Quick answerThe richest everyday sources of magnesium are seeds, nuts, whole grains, beans and pulses, and green leafy vegetables. A small handful of pumpkin seeds can provide around half of an adult’s daily needs. Most adults need about 270 to 300mg of magnesium a day, and a varied diet can usually provide it.

Before reaching for a supplement, it is worth looking at your shopping basket. Magnesium is found in a wide range of affordable foods, many of which you probably already buy. This guide turns that into a practical list you can take to the supermarket or your local health food shop.

Key takeaways

• Seeds, nuts, whole grains, beans and leafy greens are the best sources.
• Simple swaps from white to wholegrain foods boost intake noticeably.
• A typical day of balanced meals can easily exceed 300mg.

How much magnesium do you need?

According to the NHS, adults aged 19 to 64 need around:

• 300mg a day for men
• 270mg a day for women

Magnesium contributes to the reduction of tiredness and fatigue, normal muscle function, normal functioning of the nervous system and the maintenance of normal bones. Most people should be able to get enough from a varied diet, which is exactly what the list below is designed to help with.

The magnesium-rich foods shopping list

The figures below are approximate and based on typical portion sizes. Actual amounts vary by brand, variety and cooking method, so use them as a guide rather than exact values.

Food	Typical portion	Approx. magnesium
Pumpkin seeds	30g (small handful)	150mg
Quinoa, cooked	150g	95mg
Almonds	30g	80mg
Cashew nuts	30g	80mg
Spinach, cooked	80g	60–70mg
Brown rice, cooked	150g	60mg
Wholemeal bread	2 slices	50–60mg
Dark chocolate (70–85%)	25g	55mg
Porridge oats	40g (dry)	50mg
Black beans, cooked	80g	50mg
Edamame beans	80g	50mg
Peanut butter	2 tablespoons	50mg
Chia seeds	1 tablespoon	50mg
Banana	1 medium	30mg

Seeds and nuts

Seeds are the stand-out source. Pumpkin seeds, chia seeds, sunflower seeds, sesame seeds and ground flaxseed are easy to sprinkle on porridge, yoghurt, salads and soups. Among nuts, almonds, cashews and Brazil nuts are particularly good. Brazil nuts are also very high in selenium, so a few at a time is plenty.

Choose unsalted versions where possible, and remember that nuts and seeds are energy-dense, so a 30g portion is a sensible daily amount. Toasting seeds lightly in a dry pan brings out their flavour and makes them more appealing to children.

Whole grains

Refining grains removes much of their magnesium, so swapping white for wholegrain makes a real difference. Useful swaps include:

• White bread for wholemeal or seeded bread
• White rice for brown rice, quinoa or buckwheat
• Sugary cereals for porridge oats, shredded wholegrain or bran flakes
• White pasta for wholewheat pasta

Beans, pulses and soya

Black beans, kidney beans, chickpeas, lentils, edamame and tofu all contribute magnesium along with protein and fibre. Tofu content varies widely; tofu made with magnesium chloride (sometimes listed as nigari) tends to contain more, so check the ingredients list.

Tinned beans are a budget-friendly, no-soak option. Rinse them to reduce salt.

Green leafy vegetables

Spinach, kale, Swiss chard and spring greens contain magnesium, because it sits at the centre of the chlorophyll molecule that makes plants green. Spinach is the richest of the common options, although it also contains oxalates that can reduce how much is absorbed. Eating a mix of greens is the best approach.

Other useful sources

• Dark chocolate with 70% cocoa or more, enjoyed in small amounts
• Avocados and bananas, which add smaller amounts
• Oily fish such as salmon and mackerel
• Milk and yoghurt, which provide modest amounts alongside calcium
• Hard tap water, which in many parts of the UK, including Essex, naturally contains some magnesium

A day of magnesium-rich eating

Here is how easily the foods above add up across a normal day:

• Breakfast: porridge made with 40g oats, topped with a tablespoon of chia seeds and a sliced banana (about 130mg)
• Lunch: wholemeal sandwich with peanut butter, plus a small handful of almonds (about 180mg)
• Dinner: bean and spinach curry with brown rice (about 170mg)
• Snack: two squares of dark chocolate (about 30mg)

That totals roughly 500mg, comfortably above the daily requirement for most adults, without any supplements.

Tips for getting more magnesium from food

• Keep a jar of mixed seeds by the kettle or on the breakfast table.
• Batch-cook grains such as brown rice or quinoa to use through the week.
• Add a tin of beans to soups, stews and pasta sauces.
• Choose seeded or wholemeal bread as your default loaf.
• Steam rather than boil vegetables, as some minerals leach into cooking water.

Many of these foods are also rich in fibre, which feeds beneficial gut bacteria. If you are interested in that side of things, read our guide to prebiotics vs probiotics. Increase fibre gradually and drink plenty of fluids to avoid bloating.

Magnesium-rich foods on a budget

Eating for magnesium does not need to be expensive. Some of the best-value sources in UK supermarkets are:

• Porridge oats, which cost only a few pence per bowl.
• Tinned beans and chickpeas, often cheaper than meat as a protein source.
• Frozen spinach, which is just as nutritious as fresh and keeps for months.
• Peanut butter, ideally a version with no added sugar or palm oil.
• Sunflower seeds, usually cheaper than pumpkin seeds and still a good source.
• Brown rice and wholewheat pasta, often similar in price to the white versions.

Buying nuts and seeds in larger bags and storing them in airtight jars in a cool cupboard can lower the cost per portion.

What can reduce magnesium absorption?

Your body does not absorb all of the magnesium you eat. Several everyday factors can make a difference:

• Very high-dose zinc supplements may compete with magnesium.
• Phytates in whole grains and beans can bind minerals, although soaking, sprouting and fermenting (as in sourdough bread) reduce them.
• Oxalates in spinach and rhubarb lower the amount absorbed from those foods.
• Heavy alcohol intake increases magnesium losses through the kidneys.

None of these is a reason to avoid nutritious foods. A varied diet balances them out naturally.

Magnesium on a plant-based diet

Vegans and vegetarians often have good magnesium intakes because so many plant foods contain it. The nutrients that need more attention on a vegan diet are usually vitamin B12, iodine, vitamin D and omega-3. Our article on vitamin B12 foods for vegans explains how to cover B12 reliably.

When might food not be enough?

Some people find it harder to meet their needs through food alone, including older adults, people with certain digestive conditions, heavy drinkers and people taking some long-term medicines. If you are concerned, speak to your GP or pharmacist before starting a supplement.

If you do decide to supplement, the NHS advises that 400mg or less a day from supplements is unlikely to cause harm. Our guide to the best time to take magnesium covers forms, timing and medicines to keep separate.

You will find many of the foods on this list, including organic seeds, nuts and wholefoods, at the BeWell health food shop in Chelmsford.

Frequently asked questions

Which food has the most magnesium?

Among everyday foods, pumpkin seeds are one of the richest sources, providing roughly 150mg in a 30g handful.

Are bananas high in magnesium?

Bananas contain some magnesium, around 30mg in a medium fruit, but seeds, nuts and whole grains provide far more.

Can you get enough magnesium from food alone?

Yes, most healthy adults can meet their needs through a varied diet that includes whole grains, nuts, seeds, beans and leafy greens.

Does cooking destroy magnesium?

Magnesium is not destroyed by heat, but some can leach into cooking water. Steaming and using cooking liquid in soups help retain it.

Is dark chocolate a good source of magnesium?

Yes, in moderation. A 25g portion of 70 to 85% dark chocolate provides around 55mg, though it is also high in sugar and saturated fat.

Medical DisclaimerThis content is for general information only and is not a substitute for professional medical advice. Please consult your GP, pharmacist, or qualified healthcare professional before starting any new supplement, especially if you are pregnant, planning a pregnancy, breastfeeding, taking medication, managing a health condition, or considering supplements for children.