Foods containing magnesium

Magnesium is present in many everyday foods, but some stand out for providing larger amounts. Knowing the foods with the most magnesium helps you plan a varied diet with nuts, seeds, pulses, wholegrain cereals and vegetables.

Magnesium contributes to normal muscle function and to the normal functioning of the nervous system. It also plays a role in normal energy-yielding metabolism and contributes to the reduction of tiredness and fatigue.

These claims are authorised when the conditions established for their use are met.

Quick answer: Among the foods that provide the most magnesium are seeds, nuts, pulses, wholegrain cereals and leafy green vegetables. Pumpkin seeds, chia seeds, almonds and cashew nuts are interesting examples. The final amount depends on the food, the variety, the preparation and the portion eaten.

Key concepts: magnesium is found naturally in both plant and animal foods. The most notable plant sources include seeds, nuts, pulses, wholegrain cereals and leafy green vegetables. The refining of cereals can significantly reduce their content of this mineral.

Foods with the most magnesium

There is no single food that should provide all of your intake of this mineral. The most practical approach is to combine different food groups over the course of the week.

The seeds have a prominent place. A serving of around 28 grams of roasted pumpkin seeds provides about 156 mg of magnesium. The same amount of chia seeds provides about 111 mg.

Nuts are also a good option. Around 28 grams of roasted almonds provide approximately 80 mg, while a similar serving of cashew nuts contains about 74 mg.

Pulses such as black beans, wholegrain cereals, spinach and products such as avocado also make it possible to increase your intake through a variety of different foods.

Therefore, when we talk about foods rich in magnesium and diet, we shouldn't focus on a single figure. The amount we actually eat matters too.

Which foods contain magnesium?

Magnesium is widely distributed in the diet. You can find it in:

• Seeds: pumpkin and chia.

• Nuts: almonds, cashews and peanuts.

• Pulses: black beans, edamame and other varieties of beans.

• Wholegrain cereals: oats, brown rice and wholemeal bread.

• Vegetables: especially leafy green vegetables, such as spinach.

• Other foods: avocado, yoghurt, milk and some fish.

A varied diet makes it easier to combine these sources without always relying on the same food.

Which foods are richest in magnesium?

If we focus on foods with a high concentration, seeds and nuts tend to come out on top.

Pumpkin seeds stand out in particular. Chia seeds, almonds and cashews are also worth considering.

Pulses and wholegrain cereals can provide significant amounts as part of a complete meal. Leafy green vegetables provide smaller amounts by weight, but they are easy to include in everyday dishes.

Processing is also worth bearing in mind. The refining of cereals removes part of the germ and bran, which can reduce their magnesium content.

Which nuts have the most magnesium?

Among the nuts commonly eaten, almonds and cashews stand out.

A serving of approximately 28 grams of roasted almonds provides around 80 mg of magnesium. Roasted cashews provide about 74 mg for a similar amount.

Peanuts also provide magnesium, although botanically they belong to the legume group. A portion of about 36 grams of roasted peanuts contains around 63 mg.

These foods make it possible to add magnesium to breakfasts, salads or snacks, always bearing in mind the portion size.

How much magnesium do foods provide?

The amount of magnesium varies widely between foods. It also varies depending on the variety, whether the food is eaten raw or cooked, and how it has been processed.

Comparing amounts per serving is useful because it better reflects typical consumption. For example, about 90 grams of cooked spinach provides around 78 mg of magnesium, while about 85 grams of cooked black beans provides around 60 mg.

A baked potato with its skin, weighing around 100 grams, provides about 43 mg. Around 100 grams of cooked brown rice provides approximately 42 mg.

Which foods have the most magnesium per 100 grams?

Expressing the content per 100 grams allows foods to be compared on an equal basis. However, 100 grams does not always represent a typical serving, especially for seeds and nuts.

Based on food composition data, these amounts are approximate:

Values may vary depending on the variety and preparation. The figures for seeds and nuts have been calculated from the portions given by reference bodies, while the figures for cereals and pulses come from food composition databases.

Food is the main way to obtain this mineral. If you are looking to supplement your diet, Nutralie offers Magnesio Complex, formulated with magnesium citrate and bisglycinate together with vitamins B5, B6 and C. The magnesium in the formula contributes to normal energy-yielding metabolism.

Food supplements should not be used as a substitute for a varied and balanced diet or a healthy lifestyle.