Foods High in Magnesium
Daily value: 420 mg/day
Magnesium supports over 300 enzymatic reactions in the body — from muscle contraction to nerve signaling and sleep. Most adults need 310–420 mg/day, yet studies suggest up to 50% of Americans fall short. This widespread insufficiency is partly due to soil depletion reducing magnesium in crops, and partly due to processed food diets that strip this mineral away. Symptoms of low magnesium are often subtle — fatigue, muscle twitches, poor sleep — and easily dismissed. The good news: strategic food choices can cover your daily needs without supplements, and whole-food magnesium absorbs better than most supplement forms.
Top 108 Foods High in Magnesium
Hemp Seeds
3 tbsp (30g)
210 mg of magnesium per serving
Pumpkin Seeds
¼ cup (30g)
178 mg of magnesium per serving
Amaranth
1 cup cooked (246g)
160 mg of magnesium per serving
Spinach
1 cup cooked (180g)
157 mg of magnesium per serving
Swiss Chard
1 cup cooked (175g)
151 mg of magnesium per serving
Teff
1 cup cooked (252g)
126 mg of magnesium per serving
Black Beans
1 cup cooked (172g)
120 mg of magnesium per serving
Quinoa
1 cup cooked (185g)
118 mg of magnesium per serving
Sunflower Seeds
¼ cup (35g)
114 mg of magnesium per serving
White Beans
1 cup cooked (179g)
113 mg of magnesium per serving
Edamame
1 cup shelled (155g)
99 mg of magnesium per serving
Almonds
¼ cup (35g)
95 mg of magnesium per serving
Chia Seeds
2 tbsp (28g)
94 mg of magnesium per serving
Brown Rice
1 cup cooked (195g)
86 mg of magnesium per serving
Buckwheat
1 cup cooked (168g)
86 mg of magnesium per serving
Cashews
¼ cup (28g)
82 mg of magnesium per serving
Mackerel
3 oz (85g)
82 mg of magnesium per serving
Chickpeas
1 cup cooked (164g)
79 mg of magnesium per serving
Kidney Beans
1 cup cooked (177g)
80 mg of magnesium per serving
Millet
1 cup cooked (174g)
77 mg of magnesium per serving
Lentils
1 cup cooked (198g)
71 mg of magnesium per serving
Lima Beans
1 cup cooked (170g)
73 mg of magnesium per serving
Split Peas
1 cup cooked (196g)
71 mg of magnesium per serving
Tofu (firm)
½ cup (126g)
73 mg of magnesium per serving
Tempeh
3 oz (85g)
69 mg of magnesium per serving
Dark Chocolate (85%)
1 oz (28g)
64 mg of magnesium per serving
Green Peas
1 cup cooked (160g)
62 mg of magnesium per serving
Brazil Nuts
3 nuts (15g)
56 mg of magnesium per serving
Canned Pumpkin
1 cup (245g)
56 mg of magnesium per serving
Ground Flaxseed
2 tbsp (14g)
55 mg of magnesium per serving
Oats
½ cup dry (40g)
55 mg of magnesium per serving
Peanut Butter
2 tbsp (32g)
54 mg of magnesium per serving
Artichoke
1 medium cooked (120g)
50 mg of magnesium per serving
Oysters
6 medium (84g)
49 mg of magnesium per serving
Cod
4 oz (113g)
47 mg of magnesium per serving
Potato
1 medium (173g)
48 mg of magnesium per serving
Walnuts
¼ cup (30g)
47 mg of magnesium per serving
Canned Tuna
1 can drained (142g)
44 mg of magnesium per serving
Collard Greens
1 cup cooked (190g)
40 mg of magnesium per serving
Sweet Corn
1 cup kernels (154g)
40 mg of magnesium per serving
Wild Salmon
4 oz fillet (113g)
42 mg of magnesium per serving
Shrimp
4 oz (113g)
44 mg of magnesium per serving
Sweet Potato
1 medium (150g)
41 mg of magnesium per serving
Beets
1 cup cooked (170g)
39 mg of magnesium per serving
Chicken Breast
4 oz (113g)
38 mg of magnesium per serving
Guava
1 cup (165g)
36 mg of magnesium per serving
Pistachios
¼ cup (31g)
38 mg of magnesium per serving
Sardines
1 can (92g)
36 mg of magnesium per serving
Banana
1 medium (118g)
32 mg of magnesium per serving
Barley
1 cup cooked (157g)
35 mg of magnesium per serving
Broccoli
1 cup cooked (156g)
33 mg of magnesium per serving
Dried Figs
¼ cup (50g)
34 mg of magnesium per serving
Herring
3 oz (85g)
35 mg of magnesium per serving
Pecans
1 oz (28g)
34 mg of magnesium per serving
Pork Tenderloin
4 oz (113g)
33 mg of magnesium per serving
Turkey Breast
4 oz (113g)
34 mg of magnesium per serving
Turnip Greens
1 cup cooked (144g)
32 mg of magnesium per serving
Anchovies
1 can (45g)
31 mg of magnesium per serving
Brussels Sprouts
1 cup cooked (156g)
31 mg of magnesium per serving
Crab
3 oz (85g)
31 mg of magnesium per serving
Kefir
1 cup (243g)
29 mg of magnesium per serving
Mussels
3 oz cooked (85g)
31 mg of magnesium per serving
Nutritional Yeast
2 tbsp (16g)
29 mg of magnesium per serving
Papaya
1 cup cubed (145g)
30 mg of magnesium per serving
Tahini (Sesame Paste)
2 tbsp (30g)
29 mg of magnesium per serving
Asparagus
1 cup cooked (180g)
25 mg of magnesium per serving
Beef (lean)
4 oz (113g)
24 mg of magnesium per serving
Bison (Ground)
4 oz (113g)
25 mg of magnesium per serving
Medjool Dates
2 dates (48g)
26 mg of magnesium per serving
Kiwi
2 medium (150g)
26 mg of magnesium per serving
Lamb
4 oz (113g)
27 mg of magnesium per serving
Milk (whole)
1 cup (244ml)
24 mg of magnesium per serving
Sugar Snap Peas
1 cup (98g)
24 mg of magnesium per serving
Rainbow Trout
3 oz fillet (85g)
26 mg of magnesium per serving
Avocado
½ medium (68g)
20 mg of magnesium per serving
Cabbage
1 cup cooked (150g)
23 mg of magnesium per serving
Cantaloupe
1 cup cubed (160g)
19 mg of magnesium per serving
Cottage Cheese
1 cup (226g)
20 mg of magnesium per serving
Kale
1 cup chopped (67g)
22 mg of magnesium per serving
Kimchi
1 cup (150g)
21 mg of magnesium per serving
Pineapple
1 cup chunks (165g)
20 mg of magnesium per serving
Pomegranate
1 cup arils (174g)
21 mg of magnesium per serving
Ricotta
½ cup (124g)
19 mg of magnesium per serving
Seitan
3 oz (85g)
21 mg of magnesium per serving
Strawberries
1 cup (152g)
20 mg of magnesium per serving
Tomatoes
1 cup chopped (180g)
20 mg of magnesium per serving
Zucchini
1 cup sliced (113g)
21 mg of magnesium per serving
Carrots
1 cup chopped (128g)
15 mg of magnesium per serving
Clams
3 oz cooked (85g)
15 mg of magnesium per serving
Coconut (Dried/Shredded)
¼ cup (20g)
18 mg of magnesium per serving
Beef Liver
3 oz (85g)
18 mg of magnesium per serving
Mango
1 cup sliced (165g)
17 mg of magnesium per serving
Prunes (Dried Plums)
¼ cup (44g)
18 mg of magnesium per serving
Sauerkraut
1 cup (142g)
18 mg of magnesium per serving
Watermelon
1 cup diced (152g)
15 mg of magnesium per serving
Red Bell Pepper
1 medium (119g)
14 mg of magnesium per serving
Cauliflower
1 cup cooked (124g)
11 mg of magnesium per serving
Cheddar Cheese
1.5 oz (42g)
11 mg of magnesium per serving
Dried Apricots
¼ cup (33g)
11 mg of magnesium per serving
Orange
1 medium (131g)
14 mg of magnesium per serving
Parmesan Cheese
1 oz (28g)
12 mg of magnesium per serving
Spirulina
1 tbsp (7g)
14 mg of magnesium per serving
Watercress
2 cups raw (68g)
14 mg of magnesium per serving
Bone Broth (Beef)
1 cup (240ml)
7 mg of magnesium per serving
Blueberries
1 cup (148g)
8.9 mg of magnesium per serving
Eggs
2 large eggs (100g)
10 mg of magnesium per serving
Mozzarella
1.5 oz (42g)
8.4 mg of magnesium per serving
Mushrooms (UV-exposed)
1 cup sliced (70g)
6.3 mg of magnesium per serving
Budget Rankings: Magnesium
Foods ranked by cost per % Daily Value — cheapest sources first.
Black Beans
29% DV · $1.5/week
White Beans
27% DV · $1.5/week
Pumpkin Seeds
42% DV · $2.5/week
Swiss Chard
36% DV · $2.5/week
Sunflower Seeds
27% DV · $2/week
Brown Rice
20% DV · $1.5/week
Chickpeas
19% DV · $1.5/week
Hemp Seeds
50% DV · $4/week
Spinach
37% DV · $3/week
Lentils
17% DV · $1.5/week
Black Beans provides 29% DV for $1.5/week (~$6/month) — plus all its other nutrients.
Goals That Need Magnesium
Magnesium Synergies
Compare Top Magnesium Sources
Why Magnesium Matters
💪 Muscle Function
Magnesium enables muscles to relax after contracting, reducing cramps and supporting athletic recovery.
😴 Sleep Quality
This mineral activates GABA receptors in the brain, calming the nervous system and helping you fall asleep faster.
❤️ Heart Health
Adequate magnesium intake is associated with lower blood pressure and reduced risk of cardiovascular events.
Source: Nutrients, 2018
⚡ How to Maximize Magnesium Absorption
- •Avoid taking magnesium with high-dose calcium supplements — they compete for the same absorption pathways. Space them 2+ hours apart.
- •Magnesium from food absorbs better than oxide supplements. Citrate and glycinate forms are better-absorbed supplement alternatives if needed.
- •Vitamin D may improve magnesium absorption and vice versa — these two nutrients work synergistically.
- •Excessive alcohol, caffeine, and processed foods increase magnesium excretion through urine.
- •Cooking methods matter: steaming preserves more magnesium than boiling, which leaches minerals into water.
⚠️ Magnesium Deficiency: Signs & Risk Factors
Who's at Risk?
Older adults (absorption decreases with age), people with type 2 diabetes or GI disorders (Crohn's, celiac), heavy alcohol consumers, and athletes who sweat heavily are at elevated risk of deficiency.
Symptoms to Watch For
Early signs include loss of appetite, nausea, fatigue, and weakness. As deficiency worsens, muscle cramps, numbness, tingling, abnormal heart rhythms, and mood disturbances become common. Severe deficiency can cause hypocalcemia and hypokalemia.
Testing & Diagnosis
Serum magnesium tests are standard but only measure 1% of body stores. A more accurate assessment uses RBC (red blood cell) magnesium, which reflects intracellular levels. Levels below 1.8 mg/dL indicate deficiency.
🚫 Common Magnesium Myths — Debunked
Myth: Bananas are a great source of magnesium.
Reality: Bananas contain only 32 mg per fruit (8% DV). Pumpkin seeds, spinach, and dark chocolate are far superior sources — delivering 3–5× more magnesium per serving.
Myth: If you eat well, you can't be magnesium deficient.
Reality: Even healthy eaters can fall short. Modern farming practices have depleted soil magnesium, reducing content in crops by up to 25% since the 1950s. Stress, alcohol, and certain medications also increase requirements.
Myth: Magnesium supplements are just as good as food sources.
Reality: Magnesium oxide — the most common supplement form — has only 4% bioavailability. Food-form magnesium absorbs at 30–40%. If supplementing, choose citrate or glycinate forms.
📅 Sample Daily Menu to Hit Your Magnesium Target
Total: This menu provides approximately 100%+ of your daily magnesium needs from whole foods.
Magnesium Power Bowl
This bowl delivers 350 mg+ of magnesium (83% of your daily value) in one sitting.
Ingredients
- 🥬 1 cup cooked spinach — 157 mg magnesium (37% DV)
- 🎃 ¼ cup pumpkin seeds — 156 mg magnesium (37% DV)
- 🌾 1 cup cooked quinoa — 118 mg magnesium (28% DV)
- 🥑 ½ avocado — 20 mg magnesium (5% DV)
- 🍫 Optional: 1 square dark chocolate — bonus magnesium
Preparation
- Cook quinoa according to package directions; set aside.
- Sauté spinach with garlic until wilted, or thaw frozen spinach.
- Layer quinoa as base, top with spinach and sliced avocado.
- Finish with pumpkin seeds, a drizzle of olive oil, lemon juice, salt and pepper.
Pro tip: Pairing magnesium-rich foods with vitamin B6 (found in chickpeas or salmon) may enhance cellular uptake.
Why Food Beats Magnesium Supplements
- ✓Better bioavailability — Food-form nutrients often absorb more efficiently than isolated supplement forms.
- ✓Nutrient synergy — Whole foods deliver co-factors, fiber, and phytonutrients that enhance magnesium absorption and utilization.
- ✓No overdose risk — Your body regulates absorption from food naturally. Supplement megadoses can cause side effects.
- ✓Lower cost — Whole foods typically cost less per unit of nutrition than pharmaceutical-grade supplements.
Common Questions About Magnesium
How much magnesium do I need per day?
Adults need 310–420 mg/day. Women need 310–320 mg; men need 400–420 mg. Pregnant women need slightly more (350–360 mg). The foods listed above can help you reach this goal through diet alone.
What are signs of magnesium deficiency?
Common signs include muscle cramps, fatigue, difficulty sleeping, anxiety, constipation, and irregular heartbeat. Chronic deficiency is linked to higher risk of type 2 diabetes and osteoporosis.
Can I get too much magnesium from food?
It's very difficult to overdo magnesium from whole foods. Your kidneys excrete excess efficiently. High-dose supplements, however, can cause diarrhea and nausea.
Does cooking affect magnesium content?
Boiling vegetables can leach some magnesium into the water. Steaming, roasting, or using cooking liquid (e.g., in soups) preserves more of the mineral.
Scientific References
Explore More Nutrient Guides
Medical Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before making dietary changes or if you have specific health concerns.