Last updated: October 2026
The foods highest in magnesium are pumpkin seeds, chia seeds, almonds, cashews, spinach, peanuts, beans, wholegrains and soya milk. A small handful of pumpkin seeds provides about 156mg, more than half of a woman’s daily 270mg. Adults need 300mg (men) or 270mg (women) a day, and most can get it from a varied diet.
Below: a table of magnesium-rich foods with amounts per portion, a sample day that hits your target, tips for vegans and fussy eaters, and when a supplement makes sense.
How much magnesium do you need?
| Who | Magnesium per day (UK) |
|---|---|
| Men aged 19 and over | 300mg |
| Women aged 19 and over | 270mg |
| Teenagers 15 to 18 | 300mg |
Magnesium contributes to the reduction of tiredness and fatigue, normal muscle function, normal psychological function and the maintenance of normal bones and teeth. See signs of magnesium deficiency and magnesium for kids.
Foods high in magnesium: the list
Amounts are from US Department of Agriculture food data, with portions converted to approximate UK measures. The last column shows the share of a woman’s daily 270mg.
| Food and portion | Magnesium | % of 270mg |
|---|---|---|
| Pumpkin seeds, roasted, 28g (small handful) | 156mg | 58% |
| Chia seeds, 28g (about 2 tablespoons) | 111mg | 41% |
| Almonds, roasted, 28g (about 23 nuts) | 80mg | 30% |
| Spinach, boiled, about 90g | 78mg | 29% |
| Cashews, roasted, 28g | 74mg | 27% |
| Peanuts, roasted, about 35g | 63mg | 23% |
| Shredded wheat, 2 biscuits | 61mg | 23% |
| Soya milk, 240ml glass | 61mg | 23% |
| Black beans, cooked, about 85g | 60mg | 22% |
| Edamame, cooked, about 80g | 50mg | 19% |
| Peanut butter, 2 tablespoons | 49mg | 18% |
| Baked potato with skin, 100g | 43mg | 16% |
| Brown rice, cooked, about 100g | 42mg | 16% |
| Plain low-fat yoghurt, 225g | 42mg | 16% |
| Instant oats, 1 sachet | 36mg | 13% |
| Kidney beans, tinned, about 85g | 35mg | 13% |
| Banana, 1 medium | 32mg | 12% |
| Milk, 240ml glass | 27mg | 10% |
| Salmon, cooked, 85g | 26mg | 10% |
| Wholemeal bread, 1 slice | 23mg | 9% |
| Avocado, about 75g | 22mg | 8% |
| Chicken breast, roasted, 85g | 22mg | 8% |
About 30% to 40% of the magnesium in food is absorbed, according to the US National Institutes of Health, which is why a varied diet over the whole day matters more than any single food.
A day of magnesium-rich eating
| Meal | Example | Approx. magnesium |
|---|---|---|
| Breakfast | 2 shredded wheat with a glass of soya milk and a banana | 154mg |
| Snack | A small handful of almonds | 80mg |
| Lunch | Baked potato with beans and a side of spinach | about 150mg |
| Dinner | Salmon with brown rice and broccoli | about 80mg |
| Total | about 470mg |
That comfortably covers the daily need for men and women.
Tips to get more magnesium
- Sprinkle seeds on porridge, yoghurt or salads.
- Swap white for wholegrain bread, rice and pasta.
- Add beans or lentils to soups, stews and chilli.
- Snack on nuts instead of crisps or biscuits.
- Eat leafy greens most days.
- Vegans can easily hit their target with seeds, nuts, beans, wholegrains and soya.
- Cut back on alcohol, which increases magnesium losses.
Some people take more magnesium for energy or sleep. See magnesium for energy and magnesium for sleep.
When a supplement makes sense
Most people don’t need one if they eat well. A supplement can help if your diet is limited, you drink a lot of alcohol, you take medicines that lower magnesium (such as long-term acid-reducing tablets or some diuretics), or you have a gut condition that affects absorption. The NHS advises no more than 400mg a day from supplements. Our Magnesium Glycinate Sleep Complex provides 148mg of elemental magnesium per serving, as an evening drink. See types of magnesium and magnesium side effects.
FAQs
What food is highest in magnesium?
Pumpkin seeds: a 28g handful has about 156mg. Chia seeds, almonds, cashews and spinach are also very high.
How can I get 300mg of magnesium a day from food?
Combine wholegrain cereal, a handful of nuts or seeds, beans or lentils and leafy greens. A day like that easily passes 300mg.
Which fruit is high in magnesium?
Bananas (about 32mg each) and avocado are the best common fruit sources, but nuts, seeds and beans contain much more.
Is dark chocolate high in magnesium?
Dark chocolate does contain magnesium, but it’s also high in sugar and fat, so nuts and seeds are better everyday sources.
Do I need a magnesium supplement?
Most people can get enough from food. A supplement may help if your diet is limited or you take medicines that lower magnesium.
Sources
- US National Institutes of Health, Office of Dietary Supplements. Magnesium fact sheet for health professionals (food data from USDA FoodData Central).
- NHS. Vitamins and minerals: others (magnesium).
- British Nutrition Foundation. Nutrient requirements.
This guide is general information, not medical advice. Evopure makes the Magnesium Glycinate Sleep Complex.
