# Foods high in magnesium: 30 foods ranked, and how much you need

Nearly half of Americans get less magnesium from food than their estimated needs. Here are 30 foods ranked with USDA numbers, the official daily needs, who tends to fall short, and an ordinary day of meals that covers it.

Source: https://nourishandstrong.com/foods-high-in-magnesium
Published: 2026-11-08
Updated: 2026-11-08
By: the Nourish & Strong team
General information, not medical advice.

**The short answer:** the foods highest in magnesium are seeds, cooked leafy greens, beans and whole grains. Three tablespoons of hemp seeds have 210 mg, an ounce of pumpkin seeds 156 mg and a cup of cooked spinach 157 mg, against a Daily Value of 420 mg. Adult women need 310 to 320 mg a day and adult men 400 to 420 mg, according to the NIH.

Magnesium helps run more than 300 reactions in your body, MedlinePlus says, from muscle and nerve function to a steady heartbeat and strong bones. Most of us can get enough from food, and the foods that supply it tend to be the same fiber-rich ones that do you good in other ways.

## What foods are high in magnesium?

Seeds, nuts, beans, soy foods, cooked leafy greens and whole grains are the foods highest in magnesium. These numbers come from USDA FoodData Central (SR Legacy). The % DV column uses the 420 mg Daily Value set by the FDA, which counts 20% or more as a high source.

| Food | Portion | Magnesium | % DV |
| --- | --- | --- | --- |
| Hemp seeds, hulled | 3 tbsp (30g) | 210 mg | 50% |
| Spinach, cooked | 1 cup (180g) | 157 mg | 37% |
| Pumpkin seeds, roasted | 1 oz (28g) | 156 mg | 37% |
| Swiss chard, cooked | 1 cup (175g) | 150 mg | 36% |
| Soybeans, cooked | 1 cup (172g) | 148 mg | 35% |
| Black beans, cooked | 1 cup (172g) | 120 mg | 29% |
| Quinoa, cooked | 1 cup (185g) | 118 mg | 28% |
| Brazil nuts | 1 oz (6 nuts, 28g) | 107 mg | 25% |
| Edamame, cooked | 1 cup (155g) | 99 mg | 24% |
| Chia seeds | 1 oz (28g) | 95 mg | 23% |
| Black-eyed peas, cooked | 1 cup (171g) | 91 mg | 22% |
| Atlantic mackerel, cooked | 3 oz (85g) | 82 mg | 20% |
| Brown rice, cooked | 1 cup (202g) | 79 mg | 19% |
| Almonds | 1 oz (28g) | 77 mg | 18% |
| Cashews, dry roasted | 1 oz (28g) | 74 mg | 18% |
| Kidney beans, cooked | 1 cup (177g) | 74 mg | 18% |
| Firm tofu, calcium-set | ½ cup (126g) | 73 mg | 17% |
| Lentils, cooked | 1 cup (198g) | 71 mg | 17% |
| Dark chocolate, 70 to 85% | 1 oz (28g) | 65 mg | 15% |
| Shredded wheat cereal | 1 cup (49g) | 65 mg | 15% |
| Rolled oats, dry | ½ cup (40g) | 56 mg | 13% |
| Ground flaxseed | 2 tbsp (14g) | 55 mg | 13% |
| Peanut butter, smooth | 2 tbsp (32g) | 54 mg | 13% |
| Dried figs | ½ cup (75g) | 51 mg | 12% |
| Peanuts, dry roasted | 1 oz (28g) | 50 mg | 12% |
| Whole-wheat bread | 2 slices (64g) | 48 mg | 11% |
| Potato, baked, with skin | 1 medium (173g) | 48 mg | 11% |
| Avocado | 1 cup cubed (150g) | 44 mg | 10% |
| Plain low-fat yogurt | 1 cup (245g) | 42 mg | 10% |
| Sunflower seeds, dry roasted | 1 oz (28g) | 37 mg | 9% |

One US cup is about 240 ml, and an ounce is about 28g. Notice how the list sorts itself: plant foods with fiber fill the top. The NIH says that, in general, foods with dietary fiber provide magnesium, so our list of [high-fiber foods](https://nourishandstrong.com/high-fiber-foods) overlaps heavily with this one. Some breakfast cereals also have magnesium added, so check the label.

## How much magnesium do you need per day?

Adult women need 310 to 320 mg of magnesium a day and adult men need 400 to 420 mg, from food and drinks combined. These are the NIH’s Recommended Dietary Allowances:

| Age | Women | Men | Pregnancy |
| --- | --- | --- | --- |
| 14 to 18 | 360 mg | 410 mg | 400 mg |
| 19 to 30 | 310 mg | 400 mg | 350 mg |
| 31 and older | 320 mg | 420 mg | 360 mg (31 to 50) |

Your body absorbs about 30% to 40% of the magnesium in food and drinks, the NIH says. Too much magnesium from food isn’t a risk for healthy people, because the kidneys get rid of the extra. The limits that matter apply to supplements. Our guide to [which magnesium is best](https://nourishandstrong.com/which-magnesium-is-best) compares the forms, and our [magnesium glycinate](https://nourishandstrong.com/magnesium-glycinate) guide looks at the sleep research.

## Can you get enough magnesium from food alone?

Yes, most people can get enough magnesium from food alone, but many don’t. An NIH analysis of national survey data from 2013 to 2016 found that 48% of Americans got less magnesium from food and drinks than they need. Adult men 71 and older and teenagers were the most likely to fall short. In an earlier survey, adults who didn’t take supplements averaged 268 mg a day (men) and 234 mg (women) from food, well below the allowances.

Some people are more likely to run low, because they eat less of it or lose more of it. The NIH and Harvard name these groups:

- **People with gut conditions** such as Crohn’s disease or celiac disease, or who’ve had part of the small intestine removed, because chronic diarrhea and poor absorption drain magnesium.
- **People with type 2 diabetes**, because high blood sugar makes the kidneys pass more urine, which carries magnesium out.
- **People who drink heavily over a long time**, through poor diet, digestive upset and losses in urine.
- **Older adults**, who tend to eat less magnesium, absorb less from the gut and lose more through the kidneys. They’re also more likely to take medicines that affect magnesium.

The NIH lists loss of appetite, nausea, vomiting, fatigue and weakness as early signs of a real deficiency, though those symptoms have many causes. If you’re in one of these groups or have symptoms, ask your doctor about it, and don’t change any medicine on your own. Night cramps are a common reason people look up magnesium, and our guide to [leg cramps at night](https://nourishandstrong.com/leg-cramps-at-night) covers what actually helps.

## Does cooking destroy magnesium?

The sources we checked don’t report big magnesium losses from home cooking, but they do flag refining. The NIH says refining grains in ways that strip out the germ and bran substantially lowers their magnesium, and Harvard notes that food processing can reduce magnesium in plant foods. USDA data show how large the gap is:

| Whole grain | Magnesium | Refined version | Magnesium |
| --- | --- | --- | --- |
| Brown rice, cooked, 1 cup | 79 mg | White rice, enriched, cooked, 1 cup | 19 mg |
| Whole-wheat flour, 1 cup | 164 mg | White all-purpose flour, enriched, 1 cup | 28 mg |

Even enriched white rice and flour stay far lower, as the numbers show. Swapping white rice for brown, or white bread for whole wheat, is one of the easiest ways to raise your intake. Our guide to [whether oatmeal is good for you](https://nourishandstrong.com/is-oatmeal-good-for-you) covers another whole-grain staple. Water can count too: the NIH says tap, mineral and bottled water carry anywhere from 1 mg to more than 120 mg of magnesium per liter, depending on the source and brand.

## Which foods are high in magnesium and potassium?

Cooked spinach and Swiss chard, beans, potatoes with the skin, avocado, plain yogurt and bananas are good sources of both magnesium and potassium. If you’re eating for blood pressure, that overlap is handy, and our list of [foods high in potassium](https://nourishandstrong.com/foods-high-in-potassium) has the potassium numbers. For bones, chia seeds, soybeans, calcium-set tofu and almonds are rich in both magnesium and calcium, as our list of [foods high in calcium](https://nourishandstrong.com/foods-high-in-calcium) shows.

## How do you get enough magnesium from food?

You get enough magnesium from food by building each meal around a whole grain, a bean or a green, and snacking on nuts or seeds. Here’s an ordinary day, with numbers from USDA data:

| Meal | What you eat | Magnesium |
| --- | --- | --- |
| Breakfast | Oatmeal from ½ cup rolled oats, with a sliced banana | 88 mg |
| Lunch | 1 cup black beans over 1 cup brown rice | 199 mg |
| Snack | 1 oz almonds | 77 mg |
| Dinner | 3 oz baked salmon, a medium baked potato with skin and 1 cup cooked broccoli | 107 mg |
| **Total** |  | **471 mg (112% DV)** |

Small swaps add up from there. An ounce of pumpkin seeds on your oatmeal adds 156 mg. Trading the white rice in a takeout meal for brown adds about 60 mg. A cup of cooked spinach stirred into soup adds 157 mg. Start with one swap this week, and if you’re short on ideas, bananas work in more meals than you’d think.

## Quick questions

### Which fruit has the most magnesium?

Among common fruits, dried figs and avocado are high in magnesium. Half a cup of dried figs has about 51 mg, a cup of avocado about 44 mg and a medium banana about 32 mg, according to USDA data. Fruit is a modest source overall, though. Seeds, beans and cooked greens give far more per serving.

### Are bananas high in magnesium?

A medium banana has about 32 mg of magnesium, or 8% of the Daily Value, according to USDA data. That’s a useful contribution rather than a high source. Pair a banana with oatmeal, nut butter or a handful of pumpkin seeds and the meal climbs well past 100 mg.

### Is dark chocolate high in magnesium?

Dark chocolate with 70% to 85% cacao has about 65 mg of magnesium per ounce, or 15% of the Daily Value, according to USDA data. That’s similar to an ounce of almonds or cashews. Seeds, beans and cooked greens give more per serving, so treat chocolate as a bonus rather than your main source.

### How much magnesium is too much?

Magnesium from food isn’t a problem for healthy people, because the kidneys remove the extra, the NIH says. The upper limit of 350 mg a day applies to supplements only, according to Harvard. High-dose supplements can cause diarrhea, nausea and cramping. People with reduced kidney function should ask their doctor before taking any.

### What are the signs of low magnesium?

Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue and weakness, according to the NIH. True deficiency is rare, MedlinePlus says, and these symptoms have many other causes. If you have them and are in a higher-risk group, such as having a gut condition or type 2 diabetes, see your doctor.

### Is magnesium good for you?

Yes. Magnesium is essential, and MedlinePlus says your body uses it in more than 300 reactions, including muscle and nerve function, heart rhythm, blood sugar control and bone strength. The NIH says nutrient needs should be met mainly through food. Harvard notes that trials of magnesium supplements for blood pressure and diabetes have had mixed results.

This article is general information, not medical advice. Magnesium needs differ with age, sex, pregnancy and health conditions. If you have kidney disease, a gut condition, diabetes or take regular medicines, talk to your doctor before adding a magnesium supplement, and don’t change or stop any medicine on your own.

## Sources

- [NIH Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals, updated January 2026](https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/)
- [Harvard T.H. Chan School of Public Health, The Nutrition Source. Magnesium](https://nutritionsource.hsph.harvard.edu/magnesium/)
- [MedlinePlus. Magnesium in diet](https://medlineplus.gov/ency/article/002423.htm)
- [USDA FoodData Central. SR Legacy food composition data](https://fdc.nal.usda.gov/)