Food List
High-Magnesium Foods
Magnesium is involved in hundreds of processes in the body, from muscle and nerve function to energy production and sleep. Many people fall short of the recommended intake. This list ranks foods by magnesium content so you can top up from whole foods.
| Food | Magnesium | Per 100 g | Per serving |
|---|---|---|---|
| Hemp seeds Nuts & seeds | 700 mg | 553 kcal P 32 · C 9 · F 49 · Fib 4 | 30 g (1.1 oz) 166 kcal · P 9.6 1 3 tbsp |
| Pumpkin seeds Nuts & seeds | 592 mg | 559 kcal P 30 · C 11 · F 49 · Fib 6 | 28 g (1 oz) 157 kcal · P 8.4 1 handful |
| Flaxseed Nuts & seeds | 392 mg | 534 kcal P 18 · C 29 · F 42 · Fib 27 | 20 g (0.7 oz) 107 kcal · P 3.6 1 2 tbsp |
| Brazil nuts Nuts & seeds | 376 mg | 659 kcal P 14 · C 12 · F 67 · Fib 8 | 28 g (1 oz) 185 kcal · P 3.9 1 handful |
| Sesame seeds Nuts & seeds | 351 mg | 573 kcal P 18 · C 23 · F 50 · Fib 12 | 18 g (0.6 oz) 103 kcal · P 3.2 1 2 tbsp |
| Poppy seeds Nuts & seeds | 347 mg | 525 kcal P 18 · C 28 · F 42 · Fib 20 | 18 g (0.6 oz) 95 kcal · P 3.2 1 2 tbsp |
| Chia seeds Nuts & seeds | 335 mg | 486 kcal P 17 · C 42 · F 31 · Fib 34 | 24 g (0.8 oz) 117 kcal · P 4.1 1 2 tbsp |
| Sunflower seeds Nuts & seeds | 325 mg | 584 kcal P 21 · C 20 · F 51 · Fib 9 | 28 g (1 oz) 164 kcal · P 5.9 1 handful |
| Cashews Nuts & seeds | 292 mg | 553 kcal P 18 · C 30 · F 44 · Fib 3.3 | 28 g (1 oz) 155 kcal · P 5 1 handful |
| Almond butter Nuts & seeds | 279 mg | 614 kcal P 21 · C 19 · F 56 · Fib 10 | 32 g (1.1 oz) 196 kcal · P 6.7 1 2 tbsp |
| Cacao nibs Nuts & seeds | 272 mg | 615 kcal P 14 · C 36 · F 43 · Fib 33 | 28 g (1 oz) 172 kcal · P 3.9 1 portion |
| Almonds Nuts & seeds | 270 mg | 579 kcal P 21 · C 22 · F 50 · Fib 12 | 28 g (1 oz) 162 kcal · P 5.9 1 handful |
| Cashew butter Nuts & seeds | 258 mg | 587 kcal P 18 · C 28 · F 49 · Fib 2 | 32 g (1.1 oz) 188 kcal · P 5.8 1 2 tbsp |
| Pine nuts Nuts & seeds | 251 mg | 673 kcal P 14 · C 13 · F 68 · Fib 3.7 | 28 g (1 oz) 188 kcal · P 3.9 1 handful |
| Dark chocolate (85%) Oils & fats | 228 mg | 599 kcal P 7.8 · C 46 · F 43 · Fib 11 | 30 g (1.1 oz) 180 kcal · P 2.3 1 squares |
| Turmeric (fresh) Vegetables | 208 mg | 312 kcal P 9.7 · C 67 · F 3.3 · Fib 22 | 3 g (0.1 oz) 9 kcal · P 0.3 1 tsp |
| Oats (rolled, dry) Grains | 177 mg | 389 kcal P 17 · C 66 · F 7 · Fib 11 | 81 g (2.9 oz) 315 kcal · P 13.8 1 cup |
| Peanuts Nuts & seeds | 168 mg | 567 kcal P 26 · C 16 · F 49 · Fib 9 | 28 g (1 oz) 159 kcal · P 7.3 1 handful |
| Hazelnuts Nuts & seeds | 163 mg | 628 kcal P 15 · C 17 · F 61 · Fib 10 | 28 g (1 oz) 176 kcal · P 4.2 1 handful |
| Walnuts Nuts & seeds | 158 mg | 654 kcal P 15 · C 14 · F 65 · Fib 7 | 28 g (1 oz) 183 kcal · P 4.2 1 handful |
| Peanut butter Nuts & seeds | 154 mg | 588 kcal P 25 · C 20 · F 50 · Fib 6 | 32 g (1.1 oz) 188 kcal · P 8 1 2 tbsp |
| Popcorn (air-popped) Grains | 144 mg | 387 kcal P 13 · C 78 · F 4.5 · Fib 15 | 8 g (0.3 oz) 31 kcal · P 1 1 cup |
| Macadamia nuts Nuts & seeds | 130 mg | 718 kcal P 8 · C 14 · F 76 · Fib 9 | 28 g (1 oz) 201 kcal · P 2.2 1 handful |
| Pistachios Nuts & seeds | 121 mg | 560 kcal P 20 · C 28 · F 45 · Fib 10 | 28 g (1 oz) 157 kcal · P 5.6 1 handful |
| Pecans Nuts & seeds | 121 mg | 691 kcal P 9 · C 14 · F 72 · Fib 10 | 28 g (1 oz) 193 kcal · P 2.5 1 handful |
| Natto Legumes | 115 mg | 211 kcal P 19 · C 13 · F 11 · Fib 5.4 | 85 g (3 oz) 179 kcal · P 16.2 1 portion |
| Rye flakes (dry) Grains | 110 mg | 338 kcal P 10 · C 76 · F 2.5 · Fib 15 | 50 g (1.8 oz) 169 kcal · P 5 1 portion |
| Tahini Nuts & seeds | 95 mg | 595 kcal P 17 · C 21 · F 54 · Fib 9 | 30 g (1.1 oz) 179 kcal · P 5.1 1 2 tbsp |
| Goji berries (dried) Fruit | 90 mg | 349 kcal P 14 · C 77 · F 0.4 · Fib 13 | 28 g (1 oz) 98 kcal · P 3.9 1 portion |
| Soybeans (cooked) Legumes | 86 mg | 173 kcal P 17 · C 10 · F 9 · Fib 6 | 172 g (6.1 oz) 298 kcal · P 29.2 1 cup |
| Falafel Legumes | 82 mg | 333 kcal P 13 · C 32 · F 18 · Fib 5 | 51 g (1.8 oz) 170 kcal · P 6.6 1 3 pieces |
| Tempeh Legumes | 81 mg | 192 kcal P 20 · C 8 · F 11 | 100 g (3.5 oz) 192 kcal · P 20 1 portion |
| Swiss chard Vegetables | 81 mg | 19 kcal P 1.8 · C 3.7 · F 0.2 · Fib 1.6 | 36 g (1.3 oz) 7 kcal · P 0.6 1 cup |
| Spinach Vegetables | 79 mg | 23 kcal P 2.9 · C 3.6 · F 0.4 · Fib 2.2 | 30 g (1.1 oz) 7 kcal · P 0.9 1 cup |
| Mackerel Fish & seafood | 76 mg | 205 kcal P 19 · C 0 · F 14 | 120 g (4.2 oz) 246 kcal · P 22.8 1 fillet |
| Wholemeal bread Grains | 76 mg | 247 kcal P 13 · C 41 · F 3.4 · Fib 7 | 40 g (1.4 oz) 99 kcal · P 5.2 1 slice |
| Hummus Legumes | 71 mg | 166 kcal P 8 · C 14 · F 10 · Fib 6 | 60 g (2.1 oz) 100 kcal · P 4.8 1 portion |
| Black beans (cooked) Legumes | 70 mg | 132 kcal P 9 · C 24 · F 0.5 · Fib 9 | 172 g (6.1 oz) 227 kcal · P 15.5 1 cup |
| Anchovies (canned) Fish & seafood | 69 mg | 210 kcal P 29 · C 0 · F 10 | 45 g (1.6 oz) 95 kcal · P 13.1 1 portion |
| Figs (dried) Fruit | 68 mg | 249 kcal P 3.3 · C 64 · F 0.9 · Fib 10 | 50 g (1.8 oz) 125 kcal · P 1.7 1 3 figs |
| Amaranth (cooked) Grains | 65 mg | 102 kcal P 3.8 · C 19 · F 1.6 · Fib 2.1 | 246 g (8.7 oz) 251 kcal · P 9.3 1 cup |
| Quinoa (cooked) Grains | 64 mg | 120 kcal P 4.4 · C 21 · F 1.9 · Fib 2.8 | 185 g (6.5 oz) 222 kcal · P 8.1 1 cup |
| Crab Fish & seafood | 63 mg | 97 kcal P 19 · C 0 · F 1.5 | 100 g (3.5 oz) 97 kcal · P 19 1 portion |
| Edamame Legumes | 62 mg | 121 kcal P 12 · C 9 · F 5 · Fib 5 | 155 g (5.5 oz) 188 kcal · P 18.6 1 cup |
| Artichoke Vegetables | 60 mg | 47 kcal P 3.3 · C 11 · F 0.2 · Fib 5.4 | 120 g (4.2 oz) 56 kcal · P 4 1 medium |
| Cinnamon (ground) Vegetables | 60 mg | 247 kcal P 4 · C 81 · F 1.2 · Fib 53 | 3 g (0.1 oz) 7 kcal · P 0.1 1 tsp |
Seeds, nuts, legumes, wholegrains and dark leafy greens are the richest sources. Pumpkin seeds, chia, almonds and dark chocolate stand out, so a handful of nuts or seeds is an easy daily top-up.
Frequently asked questions
What foods are highest in magnesium?
Per 100 g, pumpkin seeds and chia seeds lead, followed by nuts like almonds and cashews, dark chocolate, legumes such as black beans and soybeans, and wholegrains. Dark leafy greens like spinach are good lower-calorie sources.
Why is magnesium important?
Magnesium supports muscle and nerve function, energy production, blood sugar control and bone health. It is also linked to sleep quality and relaxation, which is why it has become a popular focus for overall wellbeing.
Can I get enough magnesium from food?
Yes. A diet with regular nuts, seeds, legumes, wholegrains and leafy greens easily covers magnesium needs. A daily handful of pumpkin seeds or almonds makes a noticeable contribution on its own.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
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