Where Can I Get Magnesium From in My Diet?

December 26, 2025 •

4 min read

According to dietary surveys, nearly half of US adults consume less magnesium than recommended, highlighting a common nutritional gap. It's crucial to understand where you can get magnesium from in your diet to ensure adequate intake for optimal body function.

Quick Summary

This article details the top dietary sources of magnesium, including nuts, seeds, and leafy greens. It provides practical tips for incorporating these foods into your meals to improve your health and overall well-being.

Key Points

Prioritize Plant-Based Foods: Nuts, seeds, legumes, whole grains, and leafy greens are the best sources of dietary magnesium.
Snack on Seeds and Nuts: Pumpkin seeds, chia seeds, almonds, and cashews offer a concentrated magnesium boost in small, convenient servings.
Choose Whole Grains Over Refined: Refining processes significantly reduce the magnesium content in grains, so opt for whole wheat products and brown rice.
Incorporate Dark Chocolate: For a treat that delivers magnesium and antioxidants, choose dark chocolate with a high cocoa content (at least 70%).
Cook with Nutrient-Dense Foods: Add spinach, black beans, and quinoa to your meals to easily increase your daily magnesium intake.
Focus on Variety: Consuming a diverse range of magnesium-rich foods is the most reliable way to maintain adequate levels consistently.
Consider Water Content: Tap, mineral, and bottled waters can also contribute to your magnesium intake, though content varies by brand.

Magnesium is a vital mineral involved in over 300 biochemical reactions within the body, influencing everything from muscle and nerve function to blood pressure regulation. A significant portion of the body's magnesium is stored in bones, with the remainder in soft tissues and blood. While the body tightly controls blood magnesium levels, habitually low dietary intake or other health issues can lead to deficiency over time.

The Importance of Magnesium

Magnesium serves as a crucial cofactor in numerous enzyme systems. It plays a role in energy creation by converting food into energy, aids in protein synthesis, and is essential for the creation and repair of DNA and RNA. Magnesium also supports the structural development of bones and is required for nerve impulse conduction and muscle contraction. Low magnesium levels have been linked to an increased risk of conditions like hypertension, heart disease, osteoporosis, and type 2 diabetes.

Top Dietary Sources of Magnesium

Incorporating a variety of magnesium-rich foods into your diet is the most effective way to meet your daily needs. The highest concentrations of this mineral are typically found in plant-based sources.

Nuts and Seeds

Nuts and seeds are often cited as the densest dietary sources of magnesium. They make for a convenient and healthy snack or can be added to meals.

Pumpkin Seeds: One of the most potent sources, with a single ounce providing a substantial portion of the recommended daily intake.
Chia Seeds: A small serving offers a considerable amount of magnesium, along with fiber and omega-3 fatty acids.
Almonds & Cashews: These are excellent sources of magnesium, healthy fats, and protein.

Legumes

Legumes, including beans, lentils, and chickpeas, are nutritional powerhouses high in fiber, protein, and various minerals, including magnesium.

Black Beans: A half-cup serving of cooked black beans is a great source.
Edamame: Shelled, cooked edamame provides a good boost of magnesium.
Lentils: A versatile ingredient for soups and salads that contributes to your daily magnesium intake.

Leafy Green Vegetables

Magnesium plays a central role in photosynthesis, meaning green, leafy vegetables are excellent sources.

Spinach: A cup of boiled spinach is particularly rich in magnesium.
Swiss Chard: Another dark, leafy green with high magnesium content.
Kale: While lower than spinach or chard, it still provides a healthy dose of magnesium.

Whole Grains

When grains are refined, much of the nutrient-rich germ and bran is removed, significantly lowering their magnesium content. Choose whole grains over their processed counterparts.

Quinoa: This gluten-free grain is not only high in protein but also contains a good amount of magnesium.
Brown Rice: Contains more magnesium than white rice.
Whole Wheat: Use whole wheat flour or bread instead of white flour products.

Other Notable Sources

Several other foods can help you achieve your daily magnesium goals.

Dark Chocolate: A small square of dark chocolate (70-85% cocoa) is a delightful source of magnesium and antioxidants.
Avocados: This fruit is a good source of magnesium, healthy fats, and potassium.
Bananas: Known for potassium, bananas also contribute a moderate amount of magnesium.
Fatty Fish: Fish like salmon and halibut provide magnesium alongside beneficial omega-3 fatty acids.

Comparison of Magnesium-Rich Foods


Food (per serving)	Serving Size	Magnesium (mg)	Source of Nutrients
Pumpkin Seeds	1 oz (28 g)	156	Magnesium, protein, healthy fats
Chia Seeds	1 oz (28 g)	111	Magnesium, fiber, omega-3s
Almonds	1 oz (28 g)	80	Magnesium, healthy fats, vitamin E
Spinach (Boiled)	½ cup	78	Magnesium, iron, calcium, vitamins A & C
Black Beans (Cooked)	½ cup	60	Magnesium, protein, fiber
Dark Chocolate (70-85%)	1 oz (28 g)	64	Magnesium, antioxidants
Avocado	½ cup cubed	22	Magnesium, healthy fats, potassium

Maximizing Your Magnesium Intake

To make magnesium-rich foods a staple in your diet, try these tips:

Snack Smart: Replace high-sugar snacks with a handful of almonds, cashews, or pumpkin seeds.
Boost Breakfast: Add chia seeds to oatmeal or smoothies. Include shredded wheat cereal or use whole wheat bread for toast.
Enhance Salads: Sprinkle toasted nuts and seeds over your salad greens, or add black beans and avocado.
Cook Creatively: Use spinach in omelets, stir-fries, or pasta dishes. Prepare chili with black and kidney beans. Swap white rice for brown rice or quinoa as a side dish.

Conclusion

Getting enough magnesium is essential for maintaining proper body function and supporting long-term health. The best way to achieve this is by consciously including a variety of magnesium-rich foods in your daily meals. By focusing on nuts, seeds, leafy greens, legumes, and whole grains, you can easily meet your needs without relying on supplements. A varied, balanced diet is the key to providing your body with the nutrients it needs to thrive. For more detailed information on magnesium, consult the NIH Office of Dietary Supplements Fact Sheet.

Frequently Asked Questions

Pumpkin seeds, chia seeds, and dark leafy greens like spinach are among the richest dietary sources of magnesium. Nuts such as almonds and cashews, and legumes like black beans also contain very high levels.

For most healthy individuals, a balanced diet rich in nuts, seeds, whole grains, and leafy greens is sufficient to meet daily magnesium requirements. A varied diet is the most effective approach.

Early signs of a magnesium deficiency include fatigue, loss of appetite, and muscle weakness. More severe cases can lead to muscle cramps, numbness, tingling, and abnormal heart rhythms.

While some minerals can leach into water during cooking, especially boiling, the effect on magnesium content is generally minimal. Using cooking liquids in soups or sauces can help retain any lost minerals.

Yes, dark chocolate with high cocoa content (70% or more) is a good source of magnesium. A single ounce provides a significant amount, along with beneficial antioxidants.

Bananas contain a moderate amount of magnesium, providing around 32 mg per medium fruit. While a good source, they are not as concentrated as nuts, seeds, or leafy greens.

To quickly increase your intake, focus on dense sources like roasted pumpkin seeds, which offer a large dose in a small serving. Incorporating nuts and leafy greens into several meals throughout the day can also help.