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Magnesium-rich foods

The 40 foods with the most magnesium per 100 g in our database and the 25 that provide the most in a typical serving, with the share of the EFSA daily reference each serving covers.

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Last updated
Sources
5 primary
Data
USDA FoodData Central

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How this list is built

The main table ranks foods by milligrams of magnesium per 100 g, as each one is described on its page (raw, cooked, or drained); for drinks, per 100 ml. When two tie, the amount per serving decides. The second table ranks foods by the magnesium in a typical serving, which is closer to what ends up on the plate.

A script copies the magnesium values from the USDA FoodData Central entry each food page cites. Only foods with a value above zero are included, because a zero in that database can be a missing value, and condiments such as garlic or honey, used in very small amounts, are left out.

EFSA considers 350 mg of magnesium a day an adequate intake for adult men and 300 mg for women. The percentage column uses 350 mg, the higher figure, so it never overstates what a serving covers.

Values come from USDA FoodData Central (each food page cites the exact entry) and are per 100 g of the food as described; for drinks, per 100 ml. The typical serving is a common amount for calculations, not a recommendation. The 1 to 5 satiety score is our own estimate from energy density, protein, fiber, and water: it compares foods with each other and is not a measurement in people.

The 40 foods with the most magnesium per 100 g

40 foods ranked by magnesium per 100 g, highest first, with the share of the EFSA reference in one serving.

  1. Pumpkin seeds (pepitas)Magnesium 138 mg per serving · EFSA reference 39 % of 350 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density550mg/100 g
  2. FlaxseedsMagnesium 39 mg per serving · EFSA reference 11 % of 350 mg per serving · Typical serving 10 g (0.4 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density392mg/100 g
  3. Sesame seedsMagnesium 32 mg per serving · EFSA reference 9 % of 350 mg per serving · Typical serving 9 g (0.3 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density351mg/100 g
  4. Chia seedsMagnesium 50 mg per serving · EFSA reference 14 % of 350 mg per serving · Typical serving 15 g (0.5 oz) · Satiety 2/5High in fiberNutritious in small servingsHigh energy density335mg/100 g
  5. Textured soy protein (TVP)Magnesium 106 mg per serving · EFSA reference 30 % of 350 mg per serving · Typical serving 34 g (1 oz) · Satiety 4/5High in proteinHigh in fiberHigh energy densityMay cause bloating313mg/100 g
  6. CashewsMagnesium 73 mg per serving · EFSA reference 21 % of 350 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density292mg/100 g
  7. AlmondsMagnesium 68 mg per serving · EFSA reference 19 % of 350 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density270mg/100 g
  8. AmaranthMagnesium 74 mg per serving · EFSA reference 21 % of 350 mg per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density248mg/100 g
  9. Dark chocolateMagnesium 46 mg per serving · EFSA reference 13 % of 350 mg per serving · Typical serving 20 g (0.7 oz) · Satiety 1/5High in fiberHigh energy density228mg/100 g
  10. Dry-roasted peanutsMagnesium 53 mg per serving · EFSA reference 15 % of 350 mg per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density178mg/100 g
  11. PeanutsMagnesium 42 mg per serving · EFSA reference 12 % of 350 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density168mg/100 g
  12. Peanut butterMagnesium 27 mg per serving · EFSA reference 8 % of 350 mg per serving · Typical serving 16 g (0.6 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density168mg/100 g
  13. HazelnutsMagnesium 41 mg per serving · EFSA reference 12 % of 350 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density163mg/100 g
  14. WalnutsMagnesium 40 mg per serving · EFSA reference 11 % of 350 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density158mg/100 g
  15. Air-popped popcornMagnesium 43 mg per serving · EFSA reference 12 % of 350 mg per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberHigh energy density144mg/100 g
  16. Rolled oatsMagnesium 55 mg per serving · EFSA reference 16 % of 350 mg per serving · Typical serving 40 g (1.5 oz) · Satiety 1/5High in fiberHigh energy density138mg/100 g
  17. Brown rice cakesMagnesium 24 mg per serving · EFSA reference 7 % of 350 mg per serving · Typical serving 18 g (0.6 oz) · Satiety 1/5High in fiberHigh energy density131mg/100 g
  18. Sunflower seedsMagnesium 32 mg per serving · EFSA reference 9 % of 350 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density129mg/100 g
  19. PistachiosMagnesium 30 mg per serving · EFSA reference 9 % of 350 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density121mg/100 g
  20. Cooked Swiss chardMagnesium 129 mg per serving · EFSA reference 37 % of 350 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating86mg/100 g
  21. Corn taco shell (tostada)Magnesium 23 mg per serving · EFSA reference 7 % of 350 mg per serving · Typical serving 28 g (1 oz) · Satiety 1/5High in fiberHigh energy density83mg/100 g
  22. SpinachMagnesium 79 mg per serving · EFSA reference 23 % of 350 mg per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating79mg/100 g
  23. MackerelMagnesium 91 mg per serving · EFSA reference 26 % of 350 mg per serving · Typical serving 120 g (4 oz) · Satiety 3/5High in proteinNutritious in small servings76mg/100 g
  24. HummusMagnesium 38 mg per serving · EFSA reference 11 % of 350 mg per serving · Typical serving 50 g (2 oz) · Satiety 2/5High in fiberNutritious in small servingsMay cause bloating75mg/100 g
  25. Whole-wheat breadMagnesium 30 mg per serving · EFSA reference 9 % of 350 mg per serving · Typical serving 40 g (1.5 oz) · Satiety 3/5High in fiber75mg/100 g
  26. Cooked black beansMagnesium 105 mg per serving · EFSA reference 30 % of 350 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating70mg/100 g
  27. Corn tortillaMagnesium 20 mg per serving · EFSA reference 6 % of 350 mg per serving · Typical serving 30 g (1 oz) · Satiety 2/5High in fiber65mg/100 g
  28. Cooked quinoaMagnesium 96 mg per serving · EFSA reference 27 % of 350 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 4/564mg/100 g
  29. EdamameMagnesium 48 mg per serving · EFSA reference 14 % of 350 mg per serving · Typical serving 75 g (2.5 oz) · Satiety 5/5High in proteinHigh in fiberMay cause bloating64mg/100 g
  30. Cooked white beansMagnesium 95 mg per serving · EFSA reference 27 % of 350 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating63mg/100 g
  31. Milk chocolateMagnesium 16 mg per serving · EFSA reference 5 % of 350 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberHigh energy density63mg/100 g
  32. Cooked octopusMagnesium 60 mg per serving · EFSA reference 17 % of 350 mg per serving · Typical serving 100 g (3.5 oz) · Satiety 3/5High in protein60mg/100 g
  33. Fried green plantain (tostones)Magnesium 46 mg per serving · EFSA reference 13 % of 350 mg per serving · Typical serving 80 g (3 oz) · Satiety 1/5High in fiberHigh energy densityMay worsen nausea58mg/100 g
  34. Cooked whole-wheat pastaMagnesium 81 mg per serving · EFSA reference 23 % of 350 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiber54mg/100 g
  35. Pupusa with beansMagnesium 68 mg per serving · EFSA reference 19 % of 350 mg per serving · Typical serving 125 g (4.5 oz) · Satiety 2/5High in fiberMay cause bloating54mg/100 g
  36. Cooked pinto beansMagnesium 75 mg per serving · EFSA reference 21 % of 350 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating50mg/100 g
  37. Cooked chickpeasMagnesium 72 mg per serving · EFSA reference 21 % of 350 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiberMay cause bloating48mg/100 g
  38. Cooked nopalesMagnesium 71 mg per serving · EFSA reference 20 % of 350 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating47mg/100 g
  39. ArugulaMagnesium 14 mg per serving · EFSA reference 4 % of 350 mg per serving · Typical serving 30 g (1 oz) · Satiety 5/5Low energy densityHydrating47mg/100 g
  40. Cooked kidney beansMagnesium 68 mg per serving · EFSA reference 19 % of 350 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating45mg/100 g

Most magnesium per typical serving

25 foods ranked by the magnesium in a typical serving.

  1. Pumpkin seeds (pepitas)EFSA reference 39 % of 350 mg per serving · Calories 144 kcal per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density138mg per serving
  2. Cooked Swiss chardEFSA reference 37 % of 350 mg per serving · Calories 30 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating129mg per serving
  3. Textured soy protein (TVP)EFSA reference 30 % of 350 mg per serving · Calories 124 kcal per serving · Typical serving 34 g (1 oz) · Satiety 4/5High in proteinHigh in fiberHigh energy densityMay cause bloating106mg per serving
  4. Cooked black beansEFSA reference 30 % of 350 mg per serving · Calories 198 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating105mg per serving
  5. Cooked quinoaEFSA reference 27 % of 350 mg per serving · Calories 180 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 4/596mg per serving
  6. Cooked white beansEFSA reference 27 % of 350 mg per serving · Calories 209 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating95mg per serving
  7. MackerelEFSA reference 26 % of 350 mg per serving · Calories 246 kcal per serving · Typical serving 120 g (4 oz) · Satiety 3/5High in proteinNutritious in small servings91mg per serving
  8. Black beans and white riceEFSA reference 25 % of 350 mg per serving · Calories 320 kcal per serving · Typical serving 200 g (7 oz) · Satiety 3/5High in fiberMay cause bloating88mg per serving
  9. Cooked whole-wheat pastaEFSA reference 23 % of 350 mg per serving · Calories 224 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiber81mg per serving
  10. SpinachEFSA reference 23 % of 350 mg per serving · Calories 23 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating79mg per serving
  11. Cooked pinto beansEFSA reference 21 % of 350 mg per serving · Calories 215 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating75mg per serving
  12. AmaranthEFSA reference 21 % of 350 mg per serving · Calories 111 kcal per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density74mg per serving
  13. CashewsEFSA reference 21 % of 350 mg per serving · Calories 138 kcal per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density73mg per serving
  14. Cooked chickpeasEFSA reference 21 % of 350 mg per serving · Calories 246 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiberMay cause bloating72mg per serving
  15. Cooked nopalesEFSA reference 20 % of 350 mg per serving · Calories 23 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating71mg per serving
  16. AlmondsEFSA reference 19 % of 350 mg per serving · Calories 145 kcal per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density68mg per serving
  17. Pupusa with beansEFSA reference 19 % of 350 mg per serving · Calories 286 kcal per serving · Typical serving 125 g (4.5 oz) · Satiety 2/5High in fiberMay cause bloating68mg per serving
  18. Cooked kidney beansEFSA reference 19 % of 350 mg per serving · Calories 191 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating68mg per serving
  19. Cooked fava beansEFSA reference 18 % of 350 mg per serving · Calories 165 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating65mg per serving
  20. Sea bassEFSA reference 18 % of 350 mg per serving · Calories 146 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density62mg per serving
  21. Cooked octopusEFSA reference 17 % of 350 mg per serving · Calories 164 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 3/5High in protein60mg per serving
  22. Cooked brown riceEFSA reference 17 % of 350 mg per serving · Calories 185 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 3/559mg per serving
  23. ChilaquilesEFSA reference 16 % of 350 mg per serving · Calories 332 kcal per serving · Typical serving 170 g (6 oz) · Satiety 2/556mg per serving
  24. Rolled oatsEFSA reference 16 % of 350 mg per serving · Calories 152 kcal per serving · Typical serving 40 g (1.5 oz) · Satiety 1/5High in fiberHigh energy density55mg per serving
  25. Cooked lentilsEFSA reference 15 % of 350 mg per serving · Calories 174 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating54mg per serving

How to use this list

On a GLP-1 medication, people eat a lot less: the 2025 consensus of four US scientific societies reports energy intake reductions of 16% to 39% versus placebo. Eating that little raises the risk of falling short on vitamins and minerals, and magnesium is among the nutrients the consensus says to watch.

Magnesium is concentrated in seeds, nuts, beans, and whole grains. That is why the per-serving table is worth a look: a spoonful of seeds or a handful of nuts adds up in a small volume, which helps when your appetite is small.

Fatigue beyond what you would expect is among the signs of a nutrient deficiency the consensus lists, although it has many other causes. If you notice it, talk to your doctor, who can decide whether a blood test makes sense before you take any supplement.

For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide and Hair Loss on Ozempic, Wegovy, Zepbound or Mounjaro: Why It Happens and What Helps.

Related tool

To spread these foods over a week of small meals, use the weekly menu for small appetites.

Other food rankings

Micronutrients and fats

Protein

Fiber

Calories and macros

Tolerance and snacks

You can also browse the table of all foods or the side-by-side food comparisons.

Sources

Databases and studies behind the data in this list, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central.accessed .
  2. American Journal of Clinical Nutrition.Holt SH, Brand Miller JC, Petocz P. An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods. Am J Clin Nutr. 1997;66(5):1264-76 (table 1: the same 38 test foods, peanuts described as salted roasted peanuts).accessed .
  3. European Food Safety Authority (EFSA).DRV Finder: EFSA dietary reference values for adults (iron, potassium, magnesium, calcium, and vitamin B12).accessed .
  4. European Food Safety Authority (EFSA).Dietary Reference Values for nutrients: summary report. EFSA Supporting Publications 2017:e15121.accessed .
  5. Obesity (The Obesity Society, Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from ACLM, ASN, OMA and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .