The foods highest in magnesium are pumpkin seeds, chia seeds, almonds, cashews, leafy greens like spinach and silverbeet, legumes such as black beans and edamame, wholegrains, and dark chocolate. Magnesium turns up across whole, minimally processed foods, so a varied diet built around seeds, nuts, greens, beans and wholegrains covers most people. This guide lists the top sources, who may need more, and where supplements fit when food alone falls short.
Quick facts
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Magnesium is concentrated in seeds, nuts, leafy greens, legumes, wholegrains and dark chocolate.
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It is the green pigment (chlorophyll) that makes leafy vegetables a magnesium source.
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Refining and processing strip magnesium out, so wholegrains beat white versions.
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Soaking, sprouting and cooking can change how much magnesium you absorb from plant foods.
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A varied whole-food diet supplies magnesium for most healthy adults.
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Specific magnesium amounts per serve depend on the food and portion - check a nutrition database.
Where magnesium comes from in food
Magnesium sits at the centre of chlorophyll, the molecule that makes plants green, so leafy vegetables are a natural source. It is also stored in seeds, nuts, beans and wholegrains - the parts of plants built to fuel new growth. That is why the magnesium-rich list looks the way it does: it is mostly plant foods that have kept their original structure.
The flip side is processing. Refining grain into white flour and white rice removes the magnesium-rich bran and germ, which is one reason wholegrain versions carry more. If you are aiming to lift your intake from food, the simplest move is to choose less-processed versions of what you already eat.
The top magnesium-rich foods
Seeds
Among the densest sources by weight.
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Pumpkin seeds (pepitas) - one of the richest common sources
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Chia seeds
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Flaxseed (linseed)
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Sunflower seeds
Nuts
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Almonds
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Cashews
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Brazil nuts
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Peanuts and peanut butter
Leafy greens
The chlorophyll source.
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Spinach (especially cooked)
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Silverbeet (Swiss chard)
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Kale
Legumes
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Black beans
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Edamame (soybeans)
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Chickpeas
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Lentils
Wholegrains
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Wholemeal and wholegrain bread
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Brown rice
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Oats
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Quinoa
Other notable sources
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Dark chocolate (higher cocoa percentage)
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Avocado
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Banana
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Tofu
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Fatty fish such as salmon and mackerel
What is the single food highest in magnesium?
By weight, seeds - pumpkin seeds in particular - sit at the top of the common-foods list, alongside other seeds and nuts. Leafy greens are rich too, though you need a larger cooked volume to match a small handful of seeds. The practical takeaway is not to chase one hero food but to spread magnesium-rich foods across your day.
How to get more magnesium from food
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Add a tablespoon of pumpkin seeds or chia to breakfast or salads.
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Choose wholegrain bread, brown rice and rolled oats over their refined versions.
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Build a couple of meals a week around legumes - beans, lentils, chickpeas.
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Keep nuts on hand as a snack instead of processed options.
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Cook leafy greens down - a large raw volume shrinks to a useful serve.
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A square or two of higher-percentage dark chocolate is a genuine source, in moderation.
Soaking and sprouting seeds, nuts and legumes, and cooking greens, can affect how much magnesium your body absorbs. You do not need to overthink it - variety and minimal processing do most of the work.
Who may need more magnesium
Some people find it harder to meet their needs from food alone. Commonly discussed groups include older adults, people with certain digestive conditions that affect absorption, those who drink heavily, people on some long-term medications, and athletes with high training loads who lose magnesium through sweat. This is general information, not a diagnosis - if you think you are not getting enough, your GP can advise and, where needed, test.
When food isn’t enough: where supplements fit
Food first is sound advice, and a varied whole-food diet covers most healthy adults. But if your diet is restricted, your intake is patchy, or your needs are higher, a magnesium supplement can help support your overall intake alongside the foods above - it is there to top up a good diet, not replace it.
If you do supplement, the form matters for absorption and for what it suits. Our types of magnesium guide explains glycinate, citrate, threonate and blends in plain English as well as the Elite Supplements full magnesium supplements range. Talk to your healthcare professional before starting a supplement if you are pregnant, breastfeeding, on medication, or managing a health condition.
Frequently asked questions
What food is highest in magnesium?
By weight, seeds top the list of common foods, with pumpkin seeds (pepitas) among the richest. Other seeds, nuts such as almonds and cashews, leafy greens, legumes and wholegrains are all strong sources. Exact figures per serve are available from a nutrition database such as USDA FoodData Central.
What foods are high in magnesium?
Pumpkin and chia seeds, almonds and cashews, spinach and silverbeet, black beans and edamame, brown rice, oats and quinoa, and dark chocolate are all magnesium-rich. A varied diet across these groups covers most people.
Can I get enough magnesium from food alone?
Most healthy adults can meet their needs through a varied whole-food diet built around seeds, nuts, greens, legumes and wholegrains. Some people find it harder and may benefit from a supplement to help support their intake - your GP can advise if you are unsure.
Does cooking reduce the magnesium in food?
Cooking can change how much magnesium ends up in a serve and how well you absorb it - some is lost in cooking water, while cooking down greens concentrates a larger raw volume into a useful serve. Variety matters more than any single cooking method.
Is dark chocolate actually a good source of magnesium?
Yes, higher-percentage dark chocolate is a genuine source. Enjoy it in moderation as part of a varied diet rather than as your main source.
Should I take a supplement or just eat more magnesium foods?
Food first is the sensible default. A supplement can help support your intake if your diet is restricted or your needs are higher, working alongside magnesium-rich foods rather than replacing them.
