How much magnesium do I need on keto?

Magnesium is one of those nutrients that are harder to get and easy to lose on ketogenic diet [1]. The RDA for magnesium is around 400 mg daily [2]. You can get magnesium from food or supplements. Keto diet foods rich in magnesium include:

  • almonds (~ 75 mg per 1 oz) and other nuts

  • cacao powder and dark chocolate (~ 80 mg per 1 tbsp cacao powder)

  • artichokes (~ 75 mg per average piece)

  • fish (~ 60 mg per average filet of salmon)

  • spinach, cooked (~ 75 mg per 1 cup)

 

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