What Meat is High in Magnesium? A Comprehensive Guide

November 15, 2025 •

4 min read

According to the National Institutes of Health, nearly half of Americans consume less than the recommended amount of magnesium through their diet alone. For those looking to increase their intake, discovering what meat is high in magnesium can be a crucial step toward better nutrition.

Quick Summary

This guide details the best meat, poultry, and seafood options for boosting magnesium intake, highlighting nutrient-dense choices like fatty fish and organ meats along with a comparison of common animal proteins.

Key Points

Fatty Fish: Atlantic mackerel and salmon are excellent sources of magnesium, with 100g of mackerel providing a notable percentage of the daily value.
Shellfish: Oysters and clams are standout choices for boosting magnesium intake from the seafood category.
Pork vs. Other Land Meats: Pork may contain a slightly higher concentration of magnesium compared to chicken or beef.
Organ Meats: Beef liver contributes a moderate but valuable amount of magnesium alongside a wealth of other nutrients.
Balanced Approach: It is crucial to combine meat-based sources with plant-based foods rich in magnesium for a well-rounded diet.
Why It's Needed: Adequate magnesium intake supports nerve function, muscle contractions, and heart rhythm.

Why Magnesium Matters

Magnesium is an essential mineral involved in over 300 biochemical reactions in the body. It plays a critical role in nerve and muscle function, blood sugar control, blood pressure regulation, and bone health. A deficiency can lead to a range of symptoms, including fatigue, muscle cramps, and headaches. While often associated with leafy greens, nuts, and seeds, meat and seafood can also contribute significantly to your daily magnesium needs.

The Top Animal-Based Sources of Magnesium

While plant-based foods generally contain more magnesium, certain types of meat and seafood are excellent animal-based sources. Integrating these into a balanced diet can help ensure you meet the recommended daily intake, which is 400–420 mg for adult men and 310–320 mg for adult women.

Fatty Fish: Many types of fatty fish are particularly rich in magnesium. Atlantic mackerel, for instance, contains a significant amount of magnesium, offering 83 mg per 100g serving. Other excellent options include salmon, halibut, and tuna. A standard 100-gram serving of cooked salmon provides around 30 mg of magnesium.
Organ Meats: Organ meats are nutrient-dense powerhouses, and beef liver is no exception. It is rich in various minerals, including a decent amount of magnesium. A 100-gram serving of beef liver contains approximately 18 mg of magnesium.
Other Seafood: Shellfish, such as clams and oysters, are also very good sources of magnesium. 100 grams of oysters can provide about 91 mg of magnesium.
Pork: Certain cuts of pork can contribute to your magnesium intake. Research suggests pork may contain slightly more magnesium than beef or chicken, with a 100-gram serving offering around 28 mg.

Which Meats Provide the Most Magnesium?

Different types of meat vary in their mineral content due to animal genetics, diet, and cut. Below is a comparative table of the magnesium content in common meats, based on approximate values per 100-gram serving.


Meat Type	Approximate Magnesium (mg/100g)	Notes
Atlantic Mackerel	83 mg	One of the most concentrated sources of magnesium.
Oysters	91 mg	Shellfish can offer an exceptional magnesium boost.
Pork (cooked)	28 mg	Often contains a slightly higher concentration than other land meats.
Salmon (cooked)	30 mg	A great source of both magnesium and omega-3s.
Beef Liver	18 mg	Highly nutrient-dense, providing many essential minerals.
Chicken Breast (cooked)	23 mg	A lean, healthy option with a moderate amount of magnesium.
Beef (cooked)	21 mg	A respectable source of magnesium among red meats.

Incorporating High-Magnesium Meats Into Your Diet

Including high-magnesium meats in your meals is simple and effective. Here are some ideas:

For dinner: Prepare baked salmon with roasted vegetables, or grill pork chops and serve with a side of steamed spinach. Adding fatty fish or pork to a meal several times a week can significantly improve your magnesium intake.
For lunch: Try a salad topped with grilled chicken breast or flaked canned tuna. Canned tuna is a convenient option that still offers a good amount of magnesium.
For a nutrient boost: Consider adding beef liver to your diet, perhaps in a pâté or fried with onions. It’s an acquired taste for some, but its nutritional benefits are hard to beat.

The Role of a Balanced Diet

While meat can be a good source of magnesium, it’s important to remember that a balanced diet is key. Many plant-based foods, such as leafy greens, legumes, nuts, and seeds, are also rich in this mineral and should be included to round out your nutrient intake. The overall variety in your diet determines your health, not just one food group. A magnesium-rich diet can support bone density, improve heart health, and regulate blood sugar.

Conclusion

To answer the question, what meat is high in magnesium, the evidence points towards fatty fish and certain organ meats as the top contenders. Atlantic mackerel, oysters, salmon, and pork tend to provide higher concentrations than typical muscle meats like beef or chicken. A varied and balanced diet that includes these animal-based sources, along with other magnesium-rich foods, can help ensure you meet your daily needs and support your overall health. For those with concerns about deficiency or dietary requirements, consulting a healthcare provider is always recommended.

[Authoritative Outbound Link]: https://www.ars.usda.gov/data-tools/fooddata-central/food-data-central/ USDA FoodData Central is an authoritative source for detailed nutrition information on thousands of foods, including magnesium content.

Keypoints

Fatty Fish and Shellfish Lead the Pack: Atlantic mackerel, salmon, halibut, oysters, and clams are among the best animal sources of magnesium.
Pork Offers a Good Contribution: Cooked pork can provide a respectable amount of magnesium, often slightly more than beef or chicken.
Organ Meats are Nutrient-Dense: Beef liver, while not the highest in magnesium, is a very nutrient-dense option that contributes to overall mineral intake.
Combine with Plant-Based Sources: For optimal intake, pair meat and seafood with plant-based magnesium sources like nuts, seeds, and leafy greens.
Magnesium Supports Key Bodily Functions: This mineral is vital for muscle and nerve function, blood pressure regulation, and bone health.

Frequently Asked Questions

Among common seafood options, shellfish like oysters and fatty fish such as Atlantic mackerel generally have the highest concentrations of magnesium per serving. For example, 100 grams of oysters can provide about 91 mg of magnesium.

Beef liver is a nutrient-dense food that contains a moderate amount of magnesium. While not the highest source, a 100-gram serving provides about 18 mg, along with many other important vitamins and minerals.

Studies suggest that vegetarians often have a higher magnesium intake from their diets than meat-eaters, as many plant-based foods like nuts, seeds, and leafy greens are excellent sources. However, it requires careful meal planning to ensure adequacy.

A magnesium deficiency can result in a range of symptoms, including fatigue, muscle weakness and cramps, loss of appetite, and irregular heartbeat. Severe deficiency can lead to more serious neurological or cardiovascular issues.

Getting magnesium from food sources is generally the best approach, as the kidneys will safely eliminate any excess. Supplements may be recommended by a healthcare provider for those with a confirmed deficiency or specific health conditions.

While meat and seafood contribute to magnesium intake, it's difficult to meet the full recommended daily amount from these sources alone. A diverse diet that includes plant-based sources like seeds, nuts, and leafy greens is recommended for optimal levels.

The recommended daily intake of magnesium for adults is around 400-420 mg for men and 310-320 mg for women, although this can vary based on age and life stage.