Magnesium plays a crucial role in over 300 enzyme reactions in the body, supporting everything from muscle function and nerve health to better sleep and steady energy levels. Without enough of it, you might experience fatigue, muscle cramps, or difficulty managing stress.
This list covers 80 options spanning leafy greens, nuts, seeds, whole grains, legumes, fish, and more. All values are approximate. Unless stated otherwise, nutritional values are based on a cooked 1-cup (240ml) serving.
Nuts & Seeds
Nuts and seeds pack serious magnesium into small packages, making them one of the most concentrated sources around. They’re shelf-stable, portable, and easy to toss into just about anything you’re already eating.
Pumpkin Seeds
~156 mg magnesium (approx. 37% DV per ounce)
Roast them with olive oil and salt for snacking, or sprinkle raw ones over oatmeal and salads for extra crunch.
Brazil Nuts
~107 mg magnesium (approx. 25% DV per ounce)
Chop them into granola or eat a few straight from the jar as a quick snack between meals.
Cashews
~83 mg magnesium (approx. 20% DV per ounce)
Blend them into creamy sauces for pasta, or keep a container at your desk for afternoon snacking.
Almonds
~80 mg magnesium (approx. 19% DV per ounce)
Slice them over yogurt, stir into rice dishes, or grab a handful when you need something crunchy.
Pine Nuts
~71 mg magnesium (approx. 17% DV per ounce)
Toast them lightly and toss into pesto, grain bowls, or sautéed greens for a buttery flavor boost.
Chia Seeds
~95 mg magnesium (approx. 23% DV per ounce)
Stir them into overnight oats or smoothies where they’ll thicken up and practically disappear.
Flaxseeds
~110 mg magnesium (approx. 26% DV per ounce)
Grind them fresh and add to baked goods, smoothies, or sprinkle over cereal for better nutrient absorption.
Sunflower Seeds
~37 mg magnesium (approx. 9% DV per ounce)
Toss them into trail mix, stir-fries, or on top of avocado toast for a nutty crunch.
Sesame Seeds
~101 mg magnesium (approx. 24% DV per ounce)
Sprinkle them over stir-fries and noodle dishes, or use tahini as a spread or salad dressing base.
Hazelnuts
~46 mg magnesium (approx. 11% DV per ounce)
Chop them into baked goods or breakfast bowls, or pair with dark chocolate for an easy treat.
Pecans
~34 mg magnesium (approx. 8% DV per ounce)
Toast them for salads and roasted vegetable dishes, or fold into muffins and quick breads.
Walnuts
~45 mg magnesium (approx. 11% DV per ounce)
Crush them over pasta, mix into banana bread batter, or eat them plain with fresh fruit.
Hemp Seeds
~195 mg magnesium (approx. 46% DV per ounce)
Blend them into smoothies, sprinkle over grain bowls, or stir into hummus for a nutrition upgrade.
Leafy Green Vegetables
Leafy greens pack impressive amounts of magnesium into every bite, making them one of the most efficient ways to boost intake. They’re versatile enough to eat raw, sautéed, or blended into just about anything.
Spinach
~157 mg magnesium per cooked cup (approx. 37% DV)
Toss raw spinach into salads, blend it into smoothies, or wilt it into pasta dishes and omelets for a quick nutrient boost.
Swiss Chard
~150 mg magnesium per cooked cup (approx. 36% DV)
Sauté chard with garlic and olive oil as a side dish, or chop the stems and leaves into soups and grain bowls.
Kale
~23 mg magnesium per raw cup (approx. 6% DV)
Massage raw kale with a bit of oil and lemon for salads, bake it into crispy chips, or add it to smoothies and stir-fries.
Collard Greens
~38 mg magnesium per cooked cup (approx. 9% DV)
Braise collard greens with onions and broth, use the large leaves as wraps, or chop them into hearty bean stews.
Beet Greens
~98 mg magnesium per cooked cup (approx. 23% DV)
Sauté beet greens just like spinach, add them to frittatas, or toss them into grain salads while still warm.
Turnip Greens
~32 mg magnesium per cooked cup (approx. 8% DV)
Cook turnip greens Southern-style with a bit of vinegar, or add them to vegetable soups and stir-fries in the last few minutes of cooking.
Arugula
~9 mg magnesium per raw cup (approx. 2% DV)
Layer peppery arugula on sandwiches and pizzas, toss it with shaved parmesan for a simple salad, or blend it into pesto.
Romaine Lettuce
~14 mg magnesium per raw chopped cup (approx. 3% DV)
Use romaine as the base for Caesar salads, chop it into tacos and wraps, or grill halved heads for a smoky side dish.
Mustard Greens
~21 mg magnesium per cooked cup (approx. 5% DV)
Braise mustard greens to mellow their spicy bite, add them to Asian-style noodle dishes, or mix them with milder greens in sautés.
Bok Choy
~18 mg magnesium per cooked cup (approx. 4% DV)
Stir-fry bok choy with ginger and soy sauce, add it to ramen and miso soup, or grill it for a lightly charred side.
Legumes & Beans
Legumes pack impressive magnesium levels along with protein and fiber, making them nutritional powerhouses. They’re budget-friendly staples that work in everything from soups to salads.
Black Beans
~120 mg magnesium (approx. 29% DV)
Toss them into tacos, blend into black bean soup, or mix with rice for a classic combination.
Edamame
~99 mg magnesium (approx. 24% DV)
Steam them in the pods for a snack, or shell and add to stir-fries and grain bowls.
Lima Beans
~81 mg magnesium (approx. 19% DV)
Mix into succotash, simmer in vegetable stews, or mash with butter and herbs as a side dish.
Chickpeas
~79 mg magnesium (approx. 19% DV)
Roast them for crunchy snacks, blend into hummus, or add to curries and Mediterranean salads.
Navy Beans
~96 mg magnesium (approx. 23% DV)
Simmer them into classic baked beans, add to minestrone, or mash for creamy bean dips.
Kidney Beans
~74 mg magnesium (approx. 18% DV)
Stir into chili, add to three-bean salads, or use in red beans and rice.
Pinto Beans
~86 mg magnesium (approx. 20% DV)
Mash them for refried beans, add to burritos, or simmer with spices for a simple side.
White Beans
~113 mg magnesium (approx. 27% DV)
Toss into pasta e fagioli, puree for white bean dip, or add to kale and sausage soups.
Lentils
~71 mg magnesium (approx. 17% DV)
Cook into dal, add to vegetable soups, or mix with roasted vegetables for hearty salads.
Split Peas
~71 mg magnesium (approx. 17% DV)
Simmer into thick split pea soup, cook with ham hocks, or blend into savory spreads.
Black-Eyed Peas
~91 mg magnesium (approx. 22% DV)
Prepare them for Hoppin’ John, toss into Southern-style salads, or simmer with greens and cornbread.
Mung Beans
~97 mg magnesium (approx. 23% DV)
Sprout them for salads and sandwiches, cook into Indian dal, or add to stir-fries.
Fava Beans
~91 mg magnesium (approx. 22% DV)
Puree into Middle Eastern dips, toss with pasta and pecorino, or braise with garlic and olive oil.
Whole Grains
Whole grains pack more magnesium than their refined counterparts because the mineral lives in the outer bran and germ layers that get stripped away during processing. Choosing brown, wild, or ancient grain varieties over white versions makes a significant difference in magnesium intake.
Brown Rice
~86 mg magnesium (approx. 20% DV)
Swap white rice for brown in any dish, from stir-fries to burrito bowls, for a nuttier flavor and magnesium boost.
Quinoa
~118 mg magnesium (approx. 28% DV)
Use this protein-packed grain as a breakfast porridge, salad base, or side dish that cooks in just 15 minutes.
Wild Rice
~52 mg magnesium (approx. 12% DV)
Mix with brown or white rice for added texture and earthiness in pilafs, stuffings, or grain bowls.
Bulgur
~58 mg magnesium (approx. 14% DV)
Soak this quick-cooking wheat grain in hot water for tabbouleh or add to soups for hearty texture.
Amaranth
~160 mg magnesium (approx. 38% DV)
Cook this tiny ancient grain into a creamy porridge or pop it like popcorn for a crunchy salad topping.
Buckwheat
~86 mg magnesium (approx. 20% DV)
Toast the groats for a deeper flavor before cooking into porridge, or use buckwheat flour for pancakes and noodles.
Millet
~114 mg magnesium (approx. 27% DV)
Toast this mild grain before cooking to bring out its sweet, corn-like flavor in pilafs or as a couscous alternative.
Oats
~69 mg magnesium (approx. 16% DV)
Beyond breakfast bowls, add oats to smoothies, meatloaf, or homemade granola bars for extra staying power.
Barley
~79 mg magnesium (approx. 19% DV)
Stir pearl or hulled barley into soups and stews where it absorbs flavors and adds satisfying chewiness.
Whole Wheat Pasta
~42 mg magnesium (approx. 10% DV)
Switch to whole wheat versions for familiar pasta dishes with triple the magnesium of regular white pasta.
Spelt
~95 mg magnesium (approx. 23% DV)
This nutty ancient wheat works in any recipe calling for wheat berries, from salads to risotto-style dishes.
Teff
~184 mg magnesium (approx. 44% DV)
Cook these tiny Ethiopian grains into porridge or use teff flour for naturally gluten-free baking and flatbreads.
Wheat Berries
~82 mg magnesium (approx. 20% DV)
Simmer these chewy whole kernels for grain salads or add to bread dough for extra texture and nutrition.
Fish & Seafood
Fish and seafood offer magnesium alongside high-quality protein and omega-3 fatty acids, making them nutritional powerhouses. Many varieties pack a surprising amount of this essential mineral while delivering heart-healthy benefits.
Halibut
~91 mg magnesium (approx. 22% DV per fillet)
Grill or bake this mild white fish with lemon and herbs, or cube it for fish tacos and grain bowls.
Mackerel
~82 mg magnesium (approx. 20% DV per fillet)
Pan-sear skin-side down until crispy, or flake canned mackerel into salads and pasta dishes for a budget-friendly option.
Pollock
~73 mg magnesium (approx. 17% DV per fillet)
Use this mild, flaky fish for fish and chips, bake it with breadcrumbs, or add it to seafood chowders.
Salmon
~53 mg magnesium (approx. 13% DV per fillet)
Roast with maple glaze, grill on cedar planks, or toss canned salmon with mayo and fresh dill for quick salmon cakes.
Tuna
~44 mg magnesium (approx. 11% DV per can or steak)
Sear fresh tuna steaks rare for poke bowls, or mix canned tuna with avocado and celery for sandwiches.
Cod
~43 mg magnesium (approx. 10% DV per fillet)
Bake with tomatoes and olives, bread and fry for classic fish sandwiches, or poach gently in white wine.
Oysters
~37 mg magnesium (approx. 9% DV per serving)
Slurp them raw with mignonette sauce, roast with garlic butter, or add to seafood stews for briny depth.
Snapper
~37 mg magnesium (approx. 9% DV per fillet)
Bake whole with citrus and herbs, or pan-fry fillets and serve over rice with tropical salsas.
Shrimp
~34 mg magnesium (approx. 8% DV per serving)
Sauté with garlic for quick pasta additions, grill on skewers, or toss into stir-fries during the last few minutes of cooking.
Mussels
~31 mg magnesium (approx. 7% DV per serving)
Steam in white wine with garlic and herbs, add to paella, or toss with linguine and marinara sauce.
Crab
~27 mg magnesium (approx. 6% DV per serving)
Pick fresh crabmeat for crab cakes, fold into creamy dips, or pile onto toasted rolls with minimal seasoning to let the sweet flavor shine.
Dark Chocolate & Cocoa
Chocolate lovers have a delicious reason to celebrate: dark chocolate and cocoa products rank among the most magnesium-rich foods available. The higher the cocoa percentage, the more magnesium each bite delivers.
Dark Chocolate (70-85% Cacao)
~228 mg magnesium per 100g (approx. 54% DV)
Break off a few squares as an afternoon snack, or chop into chunks for homemade trail mix.
Unsweetened Cocoa Powder
~499 mg magnesium per 100g (approx. 119% DV)
Stir into morning coffee, blend into smoothies, or dust over yogurt and fruit bowls.
Cacao Nibs
~272 mg magnesium per 100g (approx. 65% DV)
Sprinkle over oatmeal or acai bowls for a crunchy, slightly bitter contrast to sweet ingredients.
Dark Chocolate (60-69% Cacao)
~176 mg magnesium per 100g (approx. 42% DV)
Melt into warm milk for hot chocolate, or use as a dip for fresh strawberries.
Raw Cacao Powder
~520 mg magnesium per 100g (approx. 124% DV)
Mix into energy balls with dates and nut butter, or add to pancake batter for chocolate-flavored breakfast.
Dark Chocolate Chips
~176 mg magnesium per 100g (approx. 42% DV)
Fold into banana bread or muffin batter, or melt and drizzle over popcorn for a sweet-salty treat.
Baking Chocolate (Unsweetened)
~327 mg magnesium per 100g (approx. 78% DV)
Use in brownies, chocolate cakes, or homemade fudge recipes that call for unsweetened chocolate.
Dutch-Processed Cocoa Powder
~425 mg magnesium per 100g (approx. 101% DV)
Whisk into homemade chocolate pudding or use in baking recipes where a smoother cocoa flavor works best.
Dark Chocolate Bars (85-90% Cacao)
~237 mg magnesium per 100g (approx. 56% DV)
Keep in the pantry for a quick magnesium boost when chocolate cravings hit.
Cocoa Powder Mix (Natural)
~320 mg magnesium per 100g (approx. 76% DV)
Add to protein shakes, blend into nut butter for chocolate spread, or dust over fresh berries.
Avocados & Fruits
Fruits aren’t typically magnesium powerhouses, but a few stand out as solid contributors to daily intake. Avocados lead the pack, with several tropical and common fruits offering decent amounts alongside their other nutritional benefits.
Avocado
~58 mg magnesium (approx. 14% DV)
Slice onto toast, blend into smoothies, or mash with lime and salt for a quick guacamole that boosts magnesium intake.
Dried Figs
~68 mg magnesium (approx. 16% DV)
Chop into oatmeal, blend into energy balls with nuts, or eat straight from the package as a naturally sweet snack.
Banana
~32 mg magnesium (approx. 8% DV)
Toss into morning cereal, freeze and blend for nice cream, or spread with almond butter for a pre-workout snack.
Dried Apricots
~32 mg magnesium (approx. 8% DV)
Add to trail mix, simmer into tagines and stews, or chop into grain salads for a sweet-tart contrast.
Guava
~22 mg magnesium (approx. 5% DV)
Eat fresh with a sprinkle of chili powder and lime, blend into tropical smoothies, or dice into fruit salsa for fish tacos.
Blackberries
~29 mg magnesium (approx. 7% DV)
Fold into yogurt parfaits, simmer into a quick compote for pancakes, or freeze for smoothies that need extra thickness.
Papaya
~33 mg magnesium (approx. 8% DV)
Cube for breakfast bowls, blend with lime for a tropical smoothie, or toss into salads with a citrus vinaigrette.
Kiwi
~17 mg magnesium (approx. 4% DV)
Slice into half and scoop with a spoon, dice into fruit salads, or blend skin-on into green smoothies for extra fiber.
Cantaloupe
~19 mg magnesium (approx. 5% DV)
Cube for fruit platters, wrap with prosciutto for an appetizer, or blend into agua fresca with a hint of mint.
Raspberries
~27 mg magnesium (approx. 6% DV)
Sprinkle over morning cereal, muddle into sparkling water, or layer into overnight oats with a drizzle of honey.
FAQs
Pumpkin seeds top the list, delivering about 150mg of magnesium per ounce (around 37% of daily needs). Other magnesium powerhouses include chia seeds, almonds, spinach, and cashews, all providing over 75mg per standard serving.
Combine multiple magnesium-rich foods throughout the day, such as a handful of almonds (80mg), a cup of cooked spinach (157mg), half a cup of black beans (60mg), and an ounce of dark chocolate (64mg). This combination easily meets or exceeds the 400mg target for most adults.
Common signs include muscle cramps or twitches, fatigue, weakness, and irregular heartbeat. More severe deficiency can cause numbness, tingling, mood changes, and in extreme cases, seizures—though this is rare with a varied diet.
Bananas contain a moderate amount of magnesium (about 32mg per medium banana), not exceptionally high compared to seeds, nuts, or leafy greens. They're still a healthy choice but shouldn't be relied upon as a primary magnesium source.
Green leafy vegetables and whole grains provide magnesium that's generally well-absorbed by the body. Foods high in phytic acid (like some grains and legumes) can slightly reduce absorption, but soaking, sprouting, or cooking these foods helps minimize this effect.
Yes, it's best to include magnesium-rich foods daily since the body doesn't store large amounts of magnesium. Spreading intake throughout the day across multiple meals helps maintain steady levels and supports the body's many magnesium-dependent functions.
Magnesium is fairly stable during cooking, though some can leach into cooking water with boiling. Steaming or sautéing vegetables preserves more magnesium than boiling, or simply use the cooking water in soups and sauces to retain any lost minerals.
Food sources are generally better because they provide magnesium alongside other beneficial nutrients and fiber, with less risk of excessive intake. Supplements can be useful for diagnosed deficiencies or specific medical conditions, but whole foods should be the first choice for meeting daily magnesium needs.