20 Magnesium-Rich Foods Kids Will Actually Eat
The short answer: the best magnesium foods for children are everyday ones: oats, wholegrain cereals and bread, bananas, beans, smooth nut butters, ground seeds, yoghurt, milk and a little dark chocolate. A child who has two or three of these each day is usually most of the way to their daily needs.
How much do kids need?
UK reference intakes are about 85mg a day at ages 1 to 3, 120mg at 4 to 6, 200mg at 7 to 10 and around 280mg from 11. More detail in how much magnesium kids need.
20 foods, with rough amounts
Amounts are approximate, for typical child-sized portions.
| Food and portion | Magnesium |
|---|---|
| Ground pumpkin seeds, 1 tablespoon | about 50mg |
| Almond butter, 1 tablespoon | about 40mg |
| Wholegrain wheat biscuit cereal, 2 biscuits | about 40mg |
| Porridge oats, 30g (dry weight) | about 40mg |
| Baked potato with skin, small | about 40mg |
| Brown rice, cooked, 100g | about 40mg |
| Wholewheat pasta, cooked, 100g | about 35mg |
| Spinach, cooked, 2 tablespoons | about 30mg |
| Banana, medium | about 30mg |
| Baked beans, half a small tin | about 30mg |
| Wholemeal bread, 1 slice | about 25mg |
| Smooth peanut butter, 1 tablespoon | about 25mg |
| Dark chocolate, 2 squares | about 20mg |
| Milk, 200ml | about 20mg |
| Peas, 3 tablespoons | about 20mg |
| Salmon, child portion | about 20mg |
| Tofu, small portion | about 20mg |
| Avocado, half | about 20mg |
| Yoghurt, 1 pot | about 15mg |
| Hummus, 2 tablespoons | about 15mg |
Easy ways to serve them
- Breakfast: porridge with banana, or wholegrain wheat biscuits with milk. Stir ground seeds into either.
- Lunch box: wholemeal sandwich with smooth nut butter (if school allows) or hummus, plus a yoghurt.
- Tea: baked potato with beans, or wholewheat pasta with a tomato sauce that has spinach blended in.
- Snacks: banana, avocado on toast, or a couple of squares of dark chocolate.
A note on safety
Whole nuts are a choking hazard for children under 5, so use smooth nut butters or ground nuts and seeds instead. Check school rules on nuts in lunch boxes.
When food is not enough
Fussy phases make a food-first approach hard, which is when a top-up helps. Our guide to magnesium for fussy eaters has more ideas, and our magnesium for kids gives a measured top-up alongside food: 35mg for ages 1 to 5 and 70mg for ages 5 to 14.
Our magnesium
Liposomal Magnesium for Kids (Age 1+) is truly unflavoured, gentle on little tummies, and built for absorption. Magnesium contributes to the normal functioning of the nervous system.*
*Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult your healthcare provider before use if your child has a medical condition or takes medication.