and ~42 mg magnesium per container
Layer it with fruit for breakfast, use it as a sour cream substitute, or blend it into smoothies for added creaminess.
Kefir
~376 mg potassium and ~25 mg magnesium per cup
Drink it straight, pour it over granola, or use it as a tangy base for salad dressings and dips.
Milk (Low-Fat or Whole)
~366 mg potassium and ~27 mg magnesium per cup
Add it to coffee, cereal, or oatmeal, or use it in cream-based soups and baking recipes.
Buttermilk
~370 mg potassium and ~27 mg magnesium per cup
Use it to tenderize chicken before frying, make fluffy pancakes, or create tangy ranch dressing from scratch.
Soy Milk
~287 mg potassium and ~61 mg magnesium per cup
Pour it over cereal, use it in coffee drinks, or substitute it one-to-one for dairy milk in any recipe.
Cottage Cheese
~194 mg potassium and ~11 mg magnesium per cup
Eat it with fresh fruit, stir it into scrambled eggs for extra protein, or blend it smooth for a ricotta substitute.
Ricotta Cheese
~257 mg potassium and ~23 mg magnesium per cup
Spread it on toast with honey, layer it in lasagna, or mix it with herbs for a quick pasta sauce.
Goat Milk
~498 mg potassium and ~34 mg magnesium per cup
Use it as a dairy milk alternative for those with cow’s milk sensitivities, or add it to smoothies and baked goods.
Almond Milk (Fortified)
~176 mg potassium and ~16 mg magnesium per cup
Use it in smoothies, cereal, or baking when you want a neutral-flavored, low-calorie milk alternative.
Coconut Milk Yogurt
~395 mg potassium and ~33 mg magnesium per container
Top it with berries and nuts, use it in parfaits, or stir it into curry dishes for added richness.
Oat Milk
~389 mg potassium and ~30 mg magnesium per cup
Steam it for lattes, add it to overnight oats, or use it in creamy pasta sauces for a naturally sweet flavor.
Cashew Milk
~181 mg potassium and ~28 mg magnesium per cup
Blend it into smoothies, use it in cream-based soups, or pour it over granola for a mild, creamy option.
FAQs
Leafy greens like spinach and Swiss chard, beans, avocados, and nuts (especially almonds and cashews) contain impressive amounts of both minerals. Bananas, sweet potatoes, and salmon also provide good doses of both nutrients in a single serving.
Adults typically need 310-420 mg of magnesium and 2,600-3,400 mg of potassium per day, depending on age and sex. Most people fall short on both minerals, particularly potassium, making it important to include rich food sources regularly.
It's very difficult to consume too much of either mineral from food alone, as the body efficiently regulates excess amounts. However, people with kidney problems should monitor intake carefully, as impaired kidney function can lead to dangerous buildup of these minerals.
Magnesium deficiency often causes muscle cramps, fatigue, and irregular heartbeat, while potassium deficiency leads to weakness, constipation, and muscle cramping. Both deficiencies can contribute to high blood pressure and increase the risk of heart problems.
Food sources are generally preferred because they provide additional nutrients and fiber without risk of overdose. Supplements may be necessary for people with diagnosed deficiencies or certain medical conditions, but should only be taken under medical supervision.
Boiling vegetables can cause significant potassium and magnesium loss as these minerals leach into cooking water. Steaming, roasting, or eating foods raw preserves more mineral content, or use the cooking water in soups and sauces to retain the nutrients.
Vitamin D helps with magnesium absorption, so pairing magnesium-rich foods with fatty fish or fortified dairy can be beneficial. Potassium absorption is generally efficient on its own, but eating a variety of whole foods with adequate protein supports overall mineral balance.
Yes, both minerals play important roles in blood pressure regulation by helping blood vessels relax and balancing sodium levels. Studies show that diets rich in these minerals, like the DASH diet, can significantly reduce blood pressure when combined with reduced sodium intake.