Magnesium is one of those minerals that quietly gets on with an enormous amount of work in your body. It contributes to normal muscle function (including your heart), supports your nervous system, helps maintain healthy bones, and plays a role in energy metabolism – all without making a fuss about it.
The good news? You don’t need to reach for supplements to get enough of it. Nature has already done the hard work, packaging magnesium into some genuinely delicious foods. Let’s explore the best sources – ranked by magnesium content per 100 grams.
How Much Magnesium Do You Actually Need?
According to the NHS, adult women aged 19–64 need around 270 mg of magnesium daily, while men require approximately 300 mg. These aren’t particularly daunting numbers, yet surveys consistently show that a significant portion of the UK population falls short – with younger adults and women being particularly at risk of inadequate intake.
A well-balanced diet should, according to the NHS, provide all the magnesium your body needs. But what does that actually look like on a plate? Let’s find out.
Magnesium Content at a Glance
Before we dive into the details, here’s a quick reference table. Note that 100 grams is roughly a generous handful of seeds or nuts, or about half a cup of cooked grains or legumes.
| Food | Magnesium (mg per 100g) |
| Pumpkin seeds (kernels, dried) | ~550 |
| Chia seeds | ~335 |
| Almonds | ~270 |
| Cashews | ~260 |
| Dark chocolate (70–85% cocoa) | ~175–230 |
| Spinach (raw) | ~79 |
| Swiss chard (cooked) | ~81 |
| Quinoa (cooked) | ~64 |
| Buckwheat (cooked) | ~51 |
| Black beans (cooked) | ~42 |
| Mackerel (cooked) | ~60 |
| Salmon (cooked) | ~30 |
Values are approximate and may vary depending on variety and preparation. Source: USDA FoodData Central.
The Heavy Hitters: Seeds and Nuts
1. Pumpkin Seeds – The Undisputed Champion
Magnesium: ~550 mg per 100g
If magnesium were a sport, pumpkin seeds would be taking home gold, silver, and bronze – and probably the trophy for best sportsmanship too. These unassuming little green kernels pack more magnesium than virtually any other common food. A 30-gram handful (roughly a palmful) delivers about 165 mg of magnesium – over half the daily requirement for most adults.
Beyond magnesium, pumpkin seeds are a solid source of zinc, iron, and plant-based protein. They’re also pleasantly versatile – scatter them over salads, blend them into smoothies, or simply enjoy them as a crunchy snack. A word of caution: at around 560 kcal per 100g, they’re calorie-dense, so portion awareness is sensible.
2. Chia Seeds – Small but Mighty
Magnesium: ~335 mg per 100g
These tiny seeds punch well above their weight class. Two tablespoons (about 28g) provide roughly 95 mg of magnesium along with a respectable dose of fibre and omega-3 fatty acids. The fibre, incidentally, contributes to normal bowel function – always a welcome bonus.
Chia seeds have a rather magical ability to absorb liquid and form a gel-like consistency, which makes them ideal for puddings, overnight oats, or as an egg substitute in baking. They’re practically flavourless, so they won’t hijack whatever dish you add them to.
3. Almonds – The Reliable Classic
Magnesium: ~270 mg per 100g
Almonds have been quietly championed by nutritionists for decades, and their magnesium content is one good reason why. A standard 28-gram handful delivers about 76 mg of magnesium, alongside vitamin E, healthy monounsaturated fats, and plant protein.
For maximum nutritional benefit, choose whole almonds with their skins intact – that’s where much of the fibre and antioxidants reside. Raw or dry-roasted varieties are preferable to those swimming in oil and salt. Almond butter (made from 100% almonds) is another excellent option, particularly for those who find whole nuts a bit tedious to chew.
4. Cashews – The Creamy Alternative
Magnesium: ~260 mg per 100g
Cashews run a close race with almonds in the magnesium stakes, with the added advantage of a naturally buttery, slightly sweet flavour that makes them dangerously moreish. They’re also a good source of copper and iron.
Beyond snacking, cashews blend into remarkably smooth sauces and dairy-free cream alternatives. When soaked and blitzed, they can form the base of vegan cheese sauces, curries, or desserts. Just keep an eye on portions – like all nuts, they’re energy-dense.
5. Dark Chocolate – Yes, Really
Magnesium: ~175–230 mg per 100g (depending on cocoa content)
Here’s the news you’ve been waiting for: dark chocolate is genuinely a decent source of magnesium. The key is the cocoa content – aim for 70% cocoa solids or higher. The higher the cocoa percentage, the more magnesium (and less sugar) you’ll get.
A modest 30-gram portion of 85% dark chocolate delivers roughly 65 mg of magnesium, along with iron, copper, and a pleasant hit of cocoa flavanols. This isn’t a green light to demolish an entire bar nightly – chocolate remains calorie-dense and often contains sugar – but a square or two with your afternoon cuppa is entirely reasonable.
The Green Team: Leafy Vegetables
6. Spinach – Popeye’s Favourite (For Good Reason)
Magnesium: ~79 mg per 100g (raw)
Among leafy greens, spinach stands out for its mineral density. Raw spinach is impressively light – 100 grams fills a rather large bowl – yet delivers a meaningful magnesium contribution alongside iron, vitamin K, and folate.
Spinach is wonderfully versatile: toss it raw into salads, wilt it into pasta dishes, blend it into smoothies (don’t worry, you won’t taste it), or sauté it briefly with garlic as a quick side dish. Frozen spinach is just as nutritious and often more convenient – it’s typically blanched before freezing, which actually makes some nutrients more accessible.
7. Swiss Chard – The Underrated Gem
Magnesium: ~81 mg per 100g (cooked)
Swiss chard deserves more attention than it gets on British plates. This colourful leafy green (often with striking red, yellow, or orange stems) matches spinach for magnesium and brings its own impressive portfolio of vitamins A, C, and K.
The leaves cook down quickly – a sauté with olive oil, garlic, and a squeeze of lemon transforms a mountain of chard into a silky side dish in minutes. The stems, when sliced thinly, add pleasant crunch and can be cooked slightly longer than the leaves.
Grains and Legumes: Steady Contributors
8. Quinoa – The Complete Package
Magnesium: ~64 mg per 100g (cooked)
Quinoa has earned its reputation as a nutritional overachiever. This pseudo-grain (technically a seed) is one of the few plant foods that provides all nine essential amino acids, making it particularly valuable for vegetarian and vegan diets. Its magnesium content is a pleasant bonus.
Cooked quinoa has a light, slightly nutty flavour and fluffy texture. Use it as you would rice – in grain bowls, salads, as a side dish, or even in breakfast porridge. Rinsing before cooking removes the naturally occurring saponins that can impart a bitter taste.
9. Buckwheat – Not Actually Wheat at All
Magnesium: ~51 mg per 100g (cooked)
Despite its misleading name, buckwheat is completely unrelated to wheat and is naturally gluten-free – making it suitable for those with coeliac disease or gluten sensitivity. It’s a pseudo-cereal that’s been a staple in Eastern European and Asian cuisines for centuries.
Buckwheat groats have a distinctive earthy, slightly nutty flavour. They work beautifully in savoury dishes (think risotto-style preparations or as a rice substitute) and in breakfast contexts as porridge. Buckwheat flour makes excellent pancakes – Russian blini or French galettes are traditional examples worth exploring.
10. Black Beans and Other Legumes – The Unsung Heroes
Magnesium: ~42 mg per 100g (cooked)
Legumes as a group – including black beans, chickpeas, lentils, and kidney beans – provide modest but meaningful amounts of magnesium alongside excellent plant protein and fibre. The fibre content, incidentally, contributes to normal bowel function and helps keep you feeling satisfied after meals.
Canned legumes are perfectly nutritious and infinitely convenient – just give them a rinse before use. From Mexican-inspired black bean tacos to Middle Eastern hummus to hearty Indian dal, legumes are wonderfully adaptable across cuisines. For better mineral absorption, pair them with vitamin C-rich foods (a squeeze of lemon or lime works beautifully).
From the Sea: Fish
11. Mackerel and Salmon – Oily Fish Options
Magnesium: Mackerel ~60 mg, Salmon ~30 mg per 100g (cooked)
Oily fish aren’t the most concentrated sources of magnesium, but they’re worth mentioning because they bring so much else to the table – complete protein, vitamin D, B vitamins, and omega-3 fatty acids. The NHS recommends at least two portions of fish per week, one of which should be oily.
Mackerel, being smaller and lower on the food chain, tends to have lower mercury levels than larger predatory fish. Salmon is widely available (fresh, frozen, or tinned) and adapts well to numerous cooking methods. A fillet of salmon with a side of sautéed spinach and quinoa creates a pleasingly magnesium-rich meal.
Putting It Together: Practical Tips
Getting adequate magnesium from food isn’t complicated – it’s simply about making reasonably sensible choices consistently. A few practical suggestions:
Keep seeds accessible. A jar of pumpkin seeds or chia seeds on your kitchen counter serves as a visual reminder to sprinkle them onto whatever you’re eating – porridge, yoghurt, salads, or soups.
Make nuts your default snack. A small handful of almonds or cashews satisfies hunger far more effectively than crisps or biscuits, with considerably more nutritional value.
Add greens wherever possible. A handful of spinach in a smoothie is undetectable; wilted greens can be stirred into pasta, rice dishes, or scrambled eggs.
Embrace wholegrains. Swapping white rice for quinoa or buckwheat occasionally bumps up your magnesium intake without requiring dramatic dietary changes.
A Note on Supplements
For most people eating a reasonably varied diet, food should provide sufficient magnesium. Supplements may be helpful for individuals with confirmed deficiency or increased requirements, but they’re not a substitute for actual food – they’re a top-up when needed.
The NHS advises that supplemental magnesium intake shouldn’t exceed 400 mg daily, as higher amounts can cause digestive discomfort. If you’re considering supplements, speaking with a healthcare professional first is sensible – they can advise based on your individual circumstances.
The Bottom Line
Magnesium contributes to the reduction of tiredness and fatigue, supports normal muscle function, and helps maintain normal psychological function – all rather useful things. The good news is that getting enough of it can be genuinely enjoyable.
A handful of pumpkin seeds, a few squares of dark chocolate, a spinach salad, some quinoa for dinner – none of this requires heroic effort. Nature has made magnesium-rich eating rather pleasant, and that’s an invitation worth accepting.
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References
Nutritional Data:
U.S. Department of Agriculture, FoodData Central. fdc.nal.usda.gov
Dietary Guidelines:
NHS. Vitamins and minerals – Magnesium. nhs.uk/conditions/vitamins-and-minerals/others/
NIH Office of Dietary Supplements. Magnesium – Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
UK Intake Data:
Sherrell R.M., et al. (2018). National Diet and Nutrition Survey. gov.uk/government/collections/national-diet-and-nutrition-survey
EFSA Authorised Health Claims:
European Commission. EU Register of nutrition and health claims. ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register
