what foods contain magnesium

Many everyday foods are rich in magnesium, especially nuts, seeds, whole grains, legumes, and leafy greens.

Quick Scoop: Magnesium-Rich Foods

1. Nuts and seeds (top sources)

These are some of the most concentrated and convenient sources of magnesium.

• Pumpkin seeds (pepitas)
• Chia seeds
• Flaxseeds
• Almonds
• Cashews
• Peanuts and peanut butter
• Sunflower seeds and sesame seeds

You can sprinkle seeds on yogurt or salads, or have a small handful of nuts as a snack to boost magnesium intake.

2. Legumes and soy foods

Legumes provide fiber, protein, and a good dose of magnesium.

• Black beans
• Kidney beans
• Chickpeas
• Lentils
• Edamame (young soybeans)
• Tofu and other soy products

A bowl of chili with beans or a tofu stir‑fry is an easy way to add magnesium to a main meal.

3. Whole grains and starchy foods

Refining grains removes much of their magnesium, so whole forms matter.

• Brown rice
• Oats / oatmeal
• Whole wheat bread and pasta
• Quinoa and buckwheat
• Fortified breakfast cereals
• Baked potato with skin

Swapping white rice for brown rice or choosing whole‑grain bread instead of white are simple upgrades.

4. Leafy greens and vegetables

Green vegetables get much of their color from chlorophyll, which contains magnesium.

• Spinach (especially cooked)
• Kale
• Collard, mustard, and turnip greens
• Beet greens
• Broccoli and other green veg (smaller amounts)

Adding a side of sautéed spinach or a big mixed‑greens salad can meaningfully increase your magnesium.

5. Fruit and avocado

Fruits are usually moderate, but some are decent contributors.

• Avocado
• Banana
• Dried figs and prunes (moderate)

Avocado on toast or a banana with breakfast can help top up daily intake.

6. Dairy and fortified drinks

Dairy and some plant drinks add smaller but useful amounts.

• Milk (e.g., 1% milk)
• Yogurt
• Fortified soy beverages or other fortified plant milks

These can be helpful especially if you’re already consuming them for calcium or protein.

7. Fish, seafood, and meat

Animal foods aren’t the highest sources, but they contribute, especially in mixed diets.

• Salmon and other fatty fish
• Other fish and seafood
• Chicken breast
• Beef

Combining fish or poultry with whole grains and vegetables makes a magnesium‑friendly plate.

Handy HTML table of examples

html

<table>
  <thead>
    <tr>
      <th>Food</th>
      <th>Typical serving</th>
      <th>Approx. magnesium (mg)</th>
    </tr>
  </thead>
  <tbody>
    <tr>
      <td>Pumpkin seeds (pepitas)</td>
      <td>30 g</td>
      <td>≈159 mg</td>
    </tr>
    <tr>
      <td>Chia seeds</td>
      <td>30 g</td>
      <td>≈110–114 mg</td>
    </tr>
    <tr>
      <td>Almonds</td>
      <td>30 g (about 1 oz)</td>
      <td>≈80 mg</td>
    </tr>
    <tr>
      <td>Cashews</td>
      <td>30 g</td>
      <td>≈74–75 mg</td>
    </tr>
    <tr>
      <td>Brown rice, cooked</td>
      <td>1/2 cup</td>
      <td>≈40–72 mg</td>
    </tr>
    <tr>
      <td>Spinach, cooked</td>
      <td>1/2 cup</td>
      <td>≈57–78 mg</td>
    </tr>
    <tr>
      <td>Black beans, cooked</td>
      <td>1/2 cup</td>
      <td>≈60 mg</td>
    </tr>
    <tr>
      <td>Avocado</td>
      <td>1 medium</td>
      <td>≈50–60 mg</td>
    </tr>
    <tr>
      <td>Tofu</td>
      <td>100 g</td>
      <td>≈35 mg</td>
    </tr>
    <tr>
      <td>Salmon, cooked</td>
      <td>85–100 g</td>
      <td>≈26–30 mg</td>
    </tr>
    <tr>
      <td>Milk (1% fat)</td>
      <td>1 cup</td>
      <td>≈24–28 mg</td>
    </tr>
    <tr>
      <td>Whole‑wheat bread</td>
      <td>1 slice</td>
      <td>≈24–25 mg</td>
    </tr>
    <tr>
      <td>Banana</td>
      <td>1 medium</td>
      <td>≈30–32 mg</td>
    </tr>
  </tbody>
</table>

If you tell me your usual diet (for example, vegetarian, low‑carb, or dairy‑free), I can suggest specific magnesium‑rich foods that fit it.

Information gathered from public forums or data available on the internet and portrayed here.