This page is part of: Magnesium
Short answer
Magnesium is widespread in plant and animal foods; the richest sources are nuts, seeds, legumes, leafy green vegetables and whole grains. Fiber-containing foods generally provide magnesium as well; refining grain markedly reduces this content. The values below are taken from the NIH table and are based on US product data. [1]
Which foods contain the most magnesium?
The NIH states that magnesium is widely found in plant and animal foods and beverages. Leafy green vegetables (for example, spinach), legumes, nuts, seeds and whole grains are good sources. In general, fiber-containing foods also provide magnesium; some breakfast cereals are also fortified with magnesium. [1]
Refining grains so that the bran and germ are removed markedly reduces magnesium content; the difference between whole wheat bread and white rice in the table below reflects this. [1]
Magnesium per serving table
The values are from the NIH table “Magnesium content of selected foods”; serving sizes are given as in the original (1 ounce ≈ 28 g, 3 ounces ≈ 85 g, “cup” is the US measure). The percentage is calculated against the US Daily Value of 420 mg. [1]
| Food (serving) | Magnesium (mg) | Percent of Daily Value |
|---|---|---|
| Pumpkin seeds, roasted (1 ounce ≈ 28 g) | 156 | 37% |
| Chia seeds (1 ounce) | 111 | 26% |
| Almonds, dry roasted (1 ounce) | 80 | 19% |
| Spinach, boiled (½ cup) | 78 | 19% |
| Cashews, dry roasted (1 ounce) | 74 | 18% |
| Peanuts, oil roasted (¼ cup) | 63 | 15% |
| Shredded wheat cereal (2 large biscuits) | 61 | 15% |
| Soymilk, plain (1 cup) | 61 | 15% |
| Black beans, cooked (½ cup) | 60 | 14% |
| Edamame, shelled, cooked (½ cup) | 50 | 12% |
| Peanut butter, smooth (2 tablespoons) | 49 | 12% |
| Potato, baked with skin (3.5 ounces ≈ 100 g) | 43 | 10% |
| Brown rice, cooked (½ cup) | 42 | 10% |
| Yogurt, plain, low fat (8 ounces ≈ 227 g) | 42 | 10% |
| Oatmeal, instant (1 packet) | 36 | 9% |
| Kidney beans, canned (½ cup) | 35 | 8% |
| Banana (1 medium) | 32 | 8% |
| Atlantic salmon, farmed, cooked (3 ounces) | 26 | 6% |
| Milk (1 cup) | 24–27 | 6% |
| Halibut (a large flatfish), cooked (3 ounces) | 24 | 6% |
| Raisins (½ cup) | 23 | 5% |
| Whole wheat bread (1 slice) | 23 | 5% |
| Avocado, cubed (½ cup) | 22 | 5% |
| Chicken breast, roasted (3 ounces) | 22 | 5% |
| Ground beef, 90% lean, pan-broiled (3 ounces) | 20 | 5% |
| Broccoli, chopped, cooked (½ cup) | 12 | 3% |
| White rice, cooked (½ cup) | 10 | 2% |
| Apple (1 medium) | 9 | 2% |
| Carrot, raw (1 medium) | 7 | 2% |
The NIH states that foods providing 20% or more of the Daily Value are considered “high sources,” but that foods with lower percentages also contribute to a healthy dietary pattern. [1]
Limits of this table:
- US foods: Bulgur, tahini, lentils, green olives or regional products of Turkish cuisine are not in the table. A usable and free database for these is USDA FoodData Central; however, the content of a product made in Türkiye may differ by variety, soil and processing. [5]
- Serving definitions differ: Ranking foods without converting the measures to the same weight can be misleading (28 g of almonds and ½ cup of boiled spinach are not the same quantity).
- Cooking and processing: Boiling and refining change the content.
How much of the magnesium in foods is absorbed?
Typically 30–40% of magnesium taken with foods is absorbed. [1] In the study by Fine and colleagues, fractional absorption decreased as the amount of magnesium given with a meal increased; in the same study, almonds as a food source were as bioavailable as soluble magnesium acetate. [4] In this study magnesium acetate was added to the meal; the effect of spreading foods across the day on absorption was not tested separately.
Does water provide magnesium?
Tap, mineral and bottled waters can be a source of magnesium; the amount in water ranges from 1 mg per liter to over 120 mg per liter depending on the source and brand. [1] Azoulay and colleagues compared tap water analyses from 21 large North American cities with bottled waters; mineral content differed markedly between sources, and one liter of some moderately mineralized European bottled waters covered 16–41% of the adult magnesium reference intake. [2]
Magnesium in water is, in general, one of the components of water hardness. How much of the hardness comes from magnesium varies by region. The magnesium content of mains and bottled waters in Türkiye also varies by source; the magnesium amount of a water appears on the bottle label or in the local water authority’s analysis report.
How can magnesium be increased through a dietary pattern?
Referring to how the 2020–2025 US Dietary Guidelines define a healthy dietary pattern, the NIH states that a pattern containing a variety of vegetables, grains of which at least half are whole grains, low-fat milk and yogurt, legumes, nuts and seeds also provides good sources of magnesium; dry beans, lentils, soy products, peanuts, almonds and cashews are examples that provide magnesium. The same guidelines also recommend limiting alcohol; alcohol dependence is a known cause of magnesium deficiency. [1]
That nutritional needs should be met primarily through foods, and that supplements may be useful where needs cannot be met through foods, is relayed in the same source as the guidelines’ wording. [1] In short, the food list is not a criterion for testing a supplement need; it is a starting point for reviewing the dietary pattern.
Is it possible to get enough magnesium from foods?
According to the NIH, in US surveys many people take in less magnesium than recommended; in NHANES 2013–2016 data, 48% of Americans took in less magnesium from foods and beverages than the Estimated Average Requirement (EAR) for their age and sex group. [1]
EFSA, for its part, has set the adequate intake for adults at 350 mg/day for men and 300 mg/day for women. [3] Details on reference values are on the hub page. Even if intake from foods appears insufficient, the decision on a supplement is determined jointly by deficiency risk, medications and kidney status.
Detailed guideMagnesium guide: functions, reference intakes and safety Detailed guideMagnesium deficiency symptoms and the meaning of testing Detailed guideMagnesium forms: oxide, citrate, glycinate Detailed guideMagnesium benefits and the limits of the evidence Detailed guideWhen to take magnesiumFrequently asked questions
Which food contains the most magnesium?
In the NIH table, the highest values are roasted pumpkin seeds (156 mg per 28 g), chia seeds (111 mg per 28 g), almonds (80 mg per 28 g) and boiled spinach (78 mg per half cup). Values are based on US product data and vary by type and processing.
Are bananas rich in magnesium?
In the NIH table, 1 medium banana contains 32 mg of magnesium; this is about 8% of the Daily Value (420 mg). Nuts, seeds and legumes contain much more magnesium per serving.
Does tap or drinking water provide magnesium?
Magnesium in water ranges from 1 mg per liter to over 120 mg per liter depending on the source and brand. For this reason, the contribution of water can be learned from the label or a water analysis.
Is it possible to get enough magnesium from food?
Magnesium is widespread in leafy green vegetables, legumes, nuts, seeds and whole grains; personal adequacy varies with dietary pattern and health status.
Sources
- Guideline / review NIH Office of Dietary Supplements — Magnesium: Health Professional Fact Sheet (Tablo 2: seçili besinlerin magnezyum içeriği) (2022)Back to text ↑
- Source Comparison of the mineral content of tap water and bottled waters. (2001)Back to text ↑
- Institution EFSA NDA Panel — Scientific Opinion on Dietary Reference Values for magnesium (2015)Back to text ↑
- Human study Fine et al. — Intestinal absorption of magnesium from food and supplements (1991)Back to text ↑
- Source USDA Agricultural Research Service — FoodData CentralBack to text ↑
Method: Institutional clinical guidance and relevant studies were compared. Each finding is presented with its population, outcome, sources and limitations. Independent medical review has not yet been completed.
Updated
This content is for information only and is not medical advice. It does not recommend doses, products or vendors. Talk to your clinician before making any health decision.
