08 foods rich potassium magnesium

Swiss Chard

Nutrient-dense vegetables like Swiss chard are no surprise. A, C, E and K are plentiful in this vegetable. Cured Swiss chard provides 36% magnesium and 20% potassium, according to the USDA.


Edamame are high in protein and fibre and make an excellent plant-based protein snack or meal foundation. 1 cup cooked edamame has 35% DV magnesium and 20% DV potassium.


Need magnesium and potassium but don't like the flavour of Swiss chard? Spinach has you covered. One cup cooked spinach contains 37% DV magnesium and 18% DV potassium.

Cannellini Beans

Cannellini beans are huge white beans, often called white kidney beans. 27% DV for magnesium and 20% DV for potassium in 1 cup cooked cannellini beans

Acorn Squash

Delicata and butternut squash are potassium and magnesium-rich. It's great mashed, roasted, or baked. Cooked acorn squash includes 32% DV fibre, 20% magnesium, and 19% potassium.


Salmon is rich in omega-3s. But this fatty fish is versatile. Cured wild salmon fillet has 23% potassium and 16% magnesium. Selenium and protein are abundant.


Avocados are so popular that there was a global shortage for several years yet people kept purchasing them. Avocados are an excellent source of unsaturated fats folate and vitamins C, E, and K


Potatoes are underappreciated. While not low-carb, taters are really fairly nutrient-dense (as long as you don't deep fried them).

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