Magnesium is one of the essential minerals vital for human health. It plays more than a hundred critical roles in the body: it is required for the proper functioning of muscles and the nervous system, helps maintain a steady heartbeat, supports bone health, and contributes to energy production.
A deficiency in magnesium can lead to muscle cramps, numbness, and irregular heart rhythms. Long-term insufficiency has been linked to an increased risk of chronic conditions such as stroke, type 2 diabetes, Alzheimer’s disease, and migraines. Fortunately, severe magnesium deficiency is rare among healthy adults – the vast majority of people can meet their daily needs simply by understanding how to get magnesium from food, that is, by consuming the right kinds of foods.
Recommended Magnesium Intake
According to the National Health Service (NHS) in the UK, adult women aged 19 to 64 should consume around 270 mg of magnesium per day, while men of the same age group require approximately 300 mg daily. Similar recommendations are in place across many countries.
However, research suggests that a significant portion of the population does not achieve these levels. For instance, data from the UK’s National Diet and Nutrition Survey shows that nearly 1 in 5 young adults consumes less magnesium than the Lower Reference Nutrient Intake (LRNI). Women, in particular, are more likely than men to have insufficient magnesium intake.
As a result, magnesium supplements are becoming increasingly popular. However, it’s important to remember that natural sources of magnesium found in food are usually better absorbed and safer than supplements. The NHS highlights that a well-balanced diet should, in most cases, provide all the magnesium the body needs. Supplements may be useful for individuals with confirmed deficiencies, but one should not exceed 400 mg per day from supplements alone, as higher intakes can cause side effects, such as diarrhoea.
Why Food-Based Magnesium is Better
Magnesium-rich foods do more than just provide this one mineral – they also offer many other beneficial nutrients, including fibre, vitamins, and healthy fats, all of which support holistic health.
Studies also suggest that higher dietary magnesium intake is associated with a reduced risk of certain diseases. For example, a meta-analysis involving nearly two million participants found that for every additional 100 mg of magnesium consumed daily, there was a statistically significant decrease in the risk of stroke and type 2 diabetes.
Thus, regularly eating foods high in magnesium may lead to tangible health benefits. Moreover, it is virtually impossible to overdose on magnesium from food – the body regulates its absorption naturally. In contrast, magnesium from supplements can accumulate in the body and lead to gastrointestinal discomfort or other adverse effects.
It is therefore well worth learning about the best magnesium foods – nature’s own solution for magnesium deficiency. Below, we present a magnesium-rich foods list featuring the Top 10 foods high in magnesium, offering a natural and effective alternative to supplements. This list includes both plant- and animal-based products that are widely available and easy to incorporate into everyday meals. For each item, we provide an approximate magnesium content per 100 grams and outline additional health benefits.
Top 10 Natural Sources of Magnesium – Comparative Table
The following table presents ten selected foods with high magnesium content. For reference: 100 grams is roughly equivalent to a handful of nuts or seeds, half a cup of cooked grains or beans, one large banana, or a medium avocado.
| Food Item | Magnesium (mg per 100 g) |
|---|---|
| Pumpkin seeds (raw) | approx. 550 mg |
| Almonds (unsalted) | approx. 270 mg |
| Spinach (fresh) | approx. 79 mg |
| Dark chocolate (85% cocoa) | approx. 228 mg |
| Avocado (flesh) | approx. 29 mg |
| Banana (peeled) | approx. 27 mg |
| Salmon (cooked) | approx. 30 mg |
| Natural yoghurt (medium fat) | approx. 18 mg |
| Black beans (cooked) | approx. 70 mg |
| Buckwheat groats (cooked) | approx. 65 mg |
Note: These values are approximate and may vary slightly depending on data sources, food variety, and preparation methods. For seeds and nuts, the values reflect the dry product. For vegetables, fish, beans, and grains, the values refer to the cooked form (unless otherwise indicated).
1. Pumpkin Seeds
Magnesium: Pumpkin seeds are an absolute leader when it comes to natural food sources of magnesium. They contain approximately 550 mg of magnesium per 100 g, which means that even a small handful (around 30 g – a palm-sized portion) provides about 160–170 mg of magnesium – nearly 40% of the recommended daily intake! This makes pumpkin seeds one of the most concentrated sources of this mineral.
Why should you eat them? In addition to magnesium, pumpkin seeds are rich in several other valuable nutrients. They provide generous amounts of zinc, iron, copper, and manganese, as well as healthy plant-based omega-3 fats. They are also high in dietary fibre and plant protein, supporting digestive health and promoting lasting satiety. The antioxidants in pumpkin seeds (such as vitamin E and carotenoids) help neutralise free radicals and may positively influence blood lipid profiles.
Interestingly, studies indicate that regular consumption of pumpkin seeds may contribute to lowering levels of “bad” LDL cholesterol and may even play a role in the prevention of certain cancers.
How to include them in your diet: Pumpkin seeds are a tasty and versatile snack. They can be eaten on their own (preferably unsalted to limit sodium intake), added to salads, muesli, porridge, or smoothies. They also work well as a topping for creamy soups or as an ingredient in homemade bread. Shelled, dried pumpkin seeds are widely available in shops and ready to eat. For a richer flavour and aroma, they can be toasted for a few minutes in a dry pan. However, keep in mind that they are fairly high in calories (approximately 560 kcal per 100 g), so a small handful per day is enough to reap their health benefits.
2. Almonds
Magnesium: Almonds are among the best magnesium foods when it comes to nuts. They contain around 270 mg of magnesium per 100 g (roughly 80 mg in a typical 1-ounce handful, or 28 g). This amount covers around 20% of the recommended daily intake. Almonds nearly rival pumpkin seeds in magnesium density and surpass most other nuts – for comparison: cashews offer a similar amount (292 mg/100 g), pistachios contain around 121 mg, and walnuts or hazelnuts usually fall below 170 mg/100 g.
Nutritional properties: Almonds are not only rich in magnesium but also provide vitamin E (a powerful antioxidant), calcium, potassium, and heart-healthy monounsaturated fats. Regular almond consumption has been associated with improved blood lipid profiles – lowering “bad” LDL cholesterol while increasing “good” HDL cholesterol. The fibre in almonds supports digestion and helps maintain a healthy weight. Thanks to their combination of healthy fats, protein, and fibre, almonds make for a satisfying snack that stabilises blood sugar levels.
How to eat them: Choose natural, unsalted, and unroasted almonds to retain their full nutritional value. A handful of almonds makes an excellent standalone snack during the day. They can also be chopped and added to salads, porridge, yoghurt, or smoothies. Almond butter (made from 100% ground almonds) is a delicious alternative to peanut butter – one tablespoon of this spread also provides a solid magnesium boost. Note that, like other nuts, almonds are high in calories (around 580 kcal per 100 g), so moderation is key – a small portion a few times a week is sufficient to enjoy their nutritional benefits.
3. Spinach
Magnesium: Among leafy vegetables, spinach – especially darker green varieties – is the clear leader. Fresh spinach contains approximately 79 mg of magnesium per 100 g. While this is less than in nuts or seeds, it is still a significant amount for a low-calorie vegetable. Moreover, spinach leaves are very light – 100 g of raw spinach fills a large bowl. After blanching or sautéing, the volume reduces significantly, so a portion of cooked spinach (e.g. half a cup) also provides around 70–80 mg of magnesium. Spinach is particularly rich in magnesium relative to its calorie content, making it a nutritionally dense food.
Why is it healthy? In addition to magnesium, spinach provides generous amounts of iron (hence its reputation as “strength food” from the Popeye cartoon), calcium, potassium, and folic acid. It is also high in B vitamins, vitamin C, and provitamin A (beta-carotene). In 100 g of fresh spinach leaves, you’ll find about 46% of the daily reference intake for vitamin A (as beta-carotene) and over 180% of the daily requirement for vitamin K, which is crucial for blood clotting and bone metabolism.
Spinach is also a rich source of antioxidants – particularly lutein and zeaxanthin – which support eye health. Studies have linked higher intake of dark leafy greens with a reduced risk of cardiovascular disease and diabetes, partly due to their magnesium and polyphenol content.
How to eat it: Spinach is extremely versatile – it can be eaten raw (e.g. as a salad base instead of lettuce), added to sandwiches or green smoothies, or cooked: blanched, sautéed with garlic as a side dish, or baked into quiches, lasagne, or omelettes. To maximise iron absorption from spinach, it’s a good idea to drizzle it with lemon juice (vitamin C enhances iron uptake). Choose fresh spinach with firm, dark green leaves for the highest nutritional value. Frozen spinach is also a good option – it is usually blanched before freezing and retains most of its mineral content, including magnesium.
4. Dark Chocolate
Magnesium: Good news for those with a sweet tooth – dark chocolate with a high cocoa content is a fairly rich source of magnesium. 100 g of dark chocolate contains between 146 mg and 228 mg of magnesium, depending on the cocoa content. The more cocoa in the chocolate, the more magnesium it contains – the best option is bars with at least 70–85% cocoa, which typically provide around 228 mg of magnesium per 100 g.
By comparison, milk chocolate contains significantly less magnesium due to its lower cocoa and higher sugar and milk content. Of course, a standard portion is smaller – for example, 30 g of 85% dark chocolate provides around 68 mg of magnesium, which is roughly 16% of the daily requirement.
Additional benefits: Cocoa is known for its high content of antioxidants called flavanols. As a result, dark chocolate (consumed in moderation) may support heart health – flavanols help maintain the elasticity of blood vessels and prevent LDL cholesterol from oxidising. Studies suggest that moderate consumption of dark chocolate can lower blood pressure and inflammation in the body by improving endothelial function.
Chocolate also supplies iron, copper, manganese, and fibre. However, it remains a high-calorie product and often contains sugar, so even the healthiest dark chocolate should be eaten in sensible quantities.
How to choose and eat it: Opt for dark chocolate with a high cocoa content (70% or higher). It can be enjoyed on its own as a small treat with coffee or tea – just 2–3 squares a day may bring health benefits while supplying magnesium. Grated dark chocolate or raw cocoa nibs are excellent additions to porridge, yoghurt, desserts, or smoothies. Avoid filled or milk chocolates – they contain more sugar and fat and less of the beneficial cocoa compounds.
For those sensitive to caffeine, it's worth noting that cocoa contains small amounts – an 80% dark chocolate bar may contain around 80 mg of caffeine, similar to a weak cup of coffee.
5. Avocado
Magnesium: Avocados are not only a source of healthy fats but also provide magnesium. 100 g of creamy avocado flesh contains around 29 mg of magnesium. A typical avocado, peeled and pitted, weighs approximately 170 g, providing around 50 mg of magnesium – about 12–15% of the recommended daily amount. That’s quite substantial for a fruit. For comparison, avocados contain more magnesium than apples, oranges, or berries, though slightly less than bananas.
Why is it healthy? Avocados are often referred to as a “superfruit” due to their dense nutritional profile. They are an excellent source of monounsaturated fats, particularly oleic acid, which supports heart health and lipid profiles. They also contain potassium (about 485 mg per 100 g, more than bananas), vitamin K, vitamin E, B vitamins (including folate), and fibre.
Thanks to this unique composition, avocados may help lower “bad” LDL cholesterol, raise “good” HDL, and regulate blood pressure. In one study, a diet enriched with avocado led to significant improvements in vascular elasticity and a reduced risk of metabolic syndrome. Avocados also have a low glycaemic index, supporting stable blood sugar levels.
How to eat it: A ripe avocado has a soft, buttery texture and a mild, nutty flavour. One of the simplest ways to enjoy it is as guacamole – mashed avocado mixed with lime juice, garlic, tomato, and coriander makes a delicious dip or spread for wholegrain toast (avocado toast has become particularly popular).
Sliced avocado can also be added to salads, sandwiches, tortillas, or served alongside poached or fried eggs. It also blends well into smoothies, giving a creamy consistency. For those watching their weight, remember that avocado is relatively calorie-dense (about 160 kcal per 100 g) due to its fat content – half an avocado per day is a reasonable serving. To prevent browning, drizzle the cut surface with lemon juice and store it in the fridge.
6. Bananas
Magnesium: Bananas are often mentioned in the context of magnesium. While they’re best known for being rich in potassium, they also provide a modest amount of magnesium. 100 g of banana (one medium-sized peeled fruit) contains approximately 27–30 mg of magnesium. A larger banana (around 120 g of flesh) offers about 32 mg of magnesium, which is 8–10% of the daily requirement.
Although the amount isn’t huge, bananas are so popular and easy to eat that they can meaningfully contribute to your daily magnesium intake – especially for those who eat multiple portions of fruit per day.
Other benefits: One large banana supplies around 15% of the daily recommended intake of potassium, an essential electrolyte for blood pressure regulation and heart function. It also contains vitamin B6 (about 30% of the RDA), vitamin C, and a small amount of dietary fibre.
Ripe bananas are easily digestible and serve as a quick energy source (mainly through natural simple sugars), making them ideal as a pre-workout snack or a midday energy boost. Because of their magnesium and B-vitamin content, bananas are sometimes recommended as a natural way to improve mood and sleep quality – they contain tryptophan, an amino acid involved in producing serotonin and melatonin.
How to use bananas: Bananas are one of the most versatile fruits. The easiest option is to eat a ripe banana raw. They also work well in smoothies (e.g. banana + milk + peanut butter makes a nutritious, magnesium-rich post-workout shake), as a natural sweetener in porridge or wholemeal pancakes, or as an ingredient in baking (like banana bread).
In the UK, bananas are a popular snack among runners – they’re portable, require no washing or tools to peel, and offer a quick energy boost. Note: the riper the banana (with brown spots on the skin), the higher its glycaemic index. People with diabetes may prefer less ripe bananas or combine them with nuts to slow down sugar absorption.
7. Salmon (and Other Fatty Fish)
Magnesium: Salmon is an excellent example of an animal-based product that contains magnesium. 100 g of cooked salmon fillet provides around 30 mg of magnesium – a moderate amount that covers roughly 7% of the daily intake. While it doesn’t match seeds or nuts, salmon compares well with other animal foods.
Moreover, we often consume larger portions of fish – a typical fillet of around 150 g delivers about 45 mg of magnesium. Other fatty fish also contain magnesium: Atlantic mackerel provides about 60–70 mg per 100 g, and sardines around 39 mg per 100 g. These fish are therefore valuable natural sources of magnesium for those who consume animal products.
Health benefits of fish: Fatty fish such as salmon, mackerel, herring, and sardines are best known for being rich in omega-3 fatty acids. These have a well-documented positive impact on cardiovascular health – helping to lower triglyceride levels, regulate blood pressure, and reduce inflammation. Eating at least two servings of fatty fish per week is recommended by the NHS and other heart health organisations.
Salmon is also a great source of complete protein, vitamin D, vitamin B12, iodine, and selenium. These nutrients support thyroid function, the immune system, and bone health. The magnesium in fish additionally supports neuromuscular function – some athletes choose salmon after workouts to replenish electrolytes and protein.
How to prepare it: Salmon is prized for its flavour and versatility in the kitchen. It can be baked in foil (e.g. with herbs and lemon slices), grilled, pan-fried with a little olive oil, or steamed. It pairs beautifully with vegetables and wholegrains, creating a balanced, magnesium-rich meal. For example, baked salmon served with buckwheat and spinach provides magnesium from all three components.
Smoked salmon is also worth trying – served on wholegrain bread with avocado, it makes a healthy sandwich full of magnesium.
Note: Pregnant women should limit consumption of certain large fish (e.g. king mackerel) due to potential mercury content. However, salmon is considered a safe, low-mercury fish. Always opt for sustainably sourced fish where possible.
8. Natural Yoghurt
Magnesium: Yoghurt – and dairy products in general – are mostly recognised as sources of calcium, but they also provide a modest amount of magnesium. 100 g of plain yoghurt (roughly half a small pot) contains around 18 mg of magnesium. A full standard pot (180–200 g) offers 32–36 mg, which is approximately 10% of the daily requirement.
While this may not seem impressive on its own, dairy is often consumed in larger portions and on a daily basis. For example, a 250 ml glass of milk provides about 25 mg of magnesium, and a portion of hard cheese (50 g) adds another 10 mg. Altogether, a diet rich in dairy can provide a meaningful share of your daily magnesium intake.
Nutritional benefits of yoghurt: Plain, unsweetened yoghurt is a highly nutritious food. One 180 g serving covers roughly 30% of an adult’s daily calcium needs, supporting strong bones and teeth. It’s also rich in protein (around 5 g per 100 g, or more in Greek yoghurt). Dairy protein is complete, providing all essential amino acids.
Importantly, yoghurt – particularly those with live cultures – acts as a natural probiotic. It contains beneficial lactic acid bacteria (e.g. Lactobacillus), which support a healthy gut microbiome. A balanced gut can improve digestion, immunity, and even mood.
Yoghurt intake is also associated with a lower risk of type 2 diabetes and obesity, likely due to its probiotic effects and the satiating nature of dairy protein. When it comes to magnesium, the presence of lactose and vitamin D (often added to yoghurts in the UK) may enhance its absorption.
How to enjoy it: The healthiest choice is natural or Greek yoghurt with no added sugar. Avoid fruit-flavoured yoghurts, which often contain high levels of added sugars. Sweeten it naturally with fresh fruit (e.g. sliced banana – an extra source of magnesium), a drizzle of honey or maple syrup.
Yoghurt pairs well with nuts and seeds – adding almonds or pumpkin seeds to your bowl can significantly boost its magnesium content. In the UK, a common breakfast dessert is granola with yoghurt and fruit – try making a homemade version full of nuts and low in sugar.
You can also use yoghurt as a base for sauces (like tzatziki with cucumber and garlic) or as a healthier alternative to mayonnaise in salads. People with lactose intolerance can opt for lactose-free yoghurts fortified with magnesium or plant-based options (e.g. almond or soy yoghurts) – though these usually contain less magnesium than traditional dairy.
9. Black Beans and Other Legumes
Magnesium: Legumes – including beans, peas, lentils, chickpeas, and soy – are excellent plant-based sources of magnesium and many other minerals. Black beans are particularly noteworthy: cooked black beans contain approximately 70–120 mg of magnesium per 100 g, depending on the variety and preparation.
According to USDA data, one cup (172 g) of cooked black beans delivers around 120 mg of magnesium, or roughly 30% of the daily requirement.
Soybeans (edamame) are also rich in magnesium, providing about 65 mg per 100 g, while tofu delivers around 35 mg. Other beans, such as white or kidney beans, provide around 50–60 mg per 100 g when cooked. Lentils and chickpeas offer about 40–50 mg.
All of these make legumes one of the most important foods high in magnesium, especially for plant-based diets.
Why are they beneficial? Legumes are rich in plant protein and form the foundation of vegetarian and vegan diets (they are often referred to as “plant meat”). In addition to magnesium, they provide potassium, iron, zinc, and B vitamins – especially folate. They’re also an outstanding source of dietary fibre – one cup of black beans contains around 15 g, over half of the daily minimum requirement.
A legume-rich diet helps lower cholesterol and blood pressure, improves blood sugar control, and reduces the risk of heart disease. The soluble fibre in beans slows glucose absorption and promotes fullness, supporting weight management.
Legumes have a low glycaemic index and are recommended for people with diabetes. Their fibre and phytonutrients also support gut health and may reduce the risk of digestive cancers.
How to include them in your diet: There are countless options. Legumes can be eaten hot or cold, in main dishes, soups, salads, or spreads. Black beans are a staple in Mexican cuisine (e.g. burritos, chilli sin carne), chickpeas are used in hummus and falafel, and lentils are great in soups and stews like Indian dal.
In Poland, white beans such as “Piękny Jaś” are traditional in dishes like baked beans. Canned legumes are convenient and retain most nutrients – just rinse before using.
To improve mineral absorption from legumes (magnesium, iron, zinc), soaking and cooking them in fresh water helps reduce phytate content. Those not used to high fibre should introduce legumes gradually to avoid bloating – red lentils or mung beans are more digestible to start with.
10. Buckwheat (Groats)
Magnesium: Buckwheat is a pseudo-cereal exceptionally rich in magnesium. Cooked buckwheat groats provide around 65 mg of magnesium per 100 g. A standard serving (150 g cooked, about ¾ cup) delivers around 95 mg, covering 25–30% of the daily requirement.
In its raw form, before cooking, buckwheat is even more concentrated – around 231 mg per 100 g – but it absorbs water during cooking, diluting the content per weight.
Compared to other grains, buckwheat stands out. For instance, brown rice has only ~39 mg/100 g cooked, and quinoa ~64 mg/100 g. Buckwheat also contains fewer phytates than whole wheat, improving magnesium absorption.
Why is it healthy? Buckwheat isn’t just a source of magnesium. It’s high in manganese, copper, zinc, and rutin – a flavonoid antioxidant that supports blood vessels. It's gluten-free, making it a good choice for people with coeliac disease or gluten intolerance.
Cooked buckwheat has a low glycaemic index (~40–50) and is high in fibre, preventing blood sugar spikes. Buckwheat may also improve cholesterol profiles – studies link it to lower LDL and higher HDL levels, thanks to its unique proteins and antioxidants.
It also contains high-quality plant protein, including lysine, an amino acid lacking in many grains – making it a great complement to legumes in plant-based diets.
How to prepare it: In Poland, buckwheat is commonly served with stews or mushroom sauces, but it can be used in many other ways. Try adding cooked groats to salads (e.g. with roasted vegetables, feta, and pumpkin seeds), use it as a rice substitute in stuffed vegetables, or include it in bakes.
Buckwheat flour can be used for pancakes, blinis, or fritters – richer in magnesium than wheat-based ones. Cooked in milk with nuts, fruit, and cocoa, buckwheat can also become a breakfast “buckwheat porridge” – a magnesium-rich food combining several nutrient sources.
In the UK, buckwheat is not as popular as oats or quinoa but is often available in health food stores. It's worth trying to diversify your diet and boost your magnesium intake.
Summary
As shown, there are many accessible natural alternatives to magnesium supplements. Including foods like pumpkin seeds, nuts (almonds, cashews), leafy green vegetables, legumes, whole grains, dark chocolate, and fatty fish in your daily diet can effectively meet your magnesium needs.
Importantly, these foods also provide numerous other nutrients that contribute to overall health. For example, a handful of pumpkin seeds or almonds plus a portion of greens can supply over half of your daily magnesium – while also adding fibre, protein, and healthy fats to your plate.
By replacing highly processed foods with whole, natural products, you'll not only increase your magnesium intake but also gain a wide range of vitamins and minerals that work synergistically.
According to the NHS, a balanced diet should provide sufficient magnesium for most people. Supplements may only be necessary in specific cases (e.g. confirmed deficiency or increased demand), and ideally under medical supervision.
For the average person, the best source of this mineral is simply fresh, unprocessed food – the natural sources of magnesium described above.
By choosing a variety of magnesium-rich foods and including them regularly in meals, you'll not only maintain healthy magnesium levels but also support your health in a holistic way.
Lastly, magnesium works best when combined with other nutrients. For proper absorption, vitamin D (found in oily fish and fortified dairy) and B vitamins (in nuts, whole grains, legumes) are key. That’s why the best strategy is to consume magnesium as part of a healthy, varied diet – not in isolation.
In summary: magnesium from nature tastes better and works better. Enjoy your seeds, nuts, and greens!
Sources
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