Magnesium is found in many everyday foods, especially nuts, seeds, whole grains, legumes, leafy greens, and some fish and dairy.

Quick Scoop

Here’s a handy breakdown of what foods have magnesium and roughly how much they offer per serving.

Nuts and seeds (magnesium powerhouses)

These are some of the richest and most convenient sources.

  • Pumpkin seeds, roasted: about 150–535 mg per 100 g (around 150 mg per ounce).
  • Sunflower seeds: about 420 mg per 100 g.
  • Chia seeds: about 111 mg per ounce.
  • Flax seeds: similarly high, often 100+ mg per ounce.
  • Cashews: about 74–270 mg per 100 g (around 74–80 mg per ounce).
  • Almonds: about 80 mg per ounce.
  • Peanuts and peanut butter: about 48–63 mg per small serving (¼ cup or 2 tbsp).

Quick tip: A small handful of nuts and seeds as a snack can easily give you 15–25% of your daily magnesium.

Legumes and soy foods

Legumes add magnesium plus fiber and protein.

  • Black beans: around 50–60 mg per ½ cup cooked.
  • Kidney beans: about 35 mg per ½ cup cooked.
  • Navy beans, mung beans: roughly 60–95 mg per ½ cup cooked.
  • Edamame (young soybeans): about 50 mg per ½ cup.
  • Soymilk (fortified): about 60 mg per cup.
  • Tofu: around 35 mg per 100 g serving.

Whole grains and grain products

Swapping refined grains for whole versions boosts magnesium intake.

  • Brown rice: about 42–88 mg per ½–1 cup cooked.
  • Oats / oatmeal (especially whole or rolled): about 36–140 mg per serving.
  • Buckwheat: about 85–86 mg per cup cooked.
  • Millet, quinoa, barley, whole wheat: generally 50–100 mg per cooked cup.
  • Whole wheat or wholemeal bread: about 24–90 mg per slice.
  • Fortified breakfast cereals: around 40+ mg per serving.

Leafy greens and vegetables

Dark green leaves are classic magnesium sources.

  • Spinach, cooked: about 57–158 mg per ½–1 cup.
  • Swiss chard, beet greens, kale, collard, mustard, and turnip greens: similar high levels, often giving 20–37% of daily needs per cooked cup.
  • Peas: about 120 mg per 100 g.
  • Potatoes (especially baked with skin): around 40+ mg per medium potato.
  • Avocado: about 20–22 mg per small serving (½ cup or ~75 g).

Fruit options

Fruits aren’t as dense in magnesium as nuts or seeds, but they still help.

  • Bananas: around 32–36 mg each.
  • Raisins and other dried fruits: moderate amounts (helpful in small handfuls).
  • Avocado (technically a fruit): as above, ~20–22 mg per ½ cup.

Fish, meat, and dairy

These contribute smaller but still useful amounts.

  • Salmon, mackerel, halibut, herring: roughly 26–60+ mg per 3 oz cooked.
  • Chicken breast: about 24 mg per small portion.
  • Beef and pork: around 18–22 mg per serving.
  • Milk (1%): roughly 24–28 mg per cup.
  • Yogurt: about 42 mg per 8 oz.

Extras you might not expect

A few “bonus” foods that quietly add magnesium.

  • Dark chocolate (70%+ cacao): about 64–290 mg per 100 g (around 60+ mg per ounce).
  • Wheat bran and wheat germ: very high, roughly 300–550 mg per 100 g.
  • Fortified foods (some cereals, plant milks): often enriched to add magnesium.

Simple way to build a magnesium‑rich day

Here’s a quick example of how a normal day of eating can cover a big portion of your magnesium:

  • Breakfast: Oatmeal topped with chia seeds and a sliced banana, plus a cup of milk or fortified plant milk.
  • Lunch: Brown rice bowl with black beans, spinach, and avocado.
  • Snack: A handful of almonds and pumpkin seeds.
  • Dinner: Baked salmon with potatoes (skin on) and steamed greens.
  • Treat: A small piece of dark chocolate.

This kind of pattern usually gets most adults close to or above 300–400 mg of magnesium per day, depending on portion sizes.

Compact HTML table of key foods

Below is an HTML table listing common magnesium‑rich foods and approximate magnesium per typical serving.

html

<table>
  <thead>
    <tr>
      <th>Food</th>
      <th>Typical serving</th>
      <th>Approx. magnesium (mg)</th>
    </tr>
  </thead>
  <tbody>
    <tr><td>Pumpkin seeds (roasted)</td><td>1 oz</td><td>~150</td></tr>
    <tr><td>Sunflower seeds</td><td>100 g</td><td>~420</td></tr>
    <tr><td>Chia seeds</td><td>1 oz</td><td>~111</td></tr>
    <tr><td>Almonds</td><td>1 oz</td><td>~80</td></tr>
    <tr><td>Cashews</td><td>1 oz</td><td>~74–80</td></tr>
    <tr><td>Peanuts</td><td>30 g</td><td>~48</td></tr>
    <tr><td>Peanut butter</td><td>2 tbsp</td><td>~49–63</td></tr>
    <tr><td>Black beans (cooked)</td><td>1/2 cup</td><td>~50–60</td></tr>
    <tr><td>Kidney beans (cooked)</td><td>1/2 cup</td><td>~35</td></tr>
    <tr><td>Edamame (cooked)</td><td>1/2 cup</td><td>~50</td></tr>
    <tr><td>Tofu</td><td>100 g</td><td>~35</td></tr>
    <tr><td>Brown rice (cooked)</td><td>1/2 cup</td><td>~40–45</td></tr>
    <tr><td>Oatmeal</td><td>1 packet / 1 bowl</td><td>~36–60</td></tr>
    <tr><td>Buckwheat (cooked)</td><td>1 cup</td><td>~85–86</td></tr>
    <tr><td>Whole wheat bread</td><td>1 slice</td><td>~24–25</td></tr>
    <tr><td>Fortified cereal</td><td>1 serving</td><td>~40–45</td></tr>
    <tr><td>Spinach (cooked)</td><td>1/2–1 cup</td><td>~57–158</td></tr>
    <tr><td>Leafy greens (kale, chard, etc., cooked)</td><td>1 cup</td><td>~70–160</td></tr>
    <tr><td>Baked potato with skin</td><td>1 medium</td><td>~40–45</td></tr>
    <tr><td>Avocado</td><td>1/2 cup / ~75 g</td><td>~20–22</td></tr>
    <tr><td>Banana</td><td>1 medium</td><td>~32–36</td></tr>
    <tr><td>Plain yogurt</td><td>8 oz</td><td>~42</td></tr>
    <tr><td>Milk (1%)</td><td>1 cup</td><td>~24–28</td></tr>
    <tr><td>Salmon (cooked)</td><td>3 oz</td><td>~26–30</td></tr>
    <tr><td>Dark chocolate (&gt;=70% cacao)</td><td>1 oz</td><td>~60–70</td></tr>
  </tbody>
</table>

TL;DR: To get more magnesium, focus on nuts and seeds, beans and lentils, whole grains, leafy greens, and a bit of fish, dairy, or fortified foods spread through the day.

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