30 Foods High In Magnesium

Magnesium is an essential mineral that must be sourced from our diet.

It is vital for many functions, encompassing energy production, DNA and RNA synthesis, regulating blood pressure and blood sugar levels, and numerous other processes (1, 2).

Notably, the National Institutes of Health indicate that up to 48% of Americans exhibit inadequate magnesium intake (2).

Based on a 2000-calorie diet, the recommended daily value for magnesium stands at 420 mg (3).

This article will present a list of foods high in magnesium, complete with their mineral content per serving and per 100 grams.

All nutritional data in this article is sourced from the USDA’s FoodData Central database.

Daily values (% DV) have been calculated using this USDA data alongside the FDA’s published daily values.

Various foods high in magnesium on wooden spoons - oats, cocoa, almonds, etc.

1) Conch (sea snail), cooked

Conch is a marine gastropod (a type of sea snail) and it is extremely nutritious. It offers large amounts of most vitamins and minerals, and provides a noteworthy dose of magnesium.

A one-cup serving of cooked conch provides 72% of the daily value for this essential mineral (4).

Magnesium per 100 gramsMagnesium per 127g cup serving
238 mg (57% DV)302 mg (72% DV)

2) Hemp seeds, hulled

Numerous seed varieties offer a rich source of magnesium, but hemp seeds stand out for offering more than others.

A three-tablespoon (30-gram) serving of hulled hemp seeds contains 50% of the daily value for magnesium (5).

Magnesium per 100 gramsMagnesium per 3-tbsp (30g) serving
700 mg (167% DV)210 mg (50% DV)

3) Amaranth, cooked

Amaranth, a gluten-free grain, provides a wide range of nutrients.

It has a good magnesium content too, as a 246-gram cup serving offers 38% of the daily value (6).

Magnesium per 100 gramsMagnesium per 246g cup serving
65 mg (15% DV)160 mg (38% DV)

4) Spinach, cooked

Many leafy greens house substantial magnesium content, but spinach is one of the best sources.

A cup serving (180 grams) of spinach provides a notable 37% of the daily value (7).

Magnesium per 100 gramsMagnesium per 180g cup serving
87 mg (21% DV)157 mg (37% DV)

5) Pumpkin seeds, roasted

A Pile of Pumpkin Seeds.

Pumpkin seeds have an enjoyable nutty taste and stand as a rich source of fiber, vitamins, and minerals.

In terms of their mineral content, they are one of the best dietary sources of magnesium. Just an ounce (28 grams) supplies 37% of the daily value for the mineral (8).

To put this into perspective, an ounce serving is roughly equal to a small handful.

Magnesium per 100 gramsMagnesium per ounce (28.35g) serving
550 mg (131% DV)156 mg (37% DV)

6) Swiss chard, cooked

Swiss chard is a nutrient-rich leafy green that presents good fiber content and an array of vitamins and minerals.

A cup serving (175 grams) of cooked Swiss chard provides 36% of the daily value for magnesium (9).

Magnesium per 100 gramsMagnesium per 175g cup serving
86 mg (20% DV)150 mg (36% DV)

7) Canned oysters

Shellfish, including oysters, are notable for their impressive nutrient density.

Canned oysters are an excellent source of magnesium, with a 272-gram supplying 147 mg of the mineral (10).

Magnesium per 100 gramsMagnesium per 272g can
54 mg (13% DV)147 mg (35% DV)

8) Black beans, cooked

Black beans are one of several legumes with high magnesium content.

A cup serving of cooked black beans (172 grams) contributes a substantial 29% of the mineral’s daily value (11).

Magnesium per 100 gramsMagnesium per 172g cup
70 mg (17% DV)120 mg (29% DV)

9) Oats, raw

A pile of rolled oats on a white background.

Oats, a widely used grain, are perhaps most often used for making porridge, a traditional breakfast dish.

This grain is relatively high in magnesium, with an 80-gram cup of oats accounting for 29% of the mineral’s daily value (12).

Magnesium per 100 gramsMagnesium per 80g cup
138 mg (33% DV)110 mg (26% DV)

10) Brazil nuts

While known for being the best dietary source of selenium, Brazil nuts also yield a significant quantity of magnesium.

In an ounce (28.35g) serving, Brazil nuts deliver 25% of the daily value for the mineral (13).

Magnesium per 100 gramsMagnesium per ounce (28.35g)
376 mg (90% DV)107 mg (25% DV)

11) Sesame seeds

Sesame seeds are another magnesium-rich seed option. A typical ounce (28.35g) serving contributes 24% of the daily value for the mineral (14).

Magnesium per 100 gramsMagnesium per 28.35g
356 mg (85% DV)101 mg (24% DV)

12) Natto

Japanese Traditional Fermented Natto On a White Background.

Natto, a traditional fermented soybean dish from Japan, offers a good source of magnesium. A half-cup (87.5g) serving provides 24% of the daily value for the mineral (15).

Magnesium per 100 gramsMagnesium per 1/2 cup (87.5g)
115 mg (27% DV)101 mg (24% DV)

13) Beet greens, cooked

Beet greens stand out as another magnesium-rich vegetable. When cooked, a 144g cup serving of beet greens provides 23% of the daily value for the mineral (16).

Magnesium per 100 gramsMagnesium per 144g cup
68 mg (16% DV)97.9 mg (23% DV)

14) Chia seeds

A Large Pile of Chia Seeds On a White Background.

Chia seeds, despite their small size, deliver a significant nutritional impact. They are an excellent source of fiber, healthy fats, vitamins, and minerals.

Consuming just an ounce serving of chia seeds supplies 23% of the recommended daily value for magnesium (17).

Magnesium per 100 gramsMagnesium per ounce (28.35g)
335 mg (80% DV)95 mg (23% DV)

15) Wheat germ

The wheat kernel’s nutrient-rich germ contains a broad range of vitamins and minerals.

Among these nutrients, wheat germ offers abundant quantities of magnesium. A typical ounce (28.35g) serving of wheat germ has 22% of the daily value for this essential mineral (18).

Magnesium per 100 gramsMagnesium per ounce (28.35g)
320 mg (76% DV)90.7 mg (22% DV)

16) Buckwheat groats, cooked

Buckwheat groats, simply known as buckwheat, provide a noteworthy source of magnesium.

Consuming a cup serving (168 grams) supplies 20% of the daily value (19).

Magnesium per 100 gramsMagnesium per 168g cup
51 mg (12% DV)85.7 mg (20% DV)

17) Atlantic mackerel, cooked

Atlantic mackerel provides a rich magnesium source; an 88-gram cooked fillet contributes 20% of the daily value (20).

Magnesium per 100 gramsMagnesium per 88g fillet
97 mg (23% DV)85.4 mg (20% DV)

18) Cashew nuts

Cashews are one of the most popular tree nuts and a notable source of magnesium. A typical ounce serving provides 20% of the mineral’s daily value (21).

Magnesium per 100 gramsMagnesium per ounce( 28.35g)
292 mg (70% DV)82.8 mg (20% DV)

19) Lima beans, cooked

Lima beans, also known as butterbeans, stand out as a magnesium-rich legume option. A 188-gram cup serving of cooked lima beans delivers 19% of the daily value (22).

Magnesium per 100 gramsMagnesium per 188g cup serving
43 mg (10% DV)80.8 mg (19% DV)

20) Almonds

Almonds, a well-liked nut, offer a blend of fiber, protein, healthy fats, and a broad range of vitamins and minerals.

An ounce serving of almonds contributes 18% of the daily value for magnesium (23).

Magnesium per 100 gramsMagnesium per ounce (28.35g) serving
270 mg (64% DV)76.5 mg (18% DV)

21) Brown rice, cooked

Brown rice is among the most magnesium-rich grain options, offering 18% of the daily value per cooked 195-gram cup (24).

Magnesium per 100 gramsMagnesium per 195g cup serving
39 mg (9% DV)76 mg (18% DV)

22) Tofu, firm

Tofu, a widely consumed food product made with soybeans, is available in various varieties. Among these, firm tofu boasts superior nutrient density.

A half-cup serving (126 grams) of firm tofu supplies 17% of the daily value for magnesium (25).

Magnesium per 100 gramsMagnesium per 1/2 cup (126g) serving
58 mg (14% DV)73.1 mg (17% DV)

23) Tamarind, dried

Dried tamarind has more magnesium than other fruits. A half-cup serving (80 gram) of dried tamarind contains 16% of the mineral’s daily value (26).

Magnesium per 100 gramsMagnesium per 1/2 cup (80g) serving
83 mg (20% DV)66.5 mg (16% DV)

24) Dark chocolate, 70-85% cocoa

Dark chocolate with a cocoa content of 70-85% by weight provides approximately 15% of the daily value for magnesium (27).

Magnesium per 100 gramsMagnesium per ounce (28.35g) serving
228 mg (54% DV)64.6 mg (15% DV)

25) Avocado

Following tamarind, avocado is the second most magnesium-rich fruit option. A standard 201-gram avocado offers 14% of the daily value (28).

Magnesium per 100 gramsMagnesium per 201g avocado
29 mg (7% DV)58.3 mg (14% DV)

26) Yogurt, non-fat milk, plain

Yogurt made from non-fat milk, commonly referred to as low-fat yogurt, tends to provide slightly higher micronutrient content than whole fat yogurt.

This is simply because the reduced fat content allows for a greater concentration of vitamins and minerals.

A 245-gram cup serving of low-fat yogurt typically contributes 11% of the daily value for magnesium (29).

Magnesium per 100 gramsMagnesium per 245g cup serving
19 mg (5% DV)46.6 mg (11% DV)

27) Banana

Bananas are a valuable source of several minerals, including magnesium. A typical 118-gram banana offers 8% of the daily value for this essential mineral (30).

Magnesium per 100 gramsMagnesium per 118g medium banana
27 mg (6% DV)31.9 mg (8% DV)

28) Mussels, cooked

A Pile of Mussels.

While not as high in magnesium as conch or oysters, mussels are another noteworthy source of the mineral among mollusk shellfish.

A three-ounce (85g) serving of mussels provides 7% of the daily value for the mineral (31).

Magnesium per 100 gramsMagnesium per 3oz (85g) serving
37 mg (9% DV)31.4 mg (7% DV)

29) Skim milk

Skim milk provides a moderately high amount of magnesium, with a 244-gram cup serving offering 7% of the daily value (32).

Magnesium per 100 gramsMagnesium per 244g cup serving
12 mg (3% DV)29.3 mg (7% DV)

30) Cocoa, unsweetened

Cocoa Powder On a White Background.

Cocoa is highly nutrient-rich and offers a broad range of essential minerals, with copper and magnesium being particularly notable.

Unsweetened cocoa powder offers one of the best dietary sources of magnesium on a gram-for-gram basis. Consequently, each tablespoon serving of cocoa powder offers 6% of the daily value (33).

Magnesium per 100 gramsMagnesium per tbsp (5.4g) serving
499 mg (119% DV)26.9 mg (6% DV)

Final Thoughts

As previously discussed, nearly half of people in the United States are believed to have insufficient magnesium intake.

Magnesium inadequacy can lead to some potentially serious deficiency issues.

Therefore, incorporating more magnesium-rich foods into the diet could be beneficial for many people.

For those wishing to increase their magnesium intake, the foods in this article are all excellent sources of the mineral.

In cases where people find dietary intake challenging, magnesium supplements are an alternative option.

Interested in learning more about this vital mineral? Then explore the benefits of magnesium.

Photo of author

Michael Joseph, MSc

Michael works as a nutrition educator in a community setting and holds a Master's Degree in Clinical Nutrition. He believes in providing reliable and objective nutritional information to allow informed decisions.