Magnesium Content of 10 Magnesium-Rich Foods

The table below shows the approximate magnesium content of 10 magnesium-rich foods per 100 grams, along with the percentage of magnesium by weight.

Note: Magnesium values are approximate and may vary depending on the food variety, brand, and preparation method. The “Magnesium %” column represents magnesium as a percentage of the food's total weight, not the percentage of the recommended daily intake.

10 Best Magnesium-Rich Foods for a Healthy Diet

Looking for the best magnesium-rich foods to add to your daily diet? Magnesium is an essential mineral involved in many normal functions of the body, including muscle and nerve function, energy production, and maintaining healthy bones.

A varied diet can provide magnesium through nutritious foods such as nuts, seeds, beans, whole grains, leafy green vegetables, and other plant-based choices. Adding these foods to regular meals can be a simple way to support a balanced diet.

In this guide, we explore 10 of the best foods high in magnesium, including approximately how much magnesium they provide per 100 grams.

Magnesium Content per 100 g

The following table shows approximate magnesium content per 100 grams of each food. Values can vary depending on the variety, brand, growing conditions, and preparation method.

Note: These are approximate values. The actual magnesium content can vary depending on the specific food, brand, variety, and whether the food is raw, cooked, dried, or processed.

1. Pumpkin Seeds

Pumpkin seeds are one of the most nutrient-dense foods you can add to your diet. They provide magnesium along with protein, healthy fats, and other minerals.

With approximately 530 mg of magnesium per 100 g, pumpkin seeds are among the richest foods in magnesium.

Sprinkle pumpkin seeds over oatmeal, yogurt, salads, or roasted vegetables for an easy nutritional boost.

2. Almonds

Almonds are a convenient source of magnesium and also provide protein, fiber, and unsaturated fats.

They contain approximately 270 mg of magnesium per 100 g, although the exact amount can vary.

A small handful can be enjoyed as a snack, or chopped almonds can be added to oatmeal, yogurt, salads, and homemade dishes.

3. Spinach

Spinach is a leafy green vegetable that provides magnesium along with fiber and several vitamins and minerals.

Raw spinach contains approximately 79 mg of magnesium per 100 g.

You can add spinach to salads, soups, omelets, sandwiches, or cooked vegetable dishes.

4. Black Beans

Black beans are a nutritious legume that provides magnesium, plant-based protein, and dietary fiber.

They provide approximately 70 mg of magnesium per 100 g, although preparation can affect the final nutritional value.

Black beans can be added to soups, salads, rice dishes, wraps, or homemade bean bowls.

5. Cashews

Cashews provide magnesium as well as healthy fats, protein, and other important nutrients.

They contain approximately 290 mg of magnesium per 100 g.

They can be eaten as a snack or added to stir-fries, salads, oatmeal, and other meals.

6. Whole Grains

Whole grains such as oats, brown rice, and whole-grain bread can contribute magnesium to your diet.

The magnesium content varies considerably depending on the type of whole grain and how it is prepared.

Choosing whole grains more often can also increase your intake of dietary fiber and other nutrients.

7. Avocado

Avocado provides magnesium along with fiber and unsaturated fats. Its creamy texture makes it easy to include in many meals.

Avocado contains approximately 29 mg of magnesium per 100 g.

Add avocado to salads, sandwiches, whole-grain toast, or homemade bowls for a nutritious meal component.

8. Lentils

Lentils are a versatile legume that provides magnesium, plant-based protein, fiber, and other minerals.

Cooked lentils provide approximately 36 mg of magnesium per 100 g.

They can be used in soups, stews, salads, or served alongside vegetables and whole grains.

9. Dark Chocolate

Dark chocolate with a high cocoa content can provide magnesium along with other minerals and plant compounds.

Dark chocolate can contain approximately 230 mg of magnesium per 100 g, depending on the cocoa percentage and product.

Because chocolate can also contain significant amounts of added sugar and calories, it is best enjoyed as part of a varied and balanced diet.

10. Chia Seeds

Chia seeds provide magnesium as well as fiber, protein, and healthy fats.

They contain approximately 335 mg of magnesium per 100 g.

They can be mixed into oatmeal, yogurt, smoothies, or homemade puddings.

Why Is Magnesium Important?

Magnesium is involved in hundreds of biochemical reactions in the body. It contributes to normal muscle and nerve function, energy metabolism, and the maintenance of normal bones.

It also plays a role in normal protein synthesis and helps regulate several processes involved in maintaining normal body function.

Magnesium-Rich Foods vs. Supplements

For many people, getting nutrients from a varied diet is a practical approach. Magnesium-rich foods provide the mineral together with other nutrients such as fiber, protein, vitamins, and healthy fats.

Magnesium supplements may be appropriate in certain situations, but taking high amounts without professional guidance is not recommended. If you are considering a supplement, especially if you take medication or have a medical condition, speak with a healthcare professional.

How to Add More Magnesium to Your Diet

• Add pumpkin seeds or chia seeds to oatmeal or yogurt.

• Choose whole-grain bread instead of refined-grain alternatives more often.

• Add spinach or other leafy greens to soups and salads.

• Include beans or lentils in lunch and dinner meals.

• Enjoy almonds or cashews as part of a balanced snack.

• Add avocado to salads, sandwiches, or whole-grain toast.

• Use a variety of magnesium-rich foods throughout the week.

Can You Get Enough Magnesium From Food?

A varied eating pattern that includes legumes, nuts, seeds, whole grains, leafy green vegetables, and other nutrient-rich foods can provide magnesium as part of a balanced diet.

Individual nutritional needs vary depending on factors such as age, sex, and overall health. For this reason, there is no single diet that works exactly the same way for everyone.

Final Thoughts

Adding more magnesium-rich foods to your meals can be simple. Pumpkin seeds, almonds, spinach, black beans, cashews, whole grains, avocado, lentils, dark chocolate, and chia seeds are all nutritious choices that can contribute to your magnesium intake.

Rather than focusing on one particular food, aim for variety and build meals around a combination of vegetables, fruits, whole grains, legumes, nuts, seeds, and other nutritious foods.

Disclaimer: This article is intended for general educational purposes and does not replace personalized medical or nutritional advice. Individual nutritional needs can vary.

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