Magnesium-Rich Foods for Kids: Easy Ideas Even Picky Eaters Will Try

Expert reviewed by Dana Peters, RD | Published July 03, 2025

Introduction

Picky eating is a normal part of childhood, though its degree can vary from kiddo to kiddo. And chances are, as a mom, you’ve worried at least once about whether or not your little one was getting the nutrition they needed despite their strong preferences for certain foods. The good news is most kiddos are doing better than we think!

But that doesn't mean we can’t do all that we can to boost nutrition in our kids’ diets, and one often overlooked nutrient to consider is magnesium. Magnesium is an essential mineral that helps maintain muscle and nerve function, build strong bones and teeth, keeps the immune system healthy as well as plays a role in making energy.

Magnesium is found in many plant foods, and while these foods are nutritious, they can sometimes take a little longer for kiddos to like. Keep reading to understand how much magnesium your little one needs a day and for a list of magnesium-rich foods even picky eaters are likely to enjoy.

Daily magnesium requirements for kids

1-3 years = 80 mg

4-8 years = 130 mg

9-13 years = 240 mg

Magnesium-rich foods even picky eaters will try

Food	Total magnesium	Serving suggestion
Pumpkin seeds (1 oz)	156 mg	Add to trail mix
Chia seeds (1 oz)	111 mg	Add to oatmeal, smoothies, use as “sprinkles” on fruit
Oats (¼ cup)	70 mg	Make energy balls or oatmeal
Black beans (½ cup)	60 mg	Mash & add to a quesadilla
Edamame (½ cup)	50 mg	Serve warm with salt & olive oil
Peanut butter (2 tbsp)	49 mg	PB & J sandwich, apples with peanut butter dip
Chickpea pasta (2 oz)	45 mg	Add butter & sprinkle with cheese
Banana (1 medium)	32 mg	Serve with a meal or add to a smoothie
Milk (1 cup)	24 mg	Add to a smoothie
Raisins (½ cup)	23 mg	Ants on a log or trail mix
Whole wheat bread (1 slice)	23 mg	Peanut butter toast with strawberries or banana on top
Spinach, raw (½ cup)	12 mg	Blend into a smoothie
Apple (1 medium)	9 mg	Bake and top with cinnamon

**Be aware that whole nuts and seeds can be a choking hazard for kiddos under 4.

Summary

Magnesium is an essential nutrient with many important functions in the body. It can be found in many foods, including those even picky eaters will try. You can add magnesium to your little one’s diet with oats, apples, peanut butter and more.

Author

Dana Peters, RD

As a Registered Dietitian and mom, Dana combines professional expertise and personal experience when it comes to kids and family nutrition. She believes food should be fun and that it's never too early to involve kids in the kitchen. Outside of work, Dana loves exploring local farmers' markets, reading and doing yoga.