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Learn how to get enough magnesium from a variety of plant-based foods, such as nuts, seeds, legumes, whole grains, greens, fruits and vegetables. Find out the benefits of magnesium for your health and the recommended daily intake.
- Franziska Spritzler
- Dark chocolate. Dark chocolate is very rich in magnesium, with 65 mg in a 1-ounce (oz), or 28 grams (g), serving, which is about 15% of the DV. It’s also in high in iron, copper, and manganese and contains prebiotic fiber that can help feed the beneficial bacteria in the gut.
- Avocados. The avocado is an incredibly nutritious fruit and a tasty source of magnesium. One medium avocado provides 58 mg of magnesium, which is 14% of the DV.
- Nuts. Nuts that are particularly high in magnesium include almonds, cashews, and Brazil nuts. For instance, a 1-oz. (28-g) serving of cashews contains 83 mg of magnesium, or 20% of the DV.
- Legumes. Legumes are a family of nutrient-dense plants that include lentils, beans, chickpeas, peas, and soybeans. They’re very rich in many different nutrients.
Learn about the benefits, sources, and risks of magnesium, a mineral that plays a big role in making your body work right. Find out which foods are high in magnesium, such as leafy greens, nuts, seeds, fish, and whole grains.
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Oct 23, 2023 · Magnesium is a mineral that supports many body functions, but most adults don't get enough of it. Learn about the top food sources of magnesium, how to improve absorption, and when to consider supplements.
- Cristina Mutchler
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- Pumpkin seeds. Out of all the magnesium-rich foods, pumpkin seeds contain some of the highest levels of magnesium, according to the NIH. Raw pumpkin seeds, or pepitas, boast a whopping 500 milligrams of magnesium per 100 grams.
- Chia seeds. A portion of chia seeds, which is 1 ounce, contains 95 milligrams of magnesium. These tiny seeds are also a notable source of fiber, calcium, phosphorus and potassium.
- Almonds. Almonds are another food that offers a notable amount of magnesium, according to Dr. Minich. Whole raw almonds contain 258 milligrams of magnesium per 100 grams.
- Spinach. Spinach offers approximately 93 milligrams of magnesium per 100 grams. Alongside magnesium, spinach is also rich in nutrients like Vitamin A, Vitamin K and folate, among others.
Selected food sources of magnesium are listed in Table 2. Tap, mineral, and bottled waters can also be sources of magnesium, but the amount of magnesium in water varies by source and brand (ranging from 1 mg/L to more than 120 mg/L) . Approximately 30% to 40% of the dietary magnesium consumed is typically absorbed by the body [2,9].
