Nutrient guide
Foods high in magnesium
Magnesium-rich foods include seeds, nuts, beans, whole grains and leafy greens. Here is how much adults are advised to get each day, and 15 common foods ranked by magnesium per serving.
What is magnesium?
Magnesium is a mineral your body uses in hundreds of enzyme reactions, including the ones that turn food into energy and help muscles and nerves work. It also helps build bones and make protein.
Most of it comes from plant foods: seeds, nuts, legumes, whole grains and leafy greens. Refining grains removes much of the magnesium, so whole-grain versions usually contain more.
How much magnesium do adults need per day?
| Age | Women | Men |
|---|---|---|
| 19–30 years | 310 mg | 400 mg |
| 31–50 years | 320 mg | 420 mg |
| 51 years and older | 320 mg | 420 mg |
Type of value: Recommended Dietary Allowance (RDA), the amount that meets the needs of nearly all healthy people. Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2). Reference values differ between countries. For European values, see the EFSA DRV Finder. Further reading: NIH Office of Dietary Supplements fact sheet (English).
Magnesium in common foods
| Food | Serving | Per serving (mg) | Per 100 g (mg) |
|---|---|---|---|
| Hulled hemp seeds | 3 tbsp (30 g) | 210 | 700 |
| Roasted pumpkin seeds | 1 oz (28 g) | 156 | 550 |
| Quinoa (cooked) | 1 cup (185 g) | 118 | 64 |
| Brazil nuts | 1 oz (28 g) | 107 | 376 |
| Chia seeds | 1 oz (28 g) | 95 | 335 |
| Atlantic mackerel (cooked) | 3 oz (85 g) | 82 | 97 |
| Brown rice (cooked) | 1 cup (202 g) | 79 | 39 |
| Spinach (cooked) | ½ cup (90 g) | 78 | 87 |
| Almonds | 1 oz (28 g) | 77 | 270 |
| Swiss chard (cooked) | ½ cup (88 g) | 75 | 86 |
| Soybeans (cooked) | ½ cup (86 g) | 74 | 86 |
| Firm tofu (calcium-set) | ½ cup (126 g) | 73 | 58 |
| Dark chocolate (70–85% cacao) | 1 oz (28 g) | 65 | 228 |
| Whole-wheat pasta (cooked) | 1 cup (117 g) | 63 | 54 |
| Oatmeal (cooked with water) | 1 cup (234 g) | 63 | 27 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 170148, 170557, 168917, 170569, 170554, 175120, 169704, 168463, 170567, 170401, 174271, 172475, 170273, 168910, 173905.
How to see your own magnesium intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Magnesium is one of four micronutrients on the Track Macro dashboard, shown as a share of your own target next to fiber, omega-3 and potassium.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
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How much magnesium do adults need per day?
U.S. reference values for adults are 310–320 mg a day for women and 400–420 mg for men, depending on age. The table above lists each age group.
Which foods are highest in magnesium?
Among the foods in the table, hulled hemp seeds (210 mg), roasted pumpkin seeds (156 mg), and quinoa (118 mg) have the most per serving. Per 100 g, the most concentrated are hulled hemp seeds (700 mg), roasted pumpkin seeds (550 mg), and Brazil nuts (376 mg).
How can I track my magnesium intake?
Log your meals in Track Macro. Magnesium appears on the dashboard against your own target, and the free All nutrients view shows it today or as a 7-day average. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.