Foods High in Magnesium — USDA Ranked List

Top Foods by Magnesium per 100g

Seeds and Nuts Dominate — Here's Why

The top of any magnesium ranking is dominated by seeds and nuts, and the pattern holds across virtually every dataset. The reason is structural: magnesium concentrates in plant seeds as part of the phytic acid (phytate) complex, which serves as the seed's phosphorus storage system. Magnesium ions bind to phytate, and because seeds pack a large amount of energy and minerals into a small mass, the concentrations are high per gram. Pumpkin seeds are the standout example. At 592 mg per 100g, a full 100g portion exceeds the adult daily value of 420 mg. In practice, however, nobody eats 100g of pumpkin seeds in one sitting. A realistic 30g portion — roughly a handful — delivers around 178 mg, which is approximately 42% of the daily value. That is a meaningful contribution from a small amount of food. Almonds and cashews tell a similar story. A 28g serving of raw almonds (about 23 whole nuts) provides roughly 72 mg of magnesium, and cashews at that same weight deliver about 82 mg. These are not the top sources per 100g, but they are among the most practical to eat consistently in real quantities. Flaxseed and chia seeds occupy the middle of the top tier. Their magnesium content per 100g is high, but the normal usage is a tablespoon or two (10–20g) sprinkled over food — enough to add 39–67 mg to a meal, not a complete solution on its own. Where they earn their place is in stacking: a tablespoon of chia in yogurt at breakfast, a tablespoon of ground flax in a smoothie, and a handful of pumpkin seeds on a salad at lunch can together contribute 250–300 mg before dinner.

The Surprise: Dark Chocolate

Dark chocolate appears on magnesium lists often enough that it has become a bit of a cliché, but the USDA data is straightforward: 70–85% cacao solids contain 228 mg of magnesium per 100g. That is a legitimate figure, not marketing. A 40g serving — a standard single-serve dark chocolate bar — delivers around 91 mg, roughly 22% of the daily value. For context, that is more magnesium than a cup of raw spinach. What this data does not mean is that dark chocolate is a recommended dietary strategy for meeting magnesium needs. The same 40g serving also contains roughly 239 calories and a meaningful amount of saturated fat. The sugar content varies significantly by brand. Eating chocolate specifically to cover a micronutrient shortfall is a poor trade when pumpkin seeds or almonds accomplish the same goal with a better overall nutritional profile. What the data does explain is why cacao keeps appearing in micronutrient discussions. It is not spurious — the magnesium content of cacao is genuinely high. And for someone who already eats dark chocolate occasionally, it is a real contribution to their intake. It just should not anchor a magnesium strategy.

How Much Magnesium Do You Need?

Practical Ways to Increase Your Intake

• Add 30g of pumpkin seeds to a salad or grain bowl — that single addition delivers approximately 178 mg, or about 42% of the daily value for adult men, without meaningfully changing the meal.
• One handful of raw almonds (28g, about 23 nuts) contributes roughly 72 mg. Keeping almonds as a desk snack is one of the lowest-effort ways to close a magnesium gap consistently over time.
• Cooked spinach concentrates magnesium dramatically: two cups of cooked spinach (around 180g) provides approximately 142 mg. Raw spinach at the same volume weighs far less — a large handful of raw leaves (30g) delivers only about 24 mg. If spinach is your primary leafy green, cooked portions are far more efficient.
• A cup of cooked oatmeal (using around 80g dry oats) provides roughly 110 mg of magnesium. It is a useful base that many people already eat, and it works well as a vehicle for seeds or nut butter that push the total higher.
• Magnesium supplements absorb differently depending on the form. Magnesium glycinate and magnesium citrate have higher bioavailability than magnesium oxide. Food-sourced magnesium from seeds and leafy greens is generally well-absorbed, though the phytate content in seeds can reduce net absorption somewhat — which is worth knowing if seeds are your primary source.
• Black beans and edamame are practical legume options for people who eat plant-based meals. A 200g serving of cooked black beans delivers about 140 mg of magnesium alongside 15g of fiber. Edamame at the same portion size provides around 128 mg and 8g of protein — a useful combination.