What Contains Magnesium? Foods Containing Magnesium

Foods Containing Magnesium

What Contains Magnesium?

  • Dark chocolate
  • Avocado
  • Almonds, cashews, peanuts
  • Banana
  • Milk
  • Salmon
  • Dry beans
  • Rolled oats
  • Spinach
  • Soybean
  • Whole grain foods
  • Dark leafy greens
  • Pumpkin seeds

For the most accurate information and healthy results, get support from a specialist doctor. The information in our content is not a prescription. We wish you healthy days…

Foods that contain the most magnesium include; seeds and nuts such as pumpkin seeds, almonds, sunflower seeds, peanuts, hazelnuts and walnuts; whole grains, especially oatmeal and whole wheat; legumes such as black beans, chickpeas, lentils and kidney beans; dark leafy greens, especially spinach, chard and broccoli; and seafood such as mackerel, sardines, shrimp and mussels.

According to the World Health Organization (WHO) data, an adult individual needs an average of 280-350 mg of magnesium per day. So, what foods should be consumed to provide this amount?

Dark chocolate

Dark chocolate is a sweet source among foods containing magnesium. 28 grams of dark chocolate contains approximately 64 mg of magnesium . Dark chocolate is also rich in antioxidants. It also accelerates fat burning and blood circulation.


Avocado is often known among the public as being rich in healthy fats. In fact, it is also a fruit rich in nutrients containing natural magnesium. A medium-sized avocado contains 58 mg of magnesium . It is common to consume avocado in salads, sandwiches or as guacamole sauce. Avocado is also beneficial for health with other important substances such as potassium and folate, which support heart health.

Avocado, which is very useful for those looking for healthier answers to the question of what contains magnesium , meets 15% of the daily magnesium requirement. With its high fiber content, avocado can also easily meet the vitamins you need and provide a balance in potassium. Avocado is a tropical option among the list of foods containing magnesium, with both its pleasant taste and nutritional content.

Almonds, Cashews, Peanuts

Cashew nuts are an important nut rich in magnesium. 30 grams of cashew nuts contain 82 mg of magnesium. You can consume cashews as a snack or use them in meals and salads. Those who are allergic to cashews or cannot eat them can also consume almonds, which contain 80 mg of magnesium in 30 grams (about a handful).


A medium-sized banana, which has a high potassium content, also contains 32 mg of magnesium, making it one of the foods with the most magnesium. Bananas, with their energizing and satiating properties, can be consumed before or after exercise, balancing your energy levels and preventing muscle cramps.

Banana, which is a delicious answer to the question of which foods contain magnesium, also triggers the secretion of serotonin, known as the happiness hormone, and makes you smile!


Milk, which is known to be very beneficial for bone development, is also a rich food with about 24-27 mg of magnesium in one glass (200 ml) . Milk and dairy products can be consumed for breakfast, as a snack or with meals. If you do not consume milk, you can meet your magnesium needs with other dairy products such as yogurt and low-fat milk.

If you like to consume milk and also pay attention to your magnesium needs, you can create a right alternative with low-fat milk that you will consume regularly on a daily basis . However, as with many foods, it is beneficial to avoid excessive consumption of milk.


Magnesium-rich foods are also found in seafood. For example, 100 grams of cooked salmon has about 29 mg of magnesium. In addition to salmon , magnesium is also found in seafood such as mackerel, sardines, shrimp, and crab . Seafood is rich in magnesium, as well as omega-3 fatty acids and protein.

Dry beans

Did you know that legumes, an indispensable helper in the kitchen, are a complete storehouse of magnesium ? Also beneficial in terms of iron and potassium, legumes are an important source of protein, especially for individuals who prefer a vegan diet.

Dried legumes are among the foods rich in vegetable protein, fiber, vitamins, and minerals. They are also an important source of magnesium. 1 cup of cooked black beans contains approximately 120 mg of magnesium . Black beans are more often used in soups, salads, burritos, or main dishes.

Other legumes rich in magnesium are:

  • Chickpeas
  • Lentil
  • Kidney bean
  • Pea
  • Soybean

Rolled oats

Oatmeal is also rich in fiber, B vitamins, and antioxidants . You can increase your magnesium intake by consuming oatmeal for breakfast, quinoa salad for lunch, or whole wheat bread for dinner. Oatmeal, which is among the whole grain foods, reduces the risk of infection and therefore reduces the risk of heart attack.


Spinach is a dark leafy green that is rich in magnesium and can be used in many ways. 100 grams of spinach contains approximately 79 mg of magnesium. Spinach is also rich in iron, calcium, vitamins A and C, and folate . It can be consumed in salads, smoothies, or meals. Curly greens such as arugula and cress are also high in magnesium and nutritious options.


This food, which is also rich in iron, potassium, phosphorus and vitamin K, also has a regulating effect on the digestive system. Soybeans are among the foods containing zinc, iron and magnesium . 1 bowl of cooked soybeans contains approximately 148 mg of magnesium . In this respect, it is among the foods with the highest magnesium.

Soybeans, which are also rich in iron, potassium, phosphorus and vitamin K, regulate the digestive system. Thanks to their high fiber content, soybeans support digestive health and minimize the risk of constipation.

Whole Grain Foods

Another answer to the question of what contains magnesium is whole grains. Whole grains, especially brown rice, oatmeal, quinoa and whole wheat bread, contain high levels of magnesium. Staple foods such as wheat, barley, oats or quinoa are among the powerful supplements in terms of magnesium, as are legumes.

Dark Leafy Greens

Greens are essential for a healthy life and weight control! Foods with dark greens such as cabbage, radish, and spinach can meet your magnesium needs. If you do not consume many vegetables; but want to balance your magnesium deficiency, you can easily consume the greens you prefer with meals or as a salad. Foods with dark greens such as cabbage, radish, spinach, chard, and broccoli meet your magnesium needs.

Pumpkin seeds

Pumpkin seeds are among the most potent sources of magnesium. One ounce (28 grams) of pumpkin seeds (about a handful) has 150 mg of magnesium. Pumpkin seeds are also rich in iron, zinc, and healthy fats. Pumpkin seeds can be eaten raw or roasted as a snack, or added to salads, yogurt, or granola.

Food Groups Containing the Most Magnesium

Magnesium is essential for many important functions, from muscle and nerve function to energy metabolism, bone health to the cardiovascular system.

The body cannot produce magnesium, such an important mineral, so we must get enough of it from our daily diet. So, which foods contain magnesium and which food groups do these foods belong to?

Sea products

  • Salmon
  • Mackerel
  • Sardine
  • Prawn
  • Mussel
  • Octopus

Dry beans

  • Black Beans
  • Chickpeas
  • Lentil
  • Kidney bean
  • Dried peas
  • Haricot bean

Dark Leafy Greens

  • Spinach
  • Chard
  • Broccoli
  • Dark leaf lettuce
  • Curly greens such as arugula and cress

Seeds and Nuts

  • Pumpkin seeds
  • Sunflower seeds
  • Almond
  • Peanut
  • Hazelnut
  • Walnut

Whole Grains

  • Rolled oats
  • Bulgur wheat
  • Whole Wheat Bread
  • Whole wheat
Category Food
Sea products Salmon
Dry beans Black Beans
Kidney bean
Dried Peas
Haricot bean
Dark Leafy Greens Spinach
Dark Leaf Lettuce
Curly greens such as arugula and cress
Seeds and Nuts Pumpkin seeds
Sunflower seeds
Whole Grains Rolled oats
Bulgur wheat
Whole Wheat Bread
Whole wheat


  • Healthline – Foods High in Magnesium
  • Medical News Today – The Top 15 Foods High in Magnesium
  • National Institutes of Health – Magnesium

How to Consume Magnesium-Containing Foods?

We have answered the question of what contains magnesium as much as possible, now let’s talk about how these foods should be consumed.

Magnesium is necessary for many functions such as energy production, muscle function, nerve conduction and bone health, and should be taken in sufficient amounts daily. For this, it is necessary to choose the right foods and consume them correctly.


  • You can increase your magnesium intake by adding spinach or chard to your daily salad.
  • If you wish, you can add chickpeas or black beans to your salad a few times a week.
  • You can make a salad with shrimp or salmon and make a delicious meal.
  • You can increase the nutritional value of your salad by adding a handful of sunflower seeds or peanuts.


  • You can meet your daily magnesium needs by adding green leafy vegetables to a smoothie in the morning or during lunch.
  • You can add sliced ​​banana to your smoothies to both sweeten them and increase their nutritional value.
  • Oatmeal and some nuts (such as almonds and cashews) also go well in smoothies and meet your magnesium needs.

Main course

  • You can increase both protein and magnesium intake by adding legumes to many soup recipes.
  • Noodle recipes prepared with shrimp or sardines can be a healthy dinner option.
  • You can get both omega-3 fatty acids and magnesium by baking salmon fillets in the oven.

How Often Should Magnesium-Containing Foods Be Consumed?

If you are wondering what magnesium is found in, you may also be wondering how often you should consume them. Let us say from the beginning that you need to get enough magnesium, which is an important part of a healthy diet.

  • It is ideal to consume dark leafy greens (such as spinach, chard, broccoli) at least 3-4 times a week.
  • Consuming legumes 2-3 times a week can help you meet your daily magnesium needs.
  • Adding seafood (such as salmon, sardines, shrimp) to your table at least twice a month increases your magnesium intake.
  • If you eat a handful of seeds or nuts (such as pumpkin seeds, almonds, peanuts) a day, your daily magnesium level will also be balanced.
  • Eating a banana daily can also increase your magnesium and potassium levels and be a healthy snack option.

For the most accurate information and healthy results, get support from a specialist doctor. The information in our content is not a prescription. We wish you healthy days…

Frequently Asked Questions About Magnesium-Containing Foods

Which Food Contains the Highest Magnesium?

The highest magnesium content is found in pumpkin seeds. 100 grams of pumpkin seeds contain 535 mg of magnesium. Daily magnesium needs can be met at a significant level by consuming pumpkin seeds.

What to Do to Increase Magnesium?

To increase magnesium levels, you should consume magnesium-rich foods. Foods high in magnesium include dark leafy greens (spinach, Swiss chard), legumes (chickpeas, lentils), pumpkin seeds, almonds, whole grains (oatmeal, whole wheat bread), avocados, and bananas . Reducing alcohol and caffeine consumption also increases magnesium absorption.

How to Get Magnesium Naturally?

Magnesium is obtained naturally by consuming foods that contain magnesium. A balanced diet with a variety of fruits and vegetables, grains, and seafood helps to absorb magnesium.

What are the drinks that contain magnesium?

Drinks containing magnesium include mineral water, magnesium-fortified sports drinks, almond milk, soy milk, cocoa drinks and some green vegetable juices (spinach, kale) . These drinks help increase magnesium levels naturally.

What is the Daily Magnesium Requirement?

The daily amount of magnesium required varies by age and gender. Adult men can take 400-420 mg, and adult women can take 310-320 mg. In pregnant women, this requirement increases to 350-360 mg. For children, the requirement is between 80-410 mg depending on age group.

Age range Men (mg/day) Women (mg/day)
14 – 18 410 360
19-30 400 310 – 320
31-50 420 320
51 and above 430 330

*This table shows how magnesium needs vary by age and gender. Remember, needs may also vary during pregnancy and breastfeeding.

Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of Foodstrend.com, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on Foodstrend.com's journey toward a healthier and happier lifestyle.

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