If you are trying to eat more Magnesium, ranked lists are useful because the best options are often not the most obvious ones. The foods below are ordered by Magnesium amount per 100g mg drawn from the foods in our database.
Remember: ranking by one nutrient is only one way to choose foods. Pairing matters too. Use the Magnesium compound page to understand absorption, forms and interactions.
Walnuts — the top-ranked source
| Total Fat | 69.7 g |
|---|---|
| Saturated Fat | 6.05 g |
| Sodium | 0 mg |
| Potassium | 424 mg |
| Total Carbohydrate | 10.9 g |
| Dietary Fiber | 5.21 g |
| Total Sugars | 0 g |
| Protein | 14.6 g |
Top 15 Magnesium foods
- Walnuts — 142.4 mg per 100g (34% DV). Copper, manganese, plant omega-3 (ALA)
- Hazelnuts — 155.8 mg per 100g (37% DV). Vitamin E, magnesium, manganese
- Quinoa — 163.8 mg per 100g (39% DV). Manganese, magnesium, folate (values for cooked)
- Buckwheat — 167.4 mg per 100g (40% DV). Manganese, magnesium, copper
- Black Beans — 180.0 mg per 100g (43% DV). Folate, magnesium, anthocyanins (values for cooked)
- Peanut Butter — 192.6 mg per 100g (46% DV). Niacin, vitamin E, magnesium (natural
- Turmeric — 208.0 mg per 100g (50% DV). Manganese, iron, curcumin
- Dark Chocolate (70–85%) — 228.0 mg per 100g (54% DV). Iron, magnesium, copper
- Cashews — 250.6 mg per 100g (60% DV). Magnesium, copper, manganese
- Almonds — 251.1 mg per 100g (60% DV). Vitamin E, magnesium, manganese
- Sunflower Seeds — 301.9 mg per 100g (72% DV). Vitamin E, magnesium, selenium
- Chia Seeds — 326.3 mg per 100g (78% DV). Calcium, phosphorus, plant omega-3 (ALA)
- Sesame Seeds — 351.0 mg per 100g (84% DV). Calcium, lignans, magnesium
- Flaxseed — 372.1 mg per 100g (89% DV). Thiamine, magnesium, lignans
- Pumpkin Seeds — 499.7 mg per 100g (119% DV). Magnesium, zinc, iron
How to actually eat more Magnesium
A handful of additions usually move the needle more than a full diet reset. Magnesium is best consumed from whole foods rather than supplements whenever possible. Try adding one new source each week, track how you feel, and build from there rather than forcing every meal to hit a target.
For broader context, see our Heart Health hub and the Magnesium compound page.
Common questions
How much Magnesium do I need a day? Needs differ by age, sex, life stage and health status. The figures here are not prescriptions; use them to compare foods, then apply your own context.
Are supplements better than food sources? Not automatically. Food provides co-factors such as fibre, fat and other micronutrients that help the body use Magnesium effectively. Supplements are useful for filling confirmed gaps.