Magnesium on the carnivore diet doesn’t seem possible or sensible. After all, others will tell you and preach this to you since meat doesn’t have much magnesium at all.
All of the magnesium you want is in:
And other foods, right? Not meat!
This is true, but if you’re eating a healthy carnivore diet, this shouldn’t be an issue and you won’t have to go that route if you’re a strict carnivore.
Let’s talk about HOW to get enough magnesium on a carnivore diet. As well as the foods with the most magnesium for carnivore connoisseurs.
Magnesium RDAs are 400mg, which seems to apply worldwide.Sources taken from USDA and similar outlets.
Best magnesium rich foods for a carnivore diet:
37mg of magnesium sits in 100g of mussels, and around 300-400g of mussels is about right for a good-sized meal.
It can even go as far as 500g.
That’s around 110-190mg of magnesium for a single meal of mussels, which is carnivore-based.
Crab depending on the source can have as much as 34mg of magnesium per 100g, or even higher.
Typically I’d eat 100g or 200g of crab, which is about right for seafood and shellfish across the board. So a good amount of magnesium for a relatively small serving compared to regular meat.
Beef for a 15% fatty cut has 21mg of magnesium per 100g. But when you eat beef in a meal, you can eat as much as 400g or 500g depending on what you prefer.
In this case, that 21mg of magnesium becomes 84mg of magnesium.The fattier the beef, the less magnesium, but the leaner the beef, the more magnesium you get.
Either way, beef is a surprisingly good source of magnesium for those pursuing a carnivore diet when eaten as a serving size that will fill you up.
Chicken has 23mg of magnesium per 100g, and similar to beef, you tend to eat more than that in a serving, like 300g or even 400g of chicken.
That is plenty to feel satiated and not have to be constantly eating hours later.
More importantly, those 23mg of magnesium becomes 60+ or even 80mg+ of magnesium in a single meal for chicken in general.
Steak is similar to Chicken. It has 23mg of magnesium per 100g, and you can easily eat 300g or 400g of steak, or even more depending on your appetite, size, etc.
That relatively small amount of magnesium becomes much bigger with it hitting the 80+ mark for mg.
This doesn’t even include the large amounts of potassium you get from a meal like steak.
The USDA says Lobster has 43mg of magnesium per 100g, and that’s about the size of a serving unless you aim for 200g of lobster.
This is obviously not a common animal product sitting on the average table, but it’s something to keep in mind if and when you do eat it at a restaurant, etc.
Bacon has 33mg of magnesium according to the USDA (PER 100G). And you can eat as much as 200g of bacon in a sitting.
That will give you 66mg of magnesium in a meal with bacon, which is a good amount, especially for something like meat.
Lamb also has 23mg of magnesium like steak and chicken per 100g. And you’ll eat at least double or triple that, which also doubles or triples your magnesium intake from lamb.
This is based on kamb with 1/4 of fat content, cooked.
Pork can have as much as 28mg of magnesium per 100g, though it does depend on the type of pork, how you cook it, and so on, just like any other meat.
Still, a good 200g or 300g of pork will push you close to the 90mg range for magnesium content.
Atlantic Mackerel can have as much as 97mg of magnesium per 100g, making it close to 200mg of magnesium in a serving size of 200g.
Even regular mackerel with 60mg of magnesium will put you in the 120mg range of magnesium for a serving size.
Few carnivore-relevant animal products can compete with Mackerel, let alone vegetables.
Sardines are high in many nutrients like calcium and potassium, but their magnesium content is varied.
Some sources say it has 34mg or 39mg of magnesium, others say 58mg of magnesium, and then one says over 400mg of magnesium in a 100g serving.
Even if we focus on the lower end of the estimations, you’re still getting a good amount of magnesium content for let’s say, a 200g serving.
As long as you can stomach this type of food that is.
12. Atlantic Cod
32mg of magnesium per 100g of this Atlantic cod fish. Meaning over 60mg of magnesium or 90mg for a 200g or 300g serving.
It’s a lean fish so you can cook it with plenty of butter, coconut oil, olive oil, etc, to ramp up the fat content of the meal.
27mg of magnesium in a 100g serving of salmon, meaning close to 60mg of magnesium in a 200g serving.
Salmon is also loaded with b vitamins, high potassium, and omega 3, but only if the salmon you’re eating is genuine since many are farmed and tampered with.
Oysters have 58mg of magnesium in a 100g serving, and that’s about right given the type of food it is. Though if you pushed towards 200g you’d have over 100mg for that meal of Oysters.
It’s not the most common food like Lobster, but depending on where you are, it should be easy to buy this even from some supermarkets or the equivalent.
Herring/Kipper has 46mg of magnesium per 100g, making the magnesium content close to 100mg in a meal close to 200g or more.
It does have a unique taste and personally, I can’t stand it anymore so I don’t eat it (no amount of flavour can get rid of its taste).
But if you enjoy kipper on a carnivore diet, it’s one of the most balanced foods you can eat.
16. Sea Bass
Sea bass has 53mg of magnesium per 100g, making it over 100mg of magnesium in a 100g serving.
When cooking sea bass it can break up easily unlike other fish like Mackerel, so cooking it on low heat is necessary.
Also, the taste should satisfy just about everyone.
39mg of magnesium per 100g. With a serving size of around 200g or even 400g, you’re close to or well over the 100+ range for mg.
You can never go wrong with prawns since it’s also high in potassium and even have good amounts of calcium.
Tuna has around 42-44mg of magnesium per 100g, and a 200g serving of tuna (or 150) is about normal for this fish.
It’s usually canned.
So either way, you’re getting magnesium in the 80+mg range for such a simple and relatively small meal.
Roasted Turkey has 30mg of magnesium content per 100g. So a 300g or 400g serving of Turkey will give you loads of magnesium for a single meal.
If you pair this up with certain ingredients, seasonings, etc, you can boost these numbers a little more.
How to get enough magnesium on a carnivore diet:
- Consider magnesium citrate supplements (especially for Constipation).
- Magnesium glycinate supplements are also a good choice.
- Eat plenty of seafood, shellfish, and good serving sizes of meats like beef.
- Don’t rely on dairy, milk, cheese, or clams, as these are much lower in magnesium content.
- If you’re not strict, find ways to add seasonings or other “add-ons” to your meals.
- One example is Nutritional Yeast. This will add more magnesium and potassium.
In the end, the last choice is yours to make. I don’t agree with supplements and tend to go the natural route these days more so than in the past.
Supplements do work because when I needed them it basically saved my life. So you have to tailor these foods and ideas to your situation so you can create the ideal scenario for optimal magnesium intake.