Food sources of Magnesium

Magnesium-Rich Foods

Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, supporting muscle function, nervous system health, blood sugar regulation, and energy production. While supplements are common, many whole foods naturally provide significant amounts of magnesium.

Below are some of the best food sources of magnesium.

Nuts and Seeds

Nuts and seeds are some of the most concentrated sources of magnesium.

Pumpkin seeds Chia seeds Flaxseeds Sesame seeds Almonds Cashews Brazil nuts Sunflower seeds Pine nuts

Legumes

Beans and legumes provide both magnesium and fiber, which supports gut health and blood sugar balance.

Black beans Chickpeas Lentils Kidney beans Pinto beans Edamame White beans

Whole Grains

Whole grains retain the magnesium-rich bran and germ that are removed during refining.

Quinoa Brown rice Oats Buckwheat Farro Barley Whole wheat Kamut Millet

Leafy Green Vegetables

Leafy greens contain magnesium because the mineral is a central component of chlorophyll, the pigment responsible for their green color.

Spinach Swiss chard Kale Collard greens Beet greens Mustard greens Arugula

Fruits

While fruit is not the most concentrated source, several varieties contribute meaningful amounts of magnesium.

Avocados Bananas Figs Papaya Blackberries Raspberries

Fish and Animal Foods

Certain animal foods also contain moderate amounts of magnesium.

Salmon Mackerel Halibut Tuna Shrimp Grass-fed beef Chicken

Other Magnesium-Containing Foods

Several additional foods provide smaller but still helpful amounts of magnesium.

Dark chocolate (70% cacao or higher) Cocoa powder Yogurt Tofu Tempeh Potatoes (with skin) Sweet potatoes

Magnesium-Rich Drinks

Some beverages also contribute magnesium.

Mineral water Coconut water Green smoothies made with leafy greens Cacao beverages

Final Thoughts

Magnesium deficiency is relatively common, particularly in individuals with stress, insulin resistance, digestive issues, or poor dietary intake. Incorporating a variety of magnesium-rich foods—especially leafy greens, legumes, nuts, seeds, and whole grains—can help support healthy magnesium levels naturally.