20 Magnesium Rich Foods to Add to Your Diet

Magnesium is an essential mineral that supports hundreds of processes in the human body, including normal muscle and nerve function, energy production, bone health, and the regulation of blood glucose and blood pressure. Despite its importance, some people do not get enough magnesium from their everyday diet.

The good news is that you can find magnesium in many affordable, nutritious foods. Nuts, seeds, whole grains, legumes, leafy green vegetables, and certain fruits and fish can all contribute to your daily intake.

These magnesium rich foods can fit into a wide variety of eating patterns, whether you prefer plant-based meals, traditional home cooking, or a balanced diet that includes animal products.

In this guide, you will discover 20 foods high in magnesium, their approximate magnesium content, practical serving ideas, and simple ways to build magnesium-rich meals.

Key Takeaways

• Pumpkin seeds, chia seeds, almonds, and cashews are useful sources of dietary magnesium.
• Leafy greens, beans, lentils, whole grains, and soy foods can help increase your intake.
• Magnesium content varies by serving size, food variety, and preparation method.
• Eating a variety of magnesium-rich foods is generally more useful than relying on a single food.
• Most people should prioritize food sources and use supplements only when appropriate.
• People with kidney disease should consult a healthcare professional before taking magnesium supplements.

What Is Magnesium and Why Does Your Body Need It?

Magnesium is a mineral involved in more than 300 enzyme systems that regulate important bodily functions. Your body needs it to support normal physiology, and obtaining enough through food is an important part of a balanced diet.

Magnesium contributes to:

• Muscle function: Helps muscles contract and relax normally.
• Nerve function: Supports communication between nerves and muscles.
• Energy production: Participates in processes that help the body use energy from food.
• Bone health: Works alongside calcium, vitamin D, and other nutrients to maintain healthy bones.
• Protein synthesis: Helps the body build proteins needed for normal growth and repair.
• Blood glucose regulation: Participates in pathways involved in glucose metabolism.
• Normal heart rhythm: Supports the electrical activity required for normal cardiac function.

Eating magnesium-rich foods supports these normal functions, but it does not guarantee that a particular disease will be prevented or treated.

NIH Office of Dietary Supplements’ guide to magnesium.

20 Magnesium Rich Foods to Add to Your Diet

The following table highlights 20 practical dietary sources of magnesium, including seeds, nuts, vegetables, legumes, whole grains, fruits, and animal foods.

The amounts are approximate and based on common serving sizes. Actual values vary with preparation, product formulation, and the specific food variety. Use them as a comparison guide rather than exact laboratory measurements.

Magnesium Foods Chart

No.	Food	Typical serving	Approx. magnesium
1	Pumpkin seeds	1 oz (28 g)	156 mg
2	Chia seeds	1 oz (28 g)	111 mg
3	Almonds	1 oz (28 g)	80 mg
4	Cashews	1 oz (28 g)	74 mg
5	Cooked spinach	½ cup	78 mg
6	Dark chocolate (70–85% cocoa)	1 oz (28 g)	65 mg
7	Cooked quinoa	1 cup	118 mg
8	Cooked black beans	½ cup	60 mg
9	Cooked edamame	½ cup	50 mg
10	Firm tofu	3.5 oz (100 g)	53 mg
11	Avocado	1 medium	58 mg
12	Peanut butter	2 tablespoons	49 mg
13	Cooked brown rice	½ cup	42 mg
14	Cooked oatmeal	1 cup	36 mg
15	Banana	1 medium	32 mg
16	Cooked kidney beans	½ cup	35 mg
17	Whole-wheat bread	1 slice	23 mg
18	Plain yogurt	1 cup	30–40 mg
19	Cooked salmon	3 oz (85 g)	25–30 mg
20	Milk	1 cup	24–27 mg

Note: Nutrient values are rounded estimates for common preparations. Quinoa, for example, provides roughly 118 mg per cooked cup, while the values for spinach and other foods can vary. For precise values, consult the USDA FoodData Central database and check the specific food entry.

1. Pumpkin Seeds

Pumpkin seeds are among the most magnesium-dense foods commonly eaten as snacks. One ounce provides approximately 156 mg, making them a practical way to increase magnesium intake without eating a large portion.

How to eat them:

• Sprinkle them over oatmeal or yogurt.
• Add them to salads and roasted vegetables.
• Blend them into homemade seed butter.
• Eat a small handful as a snack.

Choose unsalted varieties if you want to limit sodium.

2. Chia Seeds

Chia seeds provide magnesium along with fiber, plant-based omega-3 fatty acids, and other nutrients. Their ability to absorb liquid makes them especially useful in breakfast foods.

How to eat them:

• Make overnight chia pudding.
• Stir them into oatmeal or yogurt.
• Add them to smoothies.
• Mix them into homemade whole-grain bread.

Start with a modest portion if you are not accustomed to eating high-fiber foods, and drink enough fluids.

3. Almonds

Almonds provide magnesium, protein, fiber, vitamin E, and unsaturated fats. They are convenient for people who want a nutrient-dense snack.

How to eat them:

• Pair almonds with fruit.
• Add chopped almonds to porridge.
• Sprinkle them over cooked vegetables.
• Blend almond butter into a smoothie.

A small handful is generally enough for a snack because nuts are energy-dense.

4. Cashews

Cashews contain magnesium, copper, and unsaturated fats. Their creamy texture also makes them useful in both sweet and savory dishes.

How to eat them:

• Add them to vegetable stir-fries.
• Mix them with oats and dried fruit.
• Use cashew butter on whole-grain toast.
• Blend soaked cashews into a creamy sauce.

Choose unsalted cashews when possible.

5. Spinach

Spinach is a leafy green vegetable that contributes magnesium, folate, vitamin K, and other nutrients. Its magnesium content is relatively concentrated in cooked portions because cooking reduces its volume.

How to eat it:

• Add spinach to lentil curry.
• Stir it into omelets.
• Mix it into soups and stews.
• Serve sautéed spinach alongside beans or whole grains.

Spinach also contains oxalates, which can reduce the absorption of some minerals. Eating a variety of vegetables helps you obtain a broader range of nutrients.

6. Dark Chocolate

Dark chocolate contains magnesium and cocoa-derived plant compounds. The amount of magnesium depends on the cocoa content and product formulation.

How to eat it:

• Enjoy a small square after a meal.
• Add finely chopped dark chocolate to oatmeal.
• Combine it with almonds or pumpkin seeds.
• Sprinkle a little over plain yogurt.

Dark chocolate can contain added sugar and substantial calories, so portion size matters.

7. Quinoa

Quinoa is a versatile whole-grain-like seed that supplies magnesium, fiber, and plant protein. It works well in meals where you might otherwise use rice or couscous.

How to eat it:

• Serve it with beans and roasted vegetables.
• Prepare a breakfast bowl with milk and fruit.
• Add it to salads.
• Use it as a base for tofu or fish.

Rinse quinoa before cooking if the package instructions recommend it.

8. Black Beans

Black beans supply magnesium, fiber, plant protein, and other minerals. They are also an affordable ingredient for many everyday meals.

How to eat them:

• Add them to soups and stews.
• Combine them with brown rice.
• Use them in wraps or burritos.
• Mash them into a spread.

Canned beans are convenient. Draining and rinsing them can help reduce their sodium content.

9. Edamame

Edamame, or young soybeans, provides magnesium, protein, and fiber. It is an especially useful option for people looking for plant-based sources of several nutrients at once.

How to eat it:

• Serve steamed edamame as a snack.
• Add it to grain bowls.
• Mix it into salads.
• Combine it with brown rice and vegetables.

For a simple snack, use plain edamame and add herbs, lemon, or a small amount of seasoning.

10. Tofu

Tofu is made from soybeans and provides protein and magnesium. Its mineral content varies considerably depending on how it is produced, especially whether calcium or magnesium salts are used as coagulants.

How to eat it:

• Bake tofu with vegetables.
• Add it to soups.
• Prepare a tofu scramble for breakfast.
• Use it in stir-fries with brown rice.

Check the nutrition label when comparing different tofu products.

11. Avocado

Avocados provide magnesium, fiber, potassium, and unsaturated fats. They can make meals more satisfying and add a creamy texture without needing a heavy sauce.

How to eat them:

• Spread avocado on whole-grain toast.
• Add it to bean salads.
• Serve it with eggs.
• Blend it into a savory dressing.

Avocado is nutritious but energy-dense, so choose a portion that suits your overall dietary needs.

12. Peanut Butter

Peanut butter contributes magnesium, protein, and unsaturated fats. It is an easy option for breakfasts and snacks.

How to eat it:

• Spread it on whole-grain toast.
• Add a spoonful to oatmeal.
• Blend it with banana and milk.
• Use it in a peanut-based sauce for vegetables.

Look for products with minimal added sugar and salt. If you have a peanut allergy, avoid peanut products and follow medical advice about safe alternatives.

13. Brown Rice

Brown rice retains more of the grain’s outer layers than white rice, giving it more fiber and certain minerals, including magnesium.

How to eat it:

• Serve it with lentils or beans.
• Pair it with grilled fish or tofu.
• Use it as a base for vegetable bowls.
• Add it to soups or stuffed vegetables.

Brown rice takes longer to cook than white rice, but batch cooking can make meal preparation easier.

14. Oatmeal

Oats contain magnesium, soluble fiber, and other nutrients. They make a practical breakfast because they can be paired with several additional magnesium-rich foods.

How to eat them:

• Cook oats with milk or fortified plant milk.
• Add chia seeds and almonds.
• Top with banana slices.
• Prepare overnight oats for a quick breakfast.

Plain oats are a good starting point if you want to limit added sugar.

15. Bananas

Bananas are best known for their potassium content, but they also provide magnesium and carbohydrates. They are portable and easy to include in breakfast or snacks.

How to eat them:

• Add sliced banana to oatmeal.
• Pair it with peanut butter.
• Blend it into a smoothie.
• Serve it with plain yogurt and seeds.

Bananas are not among the most concentrated magnesium sources, but they can contribute to overall intake.

16. Kidney Beans

Kidney beans supply magnesium, plant protein, fiber, and other minerals. They work well in dishes that can be prepared in batches.

How to eat them:

• Add them to bean curry.
• Prepare a kidney bean and vegetable stew.
• Mix them with brown rice.
• Add them to salads.

If using dried kidney beans, soak and cook them properly according to food-safety guidance. Raw or undercooked kidney beans can cause illness.

17. Whole-Wheat Bread

Whole-wheat bread can contribute magnesium and fiber, particularly when it is made with whole-grain flour.

How to eat it:

• Make a peanut butter sandwich.
• Serve it with eggs.
• Top it with avocado.
• Pair it with hummus and vegetables.

Check the ingredient list to confirm that whole-wheat or whole-grain flour is a principal ingredient.

18. Plain Yogurt

Yogurt provides protein, calcium, and a modest amount of magnesium. It can help build a balanced snack when combined with seeds or nuts.

How to eat it:

• Mix it with chia seeds.
• Top it with almonds and fruit.
• Use it as a base for savory dips.
• Add it to a breakfast bowl with oats.

Plain, unsweetened yogurt is a useful choice if you want to manage added sugar.

19. Salmon

Salmon supplies protein, omega-3 fatty acids, and a modest amount of magnesium. Although it is not as concentrated in magnesium as seeds, it can contribute to a varied, nutrient-rich diet.

How to eat it:

• Bake salmon with vegetables.
• Serve it with quinoa or brown rice.
• Add cooked salmon to a grain bowl.
• Pair it with spinach and beans.

Salmon is optional rather than essential: plant foods can provide substantial magnesium too.

20. Milk

Milk contains magnesium along with protein, calcium, and other nutrients. Its magnesium content is modest, but it can contribute to daily intake when consumed regularly.

How to use it:

• Add it to oatmeal.
• Blend it into a smoothie with banana and peanut butter.
• Serve it with a balanced breakfast.
• Use it in soups or sauces.

Fortified plant-based drinks may provide similar or different nutrient amounts depending on the product. Check the label for magnesium, calcium, protein, and added sugars.

Best Magnesium-Rich Foods by Food Group

You do not need to eat all 20 foods every day. Instead, choose several foods from different groups to create variety and make your diet easier to maintain.

Magnesium-Rich Nuts and Seeds

Nuts and seeds are particularly useful because relatively small servings can provide meaningful amounts of magnesium.

Good choices include:

• Pumpkin seeds
• Chia seeds
• Almonds
• Cashews
• Peanuts and peanut butter

Add seeds to breakfast, keep unsalted nuts available for snacks, or sprinkle chopped nuts over vegetables and grain dishes.

Magnesium-Rich Vegetables

Leafy green vegetables contain magnesium because the mineral is part of chlorophyll, the pigment that gives plants their green color.

Useful options include:

• Spinach
• Swiss chard
• Kale
• Other dark leafy greens

Cooked leafy greens can be easier to eat in larger quantities than raw greens. Rotate different vegetables throughout the week rather than relying on only spinach.

Magnesium-Rich Fruits

Fruit generally provides less magnesium per serving than seeds, nuts, and legumes, but it can still contribute to your overall intake.

Consider:

• Avocados
• Bananas
• Dried figs
• Papaya

Pair fruit with nuts, seeds, or yogurt to make a more substantial snack.

Magnesium-Rich Legumes

Beans and other legumes are practical sources of magnesium, fiber, and plant protein.

Try:

• Black beans
• Kidney beans
• Lentils
• Chickpeas
• Edamame

Lentils and chickpeas are especially versatile in soups, curries, salads, and grain bowls.

Magnesium-Rich Whole Grains

Whole grains can provide more magnesium than refined grains because processing often removes mineral-containing parts of the grain.

Good options include:

• Quinoa
• Brown rice
• Oats
• Whole-wheat bread
• Other whole-grain cereals

Choose whole grains regularly, while remembering that refined grains can still fit into a balanced diet.

Magnesium From Animal Foods

Animal foods generally contain less magnesium per serving than some seeds and legumes, but several still contribute useful amounts.

Examples include:

• Salmon and other fish
• Milk
• Yogurt

You can meet magnesium needs through a plant-focused diet or through a mixed diet. The overall pattern matters more than any single food.

How Much Magnesium Do You Need Per Day?

Magnesium requirements depend on age, sex, and life stage. The following table shows the US National Institutes of Health’s recommended dietary allowances for adults.

Group	Recommended daily intake
Men aged 19–30	400 mg
Men aged 31 and older	420 mg
Women aged 19–30	310 mg
Women aged 31 and older	320 mg
Pregnant adults aged 19–30	350 mg
Pregnant adults aged 31 and older	360 mg
Breastfeeding adults aged 19–30	310 mg
Breastfeeding adults aged 31 and older	320 mg

These figures are US reference values. Requirements differ for children and teenagers, and recommendations can vary by country.

The recommended intake includes magnesium from food and other dietary sources. It is not a recommendation to take that amount as a supplement.

NIH magnesium fact sheet.

How to Add More Magnesium to Your Daily Diet

A few small changes can help you increase your magnesium intake without completely changing your eating habits.

1. Upgrade Your Breakfast

Start with oatmeal, whole-grain cereal, or whole-wheat toast. Add chia seeds, almonds, or peanut butter for extra magnesium.

For example, oatmeal topped with banana and chia seeds provides a combination of magnesium, fiber, and carbohydrates.

2. Include Beans or Lentils at Lunch

Add black beans, kidney beans, chickpeas, or lentils to salads, wraps, soups, or rice dishes. These foods also provide protein and fiber, making them useful ingredients for filling meals.

3. Choose Nuts or Seeds for Snacks

Replace some highly processed snacks with a small serving of unsalted almonds, cashews, or pumpkin seeds. You can also combine them with fruit for additional variety.

4. Make Whole Grains a Regular Choice

Use brown rice, oats, quinoa, or whole-wheat bread more often. If you currently eat mostly refined grains, switching some servings to whole grains can improve your overall nutrient intake.

5. Add Leafy Greens to Familiar Meals

You do not need to prepare a separate vegetable dish every time. Stir spinach into eggs, lentil curry, soups, pasta, or rice dishes.

6. Build Meals Around Variety

Try to include more than one magnesium-containing food group across the day. For example, combine oats and seeds at breakfast, beans and brown rice at lunch, and tofu or fish with vegetables at dinner.

• foods high in iron
• foods rich in calcium

Sample One-Day Meal Plan Featuring Magnesium-Rich Foods

Here is a simple example of how several magnesium-rich foods can fit into a typical day. Adjust the portions to your appetite, energy needs, culture, and dietary preferences.

Meal	Example	Magnesium-rich ingredients
Breakfast	Oatmeal with banana and chia seeds	Oats, banana, chia seeds
Morning snack	A small handful of almonds	Almonds
Lunch	Brown rice with black beans and spinach	Brown rice, black beans, spinach
Afternoon snack	Plain yogurt with pumpkin seeds	Yogurt, pumpkin seeds
Dinner	Tofu and vegetable stir-fry with quinoa	Tofu, quinoa, vegetables

This is an illustrative meal plan, not a personalized nutrition prescription. The magnesium total will depend on the portion sizes, specific products, and preparation methods.

For a more precise estimate, record your actual portions and compare them with the USDA FoodData Central database.

Look up the magnesium content of individual foods in USDA Food Data Central.

Can You Get Enough Magnesium From Food?

Many people can obtain sufficient magnesium by regularly eating a varied diet that includes nuts, seeds, legumes, whole grains, and green vegetables.

However, intake may be lower in people who eat a limited range of foods or have certain medical conditions that affect nutrient absorption or losses. Some medicines can also influence magnesium status.

Food sources are generally the best starting point because they provide other nutrients alongside magnesium. Supplements may be appropriate in some circumstances, but they are not necessary for everyone.

If you suspect that your magnesium intake is low, speak with a qualified healthcare professional, especially if you have a digestive disorder, kidney disease, or take medicines that may affect magnesium levels.

Signs of Low Magnesium: What Should You Know?

Early magnesium deficiency may not cause obvious symptoms. When deficiency becomes more significant, possible symptoms include:

• Loss of appetite
• Nausea or vomiting
• Fatigue or weakness
• Muscle cramps
• Numbness or tingling
• Muscle contractions or abnormal heart rhythms in severe cases

These symptoms can have many causes and do not confirm magnesium deficiency on their own. A healthcare professional can assess your symptoms, medical history, and whether testing is appropriate.

Do not use a food chart or symptoms alone to diagnose a deficiency.

Magnesium-Rich Foods vs. Magnesium Supplements

Both foods and supplements can supply magnesium, but they serve different purposes.

Feature	Food sources	Supplements
Other nutrients	Often provide fiber, protein, vitamins, and other minerals	Usually provide magnesium with few or no additional nutrients
Typical role	Help meet everyday dietary needs	May help address a specific need or low intake
Portion control	Magnesium is consumed as part of a meal	The dose depends on the product
Potential concerns	Food sources are generally safe for most healthy people	High supplemental doses may cause diarrhea and other adverse effects
Best approach	Include a variety of magnesium-rich foods	Use when appropriate, with professional guidance if needed

In the United States, the tolerable upper intake level for adults is 350 mg per day of magnesium from supplements and medications, not magnesium naturally present in food. This limit does not mean that everyone should take that amount. Different rules may apply to specific medical uses under professional supervision.

People with impaired kidney function may be at greater risk of magnesium accumulating in the body. Consult a healthcare professional before taking magnesium supplements if you have kidney disease or use medicines that may interact with them.

Common Mistakes to Avoid When Increasing Magnesium

Relying on Only One Food

Pumpkin seeds are rich in magnesium, but no single food provides every nutrient you need. Include several food groups throughout the week.

Assuming All Foods Have the Same Magnesium Content

Serving sizes, processing, preparation, and product formulations can change nutrient values. Treat charts as estimates, not exact guarantees.

Ignoring the Rest of Your Diet

Magnesium is important, but overall dietary quality matters too. Build meals that include a variety of vegetables, fruits, whole grains, legumes, protein foods, and suitable sources of healthy fats.

Taking Supplements Without Checking the Dose

More magnesium is not always better. Supplements can interact with certain medicines, and excessive amounts can cause adverse effects. Seek professional advice if you are unsure whether you need one.

Expecting Foods to Treat a Medical Condition

Magnesium-rich foods can support normal nutrition, but they should not be presented as a guaranteed treatment for cramps, insomnia, high blood pressure, or other medical problems.

Frequently Asked Questions About Magnesium-Rich Foods

1. What are the best magnesium rich foods?

Pumpkin seeds, chia seeds, almonds, cashews, spinach, quinoa, black beans, and dark chocolate are useful magnesium-rich choices. Pumpkin seeds are particularly concentrated in magnesium per ounce.

2. Which food has the most magnesium per serving?

Among the foods in this guide, a one-ounce serving of pumpkin seeds provides approximately 156 mg of magnesium. Values differ by food variety and serving size, so compare like-for-like portions.

3. Which fruits are high in magnesium?

Avocados and bananas provide magnesium, while dried figs and some other fruits can contribute as well. Most fruits contain less magnesium per serving than seeds, nuts, and legumes.

4. What vegetables contain magnesium?

Spinach and Swiss chard are useful sources. Other leafy greens can also contribute to daily magnesium intake. Including a variety of vegetables is better than relying on just one.

5. Are magnesium-rich foods suitable for vegetarians?

Yes. Pumpkin seeds, chia seeds, almonds, cashews, beans, lentils, edamame, tofu, quinoa, oats, and leafy greens can all help vegetarians obtain magnesium.

6. Can I get enough magnesium without supplements?

Many people can meet their needs through a varied diet containing whole grains, legumes, nuts, seeds, and vegetables. Whether you need a supplement depends on your individual intake, health, and medical circumstances.

7. Is banana a good source of magnesium?

Bananas contain magnesium, but they are not among the most concentrated sources. They can still contribute to daily intake as part of a varied diet.

8. How can I increase magnesium naturally?

Add seeds to breakfast, eat beans or lentils regularly, choose whole grains, snack on nuts, and include leafy green vegetables in meals. Small, consistent changes can improve your overall dietary pattern.

9. Do magnesium-rich foods help with muscle cramps?

Magnesium is essential for normal muscle function, but cramps have many possible causes. Eating magnesium-rich foods supports adequate nutrition, but it does not guarantee that cramps will improve. Persistent or severe cramps should be assessed by a healthcare professional.

10. Are magnesium-rich foods safe for everyone?

Most magnesium-containing foods are safe for healthy people when eaten as part of a balanced diet. Individual needs differ, and people with kidney disease or medically prescribed dietary restrictions should seek personalized advice.

Conclusion

Adding magnesium rich foods to your diet does not have to be complicated. Pumpkin seeds, chia seeds, almonds, cashews, leafy greens, beans, quinoa, oats, tofu, and other everyday ingredients can help you meet your nutritional needs while adding variety to your meals.

Start with a few simple changes: add seeds to breakfast, include beans at lunch, choose whole grains more often, and serve leafy greens with dinner. Over time, these habits can help you build a balanced eating pattern that supplies magnesium alongside other important nutrients.

Remember that the best approach is variety, not perfection. Use this magnesium foods chart as a practical guide, check reliable nutrition data when you need precise amounts, and consult a healthcare professional if you are concerned about deficiency or considering supplements.