7 Foods High in Magnesium That Aren't Pumpkin Seeds

One ounce of dried pumpkin seeds provides around 165 milligrams (mg) of magnesium.

Several common foods pack in nearly the same amount of magnesium per serving.

Including a variety of magnesium sources in your diet can help you meet your daily needs.

1. Spinach

Serving: 1 cup

Magnesium: 160 mg

One cup of cooked spinach delivers 160 mg of magnesium, nearly the amount you get from a serving of pumpkin seeds. Spinach also supplies iron, vitamin K, and antioxidants. It’s easy to toss into smoothies, breakfast omelets, soups, or sautéed side dishes.

2. Swiss Chard

Serving: 1 cup

Magnesium: 150 mg

One cup of cooked Swiss chard contains around 150 mg of magnesium, making it one of the top leafy greens sources of this mineral. It’s also rich in potassium and vitamin C, which support heart and immune health. Try it in stir-fries, soups, or sautéed with garlic.

3. Quinoa

Serving: 1 cup

Magnesium: 120 mg

One cooked cup of quinoa provides around 120 mg of magnesium, along with fiber and high-quality plant protein. This gluten-free grain is also rich in B vitamins and iron. Use quinoa as a base for grain bowls and salads or in place of oats for breakfast porridge.

4. Brazil Nuts

Serving: 6 nuts

Magnesium: 107 mg

Brazil nuts contain around 107 mg per serving, which is about six nuts. They are also very high in selenium, providing over 100% of your daily needs in just one nut. So, to avoid consuming too much selenium, enjoy Brazil nuts occasionally.

5. Edamame

Serving: 1 cup

Magnesium: 100 mg

One cup of cooked edamame contains nearly 100 mg of magnesium, plus plant-based protein and isoflavones (compounds that mimic estrogen) that may support bone and cardiovascular health. These young soybeans can be steamed with a sprinkle of sea salt, dipped in soy sauce as a snack, or tossed into salads.

6. Tofu

Serving: 1/2 block

Magnesium: 100 mg

One-half of a block of firm tofu contains about 100 mg of magnesium, making it a strong plant-based source of this mineral. It’s also high in protein and calcium (when it is calcium-fortified). Incorporate it into stir-fries, scrambles, soups, sandwiches, or smoothies to enhance the texture and nutrition of your meal.

7. Chia Seeds

Serving: 1 ounce

Magnesium: 100 mg

One ounce of chia seeds packs about 100 mg of magnesium. These tiny seeds are a good source of fiber and provide some calcium, protein, and iron. Toss chia seeds into smoothies, yogurt, oatmeal, or batters for baked goods like muffins or pancakes.

Daily Magnesium Needs

Most adults need between 300 and 400 mg of magnesium daily, but needs vary based on age, sex, pregnancy, and lactation status.

Many people don't get enough magnesium Including more magnesium-rich, whole foods can help you reach your daily recommended magnesium intake and improve your overall health.

Why Magnesium Matters

Magnesium is involved in more than 300 biochemical reactions in the body, including regulating muscle and nerve function, maintaining steady blood sugar levels, and supporting healthy bones.

Because magnesium is involved in so many processes, early signs of deficiency can include muscle cramps, fatigue, irritability, and poor sleep. Chronically low levels may also increase the risk of heart disease, high blood pressure, and osteoporosis.

Food Sources vs. Supplements

You may be familiar with supplemental types of magnesium, such as magnesium citrate, magnesium glycinate, or magnesium oxide.

While magnesium supplements might be prescribed for specific reasons, like correcting a nutrient deficiency, supporting healthier blood pressure, or managing constipation, they come with varying degrees of absorption and potential side effects.

Unless your healthcare provider prescribes a supplement, food is the best place to get magnesium (and most other nutrients). Magnesium-rich foods provide other vital micronutrients, fiber, and healthy fats, which can help boost its overall absorption.

Plus, you're much less likely to consume too much magnesium from whole food sources versus an external supplement.