what food is highest in magnesium
The food highest in magnesium is pumpkin seeds. One source lists pumpkin seeds at 159 mg per 30 g serving, and another nutrient table shows pumpkin seeds among the highest magnesium foods at about 550–592 mg per 100 g.
Best magnesium-rich foods
Here are some top choices:
- Pumpkin seeds.
- Chia seeds.
- Almonds.
- Cashews.
- Spinach.
- Brown rice.
Highest by serving
If you want the biggest magnesium boost in a normal snack-sized portion, pumpkin seeds are the standout. A 30 g serving provides more magnesium than chia seeds, almonds, or cashews in the same source’s list.
Easy way to use it
A simple option is to sprinkle pumpkin seeds on yogurt, oatmeal, salads, or trail mix. That makes it easy to add magnesium without changing your whole meal.
| Food | Magnesium |
|---|---|
| Pumpkin seeds | 159 mg per 30 g | [1]
| Chia seeds | 114 mg per 30 g | [1]
| Almonds | 80 mg per 30 g | [1]
| Spinach, cooked | 158 mg per 1 cup | [3]