What Is the Food Highest in Magnesium?

Magnesium is an essential mineral involved in more than 300 enzymatic processes, including energy production, muscle and nerve function, and bone maintenance. Many diets now provide less magnesium than recommended, so identifying magnesium-dense foods helps people meet needs through food first, and supplements when necessary.

Top magnesium-rich foods

Whole foods that concentrate magnesium also deliver cofactors such as fiber, protein, and other minerals that promote absorption. Among plant foods, seeds and nuts are especially dense sources, while leafy greens, legumes, and whole grains provide consistent amounts across servings.

Pumpkin seeds: the highest food source

Pumpkin seeds (pepitas) are widely cited as the food highest in magnesium. One ounce (about 28 g) supplies roughly 150 mg of magnesium—around 40% of the adult reference intake—making them one of the most concentrated whole-food sources. They also contain zinc, iron, manganese, and healthy fats, which support mineral absorption and metabolic health.

Other notable magnesium sources

Spinach is a leading leafy green for magnesium; 100 g raw provides about 79 mg, and a cooked cup can supply a substantially higher amount per serving due to water loss. Chia seeds offer about 95 mg per 28 g serving, plus fiber and omega-3 ALA. Almonds and other nuts contribute meaningful amounts—about 80 mg per ounce for almonds—while legumes such as black beans provide around 120 mg per cooked cup. Quinoa, a gluten-free pseudo-cereal, supplies roughly 118 mg per cooked cup and also delivers complete protein.

Fruits and treats with magnesium

Avocado contains modest magnesium (about 58 mg per whole fruit) alongside potassium and monounsaturated fats that aid nutrient balance. Dark chocolate (70–85% cacao) provides about 64 mg per ounce and supplies antioxidants that may complement magnesium’s cardiovascular roles.

Practical considerations for diet and supplements

Consistent intake of a variety of magnesium-rich foods usually meets requirements for many adults. Techniques that preserve minerals—such as quick steaming of greens, avoiding excessive boiling of grains, and reducing discarded cooking water—help retain magnesium. Combining magnesium-rich foods with healthy fats (for example, olive oil with spinach or avocado) can enhance overall nutrient absorption.

When dietary intake is insufficient due to restricted eating patterns, gastrointestinal issues, or increased physiological needs, supplements may be appropriate. For balanced approaches that consider food-first strategies alongside product information, see the Topvitamine guide on magnesium-rich foods: magnesium-rich foods explained. Additional context on nutrient interactions and lifestyle strategies appears in articles on adaptogenic herbs for stress and energy and in a practical overview of what happens when you start taking multivitamins. A concise external summary about beginning multivitamin use is available at this telegra.ph note.

In clinical contexts, individual assessment of magnesium status and interactions with medications or other minerals (calcium, potassium) guides whether supplements are recommended. Dietary patterns emphasizing seeds, nuts, leafy greens, legumes, and whole grains offer a reliable base to achieve recommended magnesium intake without relying solely on pills.

For general reference, the Topvitamine homepage provides further product and educational resources: Topvitamine.