13 Healthy Nigerian Foods Rich In Magnesium

Nigerian foods rich in magnesium

Magnesium is an essential nutrient in the body. It is involved in different metabolic processes and chemical reactions in the body. It also assists with the formation of bone that is needed to secure proper structure and strength.

This vital mineral contributes a lot to the reduction of menstrual cramps as well, which can be already experienced when there are lower levels of magnesium materials in the body.

One way to get more magnesium levels is by consuming foods that contain this mineral. Foods that contain magnesium are known to provide the body with an increase in energy levels as well.

The required daily intake (RDI) of magnesium is 400mg. There are a lot of Nigerian foods rich in magnesium, which you may not know about. Here are Nigerian foods that are rich in Magnesium.

1. Ewedu Soup

Ewedu soup is a delicious and healthy Nigerian soup that is popular in the South Western parts of Nigeria.

Ewedu soup is made from ewedu leaves, otherwise known as jute leaves. Jute leaves are rich in fibre, antioxidants, above all magnesium. 100g of jute leaves, contains 62mg of magnesium.

2. Healthy Nigerian Nuts

There are a few healthy Nigerian nuts which are rich in magnesium. Almond nuts and cashew nuts are good examples of nuts that are loaded with magnesium.

Most of these healthy nuts are also a good source of fiber and monounsaturated fat and which improves blood sugar and cholesterol levels in people with diabetes.

3. Sweet corn

Sweet corn or yellow corn is a grain that is packed with a lot of vitamins and nutrients, like fibre, carbohydrate, calcium, and of course magnesium.

It is readily available and affordable in Nigeria. 100g of sweet corn contains 37 mg of magnesium.

4. Leafy vegetables

Leafy green vegetables are great sources of magnesium, and quite a number of healthy leafy vegetables are found in Nigeria.

For example, fluted pumpkin leaves, bitter leaf, curry leaves, and spinach are packed with magnesium. In addition, these healthy Nigerian leafy vegetables are great source of several nutrients, such as iron, manganese, and vitamins A, C, and K.

5. Fish

Fish is also a relatively good source of magnesium. It has approximately 35 mg of magnesium per 100g.

If one were to eat fish fried and seasoned with chili, it can provide more than 45 mg of magnesium per serving.

6. Oatmeal Swallow

Whole grains are very healthy to the body, and oatmeal swallow is made up of oats, a whole grain.

Nigerians love eating swallows, and oatmeal swallow is one of the healthiest swallows in Nigeria.

It is rich in magnesium and high in fibre. It is also a good Nigerian food for weight loss.

7. Beans

Beans are part of the legumes that are fantastic sources of magnesium. This nutrient-dense food is rich in magnesium as well as many other vital nutrients.

100g of beans contains 179mg of magnesium. Beans are also high in potassium and iron and is a major source of protein.

Other legumes, like beans that are rich in magnesium, include soybeans, chicken, and soy milk.

Nigerian foods rich in magnesium

8. Bananas

Bananas are a very healthy fruit that is filled with numerous vitamins and nutrients.

There are manifold health benefits of bananas for men and women. However, they are also rich in magnesium, in fact, one large banana contains 37 mg of magnesium or 9% of the RDI of magnesium.

9. Fura da nono

Fura da nono is one of the many popular local drinks in Nigeria.

Fura da nono is an indigenous fermented drink mainly consumed in the Northern part of Nigeria. It is a thick milk that is made from mainly millet or sorghum and spices such as ginger, pepper, black pepper, and gloves.

It is very nutritious and packed with lots of calcium and magnesium.

10. Millet

Millet is a starchy grain, and like many other cereals, it is rich in carbohydrates.

However, it is also packed with several vitamins and minerals. The magnesium present in millet makes it stand out.

One cup or 174 grams of cooked millet contains 77mg of magnesium, which is 19% of the daily value (DV).

There are a number of Nigerian foods made from millet, such as kunnu aya, akamu, or ogi.

11. Groundnut soup 

Groundnut soup is a very popular delicacy in the Southern and Northern parts of Nigeria, however, it is prepared differently in both parts.

Groundnut soup is common amongst the Etsako people of Edo state. It’s known as Omisagwe to the Etsakos. Groundnut soup is also known to the Hausa people of Nigeria as Miyan gyada.

 Groundnuts have a whopping 168 mg of magnesium per 100g. This is nearly 50% the daily requirement of 400 mg.

This healthy Nigerian soup is packed with groundnuts and vegetables, which makes it rich in magnesium.

12. Semolina

Semolina is a coarse flour used in making pasta, bread, cereals, and other food products.

It is another healthy Nigerian swallow that is rich in magnesium. 100g of semolina contains 47mg of magnesium. 

13. Fried plantains

Fried plantains, whether unripe plantains or ripe ones are also rich in magnesium. 100g of fried plantains contain 50mg – 57mg of magnesium.



  1. The variety of magnesium-rich foods in Nigerian cuisine is impressive! I’m excited to explore incorporating more millet-based dishes like kunnu aya into my meals for their nutritional benefits.


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