Foods High in Magnesium: The Best Sources

July 13, 2026 Caroline Woods

Close-up of almonds, a food high in magnesium

Most people fall short on magnesium, and food is the best place to start closing the gap. Here are the everyday foods richest in it, with real numbers, and how to build them into your week.

Magnesium is one of the minerals people most commonly run low on, and while a supplement can help, the foundation is your plate. The good news is that the richest sources are ordinary, affordable foods you can add to any meal. This is the practical list, with the numbers that matter.

Quick answer

The foods highest in magnesium are pumpkin seeds, chia seeds, almonds, spinach, cashews, black beans, edamame, dark chocolate, avocado, and whole grains. Seeds, nuts, legumes, and leafy greens are the core groups. Adults need roughly 310 to 420 mg of magnesium per day, and a handful of pumpkin seeds alone covers a large share of that.

How much magnesium you need

The Daily Value for magnesium is 420 mg for adults, according to the NIH fact sheet, with recommended intakes in the range of about 310 to 420 mg depending on age and sex. Many people do not hit that from diet alone, which is exactly why knowing the richest food sources is useful.

The best food sources

Here are standout options, with approximate magnesium per serving based on the NIH data:

Pumpkin seeds lead the pack, with roughly 150 mg per ounce, close to half a day's target in a small handful.
Chia seeds, around 111 mg per ounce, easy to stir into yogurt or a smoothie.
Almonds and cashews, roughly 75 to 80 mg per ounce, a simple snack.
Spinach and other cooked leafy greens, around 78 mg per half cup.
Black beans, edamame, and legumes, roughly 50 to 80 mg per serving.
Dark chocolate (higher cocoa), about 65 mg per ounce, the most enjoyable entry on the list.
Avocado, bananas, and whole grains like brown rice and whole wheat, solid everyday contributors.

How to actually get more

You do not need to overhaul your diet. A few simple habits move the needle: keep a jar of pumpkin seeds or almonds for snacking, add a scoop of chia to breakfast, build a couple of meals a week around beans or leafy greens, and treat a square of dark chocolate as your magnesium-friendly dessert. Small, repeatable swaps beat a dramatic overhaul you will not keep.

When food is not enough

Even a good diet can leave a gap, especially if your intake of seeds, nuts, and greens is low. That is where a well-absorbed supplement fits, as a top-up rather than a replacement for food. The gentlest, most daily-friendly form is magnesium glycinate, which we cover in glycinate benefits and compare against other forms in forms compared. A clean magnesium glycinate from Of The Ancients is launching soon. If you take a supplement, keep it within sensible limits, since the upper limit for supplemental magnesium is 350 mg per day for adults.

Frequently asked questions

What food has the most magnesium? Pumpkin seeds are among the richest, with about 150 mg per ounce. Chia seeds, almonds, spinach, cashews, and black beans are also excellent sources.

How can I raise my magnesium naturally? Eat more seeds, nuts, legumes, and leafy greens, which are the top food groups for magnesium. Dark chocolate, avocado, and whole grains help too. A well-absorbed supplement can fill any remaining gap.

How much magnesium do I need a day? Adults need roughly 310 to 420 mg per day from all sources. The upper limit for magnesium from supplements specifically is 350 mg per day, separate from food.

About the Author

Anthony Gucciardi is the founder of Of The Ancients, which he started in 2023 to create evidence-based natural formulations rooted in both traditional wisdom and modern science. He writes about herbal supplements, nootropics, and everyday wellness. Learn more about the founder.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This is not medical advice and is for informational purposes only. Before using any dietary supplement, always consult a licensed healthcare professional, especially if you are pregnant or breastfeeding, taking prescription or over-the-counter medications, have kidney issues, or have or suspect a medical condition.