Magnesium is an essential mineral your body needs daily. It supports hundreds of processes in the body, including muscle and nerve function, energy production, and bone health.
While magnesium supplements can be necessary to fill magnesium deficiencies, eating magnesium-rich foods is an important place to start. Many common foods naturally contain magnesium, especially seeds, leafy greens, nuts, whole grains, fish, soy foods, and dark chocolate.
Below are 10 magnesium-rich foods to add to your routine, plus simple ways to work them into your diet.
1. Pumpkin Seeds
Pumpkin seeds are one of the richest natural food sources of magnesium. Just one ounce (about a handful) provides approximately 150-160 mg of magnesium, which is roughly 36-48% of an adult's daily magnesium needs.
They're also rich in plant-based protein, fiber, zinc, iron, and healthy fats, making them a nutrient-dense addition to your meal or snack.
Easy ways to eat more pumpkin seeds: Sprinkle them over yogurt, oatmeal, smoothie bowls, soups, or salads. You can also mix them into homemade trail mix or spread pumpkin seed butter onto toast.
2. Chia Seeds
Chia seeds are packed with nutrients. Just 2 tablespoons provide about 90-95 mg of magnesium, or roughly 21-23% of an adult's daily magnesium needs.
They're also an excellent source of fiber and plant-based omega-3 fatty acids.
Easy ways to eat more chia seeds: Make chia pudding, stir them into overnight oats, blend them into smoothies, or sprinkle them into your yogurt.
3. Spinach
Cooked spinach is one of the best vegetable sources of magnesium. One cup of cooked spinach contains approximately 155-160 mg of magnesium, providing about 37-38% of an adult's daily magnesium needs.
Spinach is also rich in vitamin K, folate, iron, and antioxidants.
Easy ways to eat more spinach: Add cooked spinach to eggs, pasta, soups, grain bowls, or even your smoothies.
4. Swiss Chard
Swiss chard is another leafy green that's naturally high in magnesium. One cup of cooked Swiss chard contains about 145-150 mg of magnesium, or approximately 35-36% of an adult's daily magnesium needs.
It also provides potassium, vitamin K, and beneficial plant compounds.
Easy ways to eat more Swiss chard: Sauté it with garlic, olive oil, and lemon, or add it to soups.
5. Brazil Nuts
Brazil nuts are well known for their selenium content, but they're also an excellent source of magnesium. A one-ounce serving (about 6-8 nuts) provides approximately 100-110 mg of magnesium, or about one-quarter of an adult's daily magnesium needs.
Since Brazil nuts are exceptionally high in selenium, just one or two nuts per day is generally enough to meet your selenium needs.
Easy ways to eat more Brazil nuts: Enjoy one or two as a snack, chop them into oatmeal, or add them to your smoothie.
6. Quinoa
Quinoa is a naturally gluten-free pseudocereal that's rich in magnesium, fiber, and plant-based protein. One cup of cooked quinoa provides approximately 115-120 mg of magnesium, or about 27-29% of an adult's daily magnesium needs.
Easy ways to eat more quinoa: Use it as a base for grain bowls, salads, or breakfast porridge.
7. Mackerel
Mackerel is a fatty fish that's rich with magnesium along with omega-3 fatty acids, vitamin D, and high-quality protein. A 3-ounce cooked serving contains approximately 50-60 mg of magnesium, or about 12-14% of an adult's daily magnesium needs.
Easy ways to eat more mackerel: Enjoy grilled or baked mackerel, order it when you're out for sushi, or use canned mackerel in salads, sandwiches, or grain bowls.
8. Dark Chocolate
If you're a fan of chocolate, dark chocolate is a surprisingly good source of magnesium. One ounce of dark chocolate (70-85% cocoa) contains approximately 60-65 mg of magnesium, providing about 15% of an adult's daily magnesium needs.
Dark chocolate also contains antioxidants called flavanols.
Easy ways to eat more dark chocolate: Enjoy a square after dinner, add chopped dark chocolate to oatmeal, or stir unsweetened cocoa powder into smoothies.
9. Avocado
Avocados are well known for their heart-healthy fats, but they also contain magnesium. One medium avocado provides approximately 55-60 mg of magnesium, or about 13-14% of an adult's daily magnesium needs.
They're also rich in potassium and fiber.
Easy ways to eat more avocado: Add sliced avocado to toast, salads, tacos, grain bowls, or smoothies.
10. Tofu
Tofu (or bean curd) is a versatile soy-based protein that also provides magnesium. A half-cup serving of firm tofu contains approximately 35-40 mg of magnesium, or about 10% of an adult's daily magnesium needs (the exact amount varies by preparation such as silken or firm).
It's also an excellent source of protein and can provide calcium when made with calcium sulfate or calcium chloride.
Easy ways to eat more tofu: Add tofu to stir-fries, curries, soups, grain bowls, or breakfast scrambles.
Can You Get Enough Magnesium From Food Alone?
Some people can meet their magnesium needs through a balanced diet that includes foods like seeds, nuts, leafy greens, whole grains, soy foods, fish, and dark chocolate.
However, intake can vary depending on your diet, lifestyle, and individual needs. If you don’t consistently eat magnesium-rich foods, a supplement may help fill nutritional gaps.
Two popular forms are magnesium glycinate and magnesium malate. Magnesium glycinate is often used in nighttime supplements because it pairs magnesium with glycine, an amino acid involved in relaxation and sleep support. Magnesium malate is another well-absorbed form that is commonly used in daily wellness formulas. In this form, the magnesium binds to malic acid, which promotes energy production.
Supplements can be effective, especially when taken alongside a healthy diet, consistent sleep routine, hydration, movement, and stress management.
Frequently Asked Questions About Magnesium Foods
Which foods have the most magnesium?
Some of the best magnesium-rich foods include pumpkin seeds, chia seeds, spinach, Swiss chard, quinoa, tofu, Brazil nuts, dark chocolate, avocado, and fatty fish like mackerel.
Seeds tend to be especially concentrated sources, while leafy greens, whole grains, and soy foods are also excellent sources.
Are bananas high in magnesium?
Bananas contain some magnesium, but they are not considered one of the richest sources. They’re better known for potassium. If your goal is to increase magnesium intake, foods like pumpkin seeds, chia seeds, spinach, quinoa, and Brazil nuts are stronger options.
What fruit is highest in magnesium?
In general, fruit isn't a rich magnesium source relative to seeds, nuts, and leafy greens. However, avocado is a good magnesium-containing fruit. Other fruits that contain smaller amounts of magnesium include dried figs, guava, blackberries, raspberries, and bananas.
What are signs of low magnesium?
Low magnesium can cause symptoms such as fatigue, weakness, nausea, muscle cramps, or abnormal heart rhythm in more serious cases. However, these symptoms can have many causes, so it’s best to speak with a healthcare professional if you’re concerned about a deficiency.
Can you take too much magnesium?
Magnesium from food is not typically a concern for healthy adults because the kidneys help remove excess amounts through urine.
High doses of magnesium supplements, however, can cause digestive side effects such as loose stools, nausea, or cramping. These digestive side effects are more common with low-bioavailable forms of magnesium such as magnesium oxide. People with kidney disease or those taking medications should speak with a healthcare provider before using magnesium supplements.
In Summary
Magnesium is an important mineral that supports hundreds of functions in the body. If you're looking to add more magnesium to your diet, reach for foods like pumpkin seeds, chia seeds, leafy greens, quinoa, tofu, avocado, dark chocolate, Brazil nuts, and fatty fish. From there, supplements such as magnesium glycinate or magnesium malate can help fill remaining nutritional gaps.
