Magnesium-rich foods: 20 foods with the most magnesium
Which foods contain the most magnesium?
Magnesium occurs naturally in plants rich in chlorophyll, in seeds, nuts and whole grains. Below are 20 foods with a high content, approximately per 100 grams. The figures vary between varieties and growing conditions, but the ranking holds.
| Food | Magnesium (mg/100 g) |
|---|---|
| Pumpkin seeds | 550 |
| Chia seeds | 335 |
| Almonds | 270 |
| Cashew nuts | 250 |
| Dark chocolate (70 %+) | 230 |
| Brazil nuts | 220 |
| Buckwheat | 230 |
| Oat bran | 235 |
| Sunflower seeds | 325 |
| Flaxseeds | 390 |
| Black beans (dried) | 170 |
| Chickpeas (dried) | 115 |
| Quinoa (dry) | 197 |
| Peanuts | 160 |
| Wholegrain oats | 140 |
| Spinach (cooked) | 85 |
| Swiss chard | 80 |
| Tofu | 60 |
| Banana | 27 |
| Avocado | 29 |
How much magnesium do you need per day?
European nutrition recommendations suggest around 280–350 mg per day for adults, somewhat more for men. A handful of pumpkin seeds, a bowl of porridge and a plate of legumes take you a good part of the way. If you want to work out your own level, see the guide on how much magnesium per day you need.
Simple ways to eat more magnesium
- Sprinkle pumpkin or sunflower seeds over porridge, salads and yoghurt.
- Swap white rice for quinoa or buckwheat a few times a week.
- Have a handful of almonds or a piece of dark chocolate as a snack.
- Add spinach or Swiss chard to omelettes and stews.
- Eat legumes – beans, lentils, chickpeas – several times a week.
Not getting enough through food? Magnesium citrate contributes to normal muscle function and to a reduction of tiredness and fatigue.
See current price »What makes magnesium disappear from food?
Refining cuts the content substantially. When whole grain becomes white flour, a large share of the magnesium goes with the husk. Cooking water that gets poured away also takes some with it. Steam your vegetables or use the cooking liquid in soups to keep more.
Is food enough, or do you need a supplement?
Most people who eat a varied diet with nuts, seeds, whole grains and greens reach their requirement. Some have an increased need or low intake – athletes, pregnant women, older adults and people with digestive conditions. If you recognise signs of a low intake, read about symptoms of magnesium deficiency. If you need to top up, compare options in our guide to the best magnesium.
A day with enough magnesium – an example
It is easier to grasp with a concrete day. Here is what a menu that reaches the recommendation can look like, without feeling extreme.
| Meal | Example | Approx. mg |
|---|---|---|
| Breakfast | Porridge with a handful of pumpkin seeds and a banana | 130 |
| Lunch | Salad with chickpeas, spinach and quinoa | 120 |
| Snack | A handful of almonds and a piece of dark chocolate | 90 |
| Dinner | Bean stew with whole grains and vegetables | 110 |
A day like that lands around 400–450 mg, which covers the requirement with room to spare. The point is that you do not need any exotic foods – seeds, nuts, legumes and whole grains go a long way.
Vegetarian and vegan diets – often rich in magnesium
Anyone who eats plenty of legumes, whole grains, nuts and seeds usually gets plenty of magnesium. A plant-based diet is therefore rarely a problem for this particular mineral. On the contrary, someone who eats a lot of processed food and few greens may run low, whether their diet includes meat or not. It is the whole picture that decides.
Phytic acid and absorption – should you worry?
Seeds, nuts and whole grains contain phytic acid, which can bind some minerals and reduce absorption. In practice this is rarely a problem, since the same foods contain so much magnesium to begin with. Soaking, blanching, fermenting and roasting lower the phytate content. Sourdough bread is a good example where fermentation improves absorption.
How to keep your intake up over time
- Always keep seeds and nuts at home – easy to sprinkle on most things.
- Make legumes a habit, not a one-off.
- Choose wholegrain versions of bread, pasta and rice.
- Give leafy greens a place on your plate every day.
With those habits in place, most people never need to think about magnesium at all. Only with a low intake, increased requirement or symptoms does a supplement become relevant.
Common mistakes that lower your magnesium intake
It is easy to eat a magnesium-poor diet without noticing. A few habits pull down your intake more than you might think:
- White over wholegrain: white bread, rice and pasta have lost a large share of their magnesium in refining.
- Few greens: a diet without leafy vegetables and legumes misses a main source.
- Lots of ready meals: processed products are often low in magnesium.
- Discarded cooking water: some magnesium dissolves into the water you pour away.
Changing a few of these habits is often enough to lift your intake substantially, without counting milligrams. If you are unsure whether you are getting enough, read about what magnesium is good for and why your levels matter.
Does drinking water contribute magnesium?
Yes, some. Hard water contains more magnesium and calcium than soft water, and in areas with hard tap water it can account for a noticeable share of your daily intake. The amount varies widely depending on where you live, though, so you cannot rely on water as a main source. See it as a small bonus on top of your food rather than something to count on.
Frequently asked questions
Which food has the most magnesium?
Pumpkin seeds top the list at around 550 mg per 100 grams. Other rich sources are chia seeds, flaxseeds, almonds and dark chocolate. Since you rarely eat 100 grams of seeds in one sitting, it is the combined amount of nuts, seeds, whole grains and greens across the day that determines how much magnesium you actually get.
Does fruit contain much magnesium?
Fruit contributes but is not among the richest sources. Banana and avocado rank highest at around 27–29 mg per 100 grams. Dried fruit such as figs and apricots is more concentrated. For larger amounts of magnesium, nuts, seeds, legumes and whole grains deliver considerably more per portion than fresh fruit.
Does cooking destroy the magnesium in food?
Some is lost during boiling because magnesium dissolves into the water. If you pour away the cooking water, part of the mineral goes with it. Steam your vegetables or use the liquid in soups and stews to keep more. Refining grains removes the most, so choose wholegrain over white products.
Can I get too much magnesium from food?
No, magnesium from ordinary food is safe. The kidneys dispose of any excess and food rarely provides excessive levels. The upper limit of 250 mg per day applies to magnesium from supplements, not from foods. High doses via capsules can loosen the stomach, but magnesium in the diet does not.