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Foods high in magnesium are mostly seeds, nuts, legumes, leafy greens and whole grains. According to USDA FoodData Central, one ounce of roasted pumpkin seeds has about 156 milligrams of magnesium, roughly 37% of the Daily Value, while an ounce of almonds or a half cup of cooked spinach each provides close to a fifth. Below is a USDA table of common magnesium foods with values per serving and per 100 grams, the official intake references, how much magnesium the body absorbs, and why the safety picture for food is different from supplements.
Peptide Labs does not sell food; we sell a few supplements that contain magnesium, and one is described below with label facts only. This article is general nutrition information, not medical advice.
Key Takeaways
- Pumpkin seeds, chia, almonds, cashews, cooked spinach, tofu, beans and whole grains are the richest everyday sources in USDA data.
- Adult RDAs are 400 to 420 milligrams a day for men and 310 to 320 for women; the label Daily Value is 420.
- About half of Americans get less magnesium from food than the estimated average requirement, per NIH survey analysis.
- Refining grains strips much of the magnesium, so whole grains matter.
- Magnesium from food does not pose a risk for healthy people; large amounts from supplements often cause diarrhea.
Foods high in magnesium: USDA table
The values below come from the USDA FoodData Central SR Legacy database. Serving sizes are USDA’s standard portions, and the percent Daily Value uses the FDA label value of 420 milligrams. Amounts vary with variety, brand and preparation, so use the numbers as close guides.
| Food and serving | Magnesium per serving (milligrams) | % Daily Value | Per 100 g (milligrams) | FDC ID |
|---|---|---|---|---|
| Pumpkin seeds, roasted, 1 oz | 156 | 37% | 550 | 170557 |
| Chia seeds, 1 oz | 95 | 23% | 335 | 170554 |
| Almonds, dry roasted, 1 oz | 79 | 19% | 279 | 170158 |
| Spinach, boiled, 1/2 cup | 78 | 19% | 87 | 168463 |
| Cashews, dry roasted, 1 oz | 74 | 18% | 260 | 170571 |
| Tofu, firm (calcium sulfate), 1/2 cup | 73 | 17% | 58 | 172475 |
| Dark chocolate, 70-85% cacao, 1 oz | 65 | 15% | 228 | 170273 |
| Black beans, boiled, 1/2 cup | 60 | 14% | 70 | 173735 |
| Quinoa, cooked, 1/2 cup | 59 | 14% | 64 | 168917 |
| Rolled oats, dry, 1/2 cup | 56 | 13% | 138 | 173904 |
| Peanut butter, smooth, 2 tbsp | 54 | 13% | 168 | 172470 |
| Peanuts, dry roasted, 1 oz | 50 | 12% | 178 | 173806 |
| Edamame, prepared, 1/2 cup | 50 | 12% | 64 | 168411 |
| Potato, baked with skin, 1 medium | 48 | 11% | 28 | 170093 |
| Brown rice, cooked, 1/2 cup | 39 | 9% | 39 | 169704 |
| Plain low-fat yogurt, 8 oz container | 39 | 9% | 17 | 170886 |
| Sunflower seeds, dry roasted, 1 oz | 37 | 9% | 129 | 170563 |
| Soymilk, 1 cup | 36 | 9% | 15 | 172456 |
| Banana, 1 medium | 32 | 8% | 27 | 173944 |
| Flaxseed, ground, 1 tbsp | 27 | 6% | 392 | 169414 |
| Salmon, Atlantic farmed, cooked, 3 oz | 26 | 6% | 30 | 175168 |
| Whole-wheat bread, 1 slice | 24 | 6% | 75 | 172688 |
Seeds and nuts dominate the per-100-gram column because they are dense and dry, while beans, greens and grains earn their place through the larger portions people eat. Combining several of these in a day, such as oats at breakfast, beans or tofu at lunch and a handful of nuts, adds up quickly.
How much magnesium do adults need?
The Recommended Dietary Allowances (RDAs) published by the National Academies are 400 milligrams a day for men 19 to 30 and 420 for men 31 and older, and 310 milligrams for women 19 to 30 and 320 for women 31 and older, according to the NIH Office of Dietary Supplements (ODS). During pregnancy the RDA is 350 to 360 milligrams depending on age. The Daily Value on food labels is 420 milligrams.
Many people fall short. ODS cites an analysis of national survey data from 2013 to 2016 that found 48% of Americans of all ages get less magnesium from food and beverages than their estimated average requirement, with men 71 and older and teenagers the most likely to have low intakes. Low intake on a survey is not the same as a deficiency, which a clinician assesses.
Nuts high in magnesium, and seeds
Among nuts high in magnesium, almonds and cashews lead in USDA data, with peanuts and peanut butter close behind. Seeds go further: pumpkin seeds are the single richest common food in the table, and chia, sunflower and flax also contribute. The trade-off is energy density. Roasted pumpkin seeds and almonds carry about 574 and 598 calories per 100 grams, so a measured handful works better than eating from the bag. Our guides to chia seeds and flaxseed cover their fiber and safety notes, such as drinking enough water with them.
Beans, greens and whole grains
ODS names green leafy vegetables such as spinach, legumes, nuts, seeds and whole grains as good sources and notes that, in general, foods containing dietary fiber provide magnesium. Black beans, edamame and tofu each supply a meaningful share per half cup, and cooked spinach is one of the richest vegetables. Processing matters for grains: refining that removes the germ and bran lowers magnesium substantially, which is why brown rice, oats, quinoa and whole-wheat bread appear in the table and their refined versions do not. For fiber targets that line up with these foods, see how much fiber per day.
Water, dairy and fortified foods
Magnesium also arrives from less obvious places. ODS notes that tap, mineral and bottled waters can be sources, though the amount ranges from about 1 to more than 120 milligrams per liter depending on the source and brand, and some breakfast cereals have magnesium added. Yogurt, milk, soymilk, bananas, potatoes and fish make smaller but steady contributions. Many of these high magnesium foods are also rich in potassium, as our companion guide to foods high in potassium shows.
How much magnesium your body absorbs
Not all of the magnesium on a food label reaches the bloodstream. ODS states that roughly 30% to 40% of dietary magnesium is typically absorbed. That is one reason intake references are set well above what the body actually retains, and why consistent everyday sources matter more than any single magnesium-rich meal.
Who may fall short on magnesium
ODS lists groups more likely to have low magnesium status: people with gastrointestinal conditions that cause chronic diarrhea or malabsorption, such as Crohn’s disease or celiac disease; people with type 2 diabetes, who can lose more magnesium in urine; people with alcohol dependence (see our magnesium and alcohol guide); and older adults, who tend to eat less magnesium and take more medicines that affect it. Long-term use of proton pump inhibitor acid reducers, usually for more than a year, and of loop or thiazide diuretics can also lower magnesium. If you are in one of these groups or have symptoms you are worried about, talk to your clinician; a food list cannot tell you your magnesium status.
Food vs supplements
ODS states that magnesium from food does not pose a health risk in healthy individuals, because the kidneys eliminate the excess in urine. Supplements and medicines are different: large amounts often cause diarrhea with nausea and cramping, and the Food and Nutrition Board set its upper limits for supplemental magnesium only. Our guides to magnesium oxide, magnesium glycinate vs citrate and when to take magnesium cover forms, limits and timing.
As one example of a supplement label, Let Loose capsules list magnesium as magnesium oxide plus a proprietary ozonated magnesium blend and are marketed for regular bowel movements. The label says the product may have a laxative effect and tells people with kidney disease to ask a doctor before use. Magnesium supplements can also reduce the absorption of some antibiotics and osteoporosis medicines, so ask your pharmacist how to space them. None of that applies to eating more beans or almonds, which is why food remains the first step.
Frequently Asked Questions
What foods are highest in magnesium?
In USDA data, pumpkin seeds, chia, almonds, cooked spinach, cashews, tofu, dark chocolate, black beans and quinoa are among the richest per typical serving.
Which nuts are high in magnesium?
Almonds and cashews lead common nuts, with about a fifth of the Daily Value per ounce, followed by peanuts and peanut butter.
Are bananas a good source of magnesium?
They contribute a little, about 8% of the Daily Value per medium banana, but seeds, nuts, beans and greens provide much more.
How much magnesium do adults need each day?
The RDA is 400 to 420 milligrams for men and 310 to 320 for women, depending on age. The Daily Value on labels is 420.
Can you get too much magnesium from food?
ODS says food magnesium does not pose a risk for healthy people because the kidneys remove the excess. People with kidney disease should follow their clinician’s advice.
Do magnesium rich foods replace supplements?
For most people food can cover needs. Whether a supplement makes sense is a question for your clinician, especially with kidney disease or regular medicines.
Questions about a label? Contact us or read our Buyer’s Guide. Food is the main source of these minerals for most people; if you have a medical condition, take prescription medicines or are pregnant, ask a healthcare provider before changing your diet a lot or adding any supplement, and follow the label. 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.
Last reviewed October 2026.
Related guides: Magnesium Glycinate vs Citrate: How the Types of Magnesium Compare, Magnesium for Sleep: What the Research Shows and Which Forms Were Studied, Foods High in Potassium: USDA Table, Daily Value and Who Should Be Careful, Pumpkin Seeds Benefits: USDA Nutrition, Pepitas vs Whole Seeds and the Evidence.