Magnesium-Rich Foods: Complete Nutrition Data (2026)

Q: What is the recommended daily intake of magnesium?

The Recommended Dietary Allowance (RDA) for magnesium is 400–420 mg per day for adult men and 310–320 mg per day for adult women. Pregnant women need 350–360 mg. The tolerable upper intake level (UL) from supplements is 350 mg per day — there is no upper limit from food sources, because excess dietary magnesium is excreted by the kidneys.

Q: What are the signs of magnesium deficiency?

Common early signs of magnesium deficiency include muscle cramps and twitches, fatigue and weakness, loss of appetite, nausea, and abnormal heart rhythms. Severe deficiency can cause numbness, tingling, seizures, and personality changes. An estimated 48% of Americans consume less than the RDA from food. Deficiency is more common in people with type 2 diabetes, gastrointestinal disease, or chronic alcohol use.

Q: Do oxalates and phytates reduce magnesium absorption?

Yes. Oxalates (found in spinach, chard, rhubarb) and phytates (found in whole grains, legumes, nuts, and seeds) bind to magnesium in the digestive tract and reduce its absorption. Soaking, sprouting, fermenting, or cooking these foods reduces phytate content and improves magnesium bioavailability. Overall magnesium absorption from a mixed diet is typically 30–40% — lower for high-phytate foods and higher for refined sources.

Q: Can you get enough magnesium from food alone?

Yes, a varied diet that includes dark leafy greens, seeds, nuts, legumes, and whole grains can easily meet or exceed the RDA. For example, 1 oz pumpkin seeds (156 mg) + 1 cup cooked spinach (157 mg) + 1 oz almonds (80 mg) provides 393 mg — nearly the full adult RDA from three ingredients. Supplementation is only necessary for diagnosed deficiency or specific medical conditions; always consult a physician before supplementing.

By Karen Wright | Published April 9, 2026 | Last updated: April 2026 | Data: USDA FoodData Central

Quick Answer

The best dietary sources of magnesium are pumpkin seeds (156 mg per oz), cooked spinach (157 mg per cup), Swiss chard (150 mg per cup), black beans (120 mg per cup), quinoa (118 mg per cup), and Brazil nuts (107 mg per oz). The adult RDA is 400–420 mg/day for men and 310–320 mg/day for women. A single serving of pumpkin seeds provides 37% of the Daily Value.

Magnesium is an essential mineral involved in more than 300 enzyme reactions in the human body, including energy production, muscle contraction, nerve signaling, blood glucose regulation, and protein synthesis. Despite its importance, an estimated 48% of Americans consume less than the Recommended Dietary Allowance from food. The 25 foods below are ranked by magnesium content per standard serving, with USDA-verified calorie, protein, and mineral data for each.

Top 25 Magnesium-Rich Foods (Per Serving)

Ranked by magnesium content per standard serving. Daily Value (DV) based on 420 mg/day reference for adults.

#	Food	Category	Magnesium	% DV	Calories	Protein
1	Pumpkin Seeds (pepitas, roasted) 1 oz (28 g)	Seeds	156 mg	37%	151	7g
2	Spinach (cooked) 1 cup (180 g)	Vegetables	157 mg	37%	41	5.3g
3	Swiss Chard (cooked) 1 cup (175 g)	Vegetables	150 mg	36%	35	3.3g
4	Black Beans (cooked) 1 cup (172 g)	Legumes	120 mg	29%	227	15.2g
5	Brazil Nuts 1 oz (28 g)	Nuts	107 mg	25%	187	4.1g
6	Quinoa (cooked) 1 cup (185 g)	Grains	118 mg	28%	222	8.1g
7	Edamame (shelled, cooked) 1 cup (155 g)	Legumes	99 mg	24%	189	17g
8	Chia Seeds 1 oz (28 g)	Seeds	95 mg	23%	138	4.7g
9	Almonds (dry roasted) 1 oz (28 g)	Nuts	80 mg	19%	164	6g
10	Cashews 1 oz (28 g)	Nuts	74 mg	18%	157	5.2g
11	Mackerel (cooked) 3 oz (85 g)	Fish	83 mg	20%	223	20g
12	Dark Chocolate (70–85% cacao) 1 oz (28 g)	Other	64 mg	15%	170	2.2g
13	Avocado (medium) 1 whole (200 g)	Fruits	58 mg	14%	322	4g
14	Tofu (firm) 1/2 cup (126 g)	Soy	47 mg	11%	181	22g
15	Brown Rice (cooked) 1 cup (195 g)	Grains	86 mg	20%	216	5g
16	Oatmeal (cooked from steel-cut) 1 cup (234 g)	Grains	63 mg	15%	166	6g
17	Peanuts (dry roasted) 1 oz (28 g)	Legumes	50 mg	12%	166	6.7g
18	Kidney Beans (cooked) 1 cup (177 g)	Legumes	74 mg	18%	225	15.3g
19	Banana (large) 1 whole (136 g)	Fruits	37 mg	9%	121	1.5g
20	Flax Seeds (ground) 1 oz (28 g)	Seeds	110 mg	26%	150	5.1g
21	Salmon (Atlantic, cooked) 3 oz (85 g)	Fish	26 mg	6%	177	19g
22	Greek Yogurt (plain, non-fat) 1 cup (245 g)	Dairy	27 mg	6%	147	25g
23	Lentils (cooked) 1 cup (198 g)	Legumes	71 mg	17%	230	18g
24	Sunflower Seeds 1 oz (28 g)	Seeds	36 mg	9%	165	5.5g
25	Whole Wheat Bread 1 slice (38 g)	Grains	23 mg	5%	80	4g

Recommended Daily Intake of Magnesium

The Recommended Dietary Allowance (RDA) varies by age, sex, and life stage. The values below are from the Institute of Medicine (IOM) and are the reference used on U.S. nutrition labels.

Group	RDA (mg/day)
Children 1–3 years	80 mg
Children 4–8 years	130 mg
Boys 9–13 years	240 mg
Girls 9–13 years	240 mg
Men 14–18 years	410 mg
Women 14–18 years	360 mg
Men 19–30 years	400 mg
Women 19–30 years	310 mg
Men 31+ years	420 mg
Women 31+ years	320 mg
Pregnant women	350–360 mg
Breastfeeding women	310–320 mg

Signs of Magnesium Deficiency

Subclinical magnesium deficiency is common — U.S. dietary surveys consistently show that nearly half of American adults fail to meet the RDA from food. Early deficiency is often asymptomatic, but progressing inadequacy can produce a recognizable cluster of signs:

Muscle cramps and twitches

Especially in calves and feet at night

Fatigue and weakness

Unexplained tiredness not resolved by sleep

Loss of appetite and nausea

Early symptoms, often overlooked

Abnormal heart rhythms

Palpitations or irregular heartbeat

Numbness and tingling

In more advanced deficiency

Mood changes

Anxiety, irritability, or low mood

Note: This information is for educational purposes only. If you suspect a magnesium deficiency, consult a healthcare provider — serum magnesium testing and a detailed dietary assessment are required for diagnosis. Do not self-supplement in the presence of kidney disease or while taking certain medications (e.g., bisphosphonates, certain antibiotics).

Absorption Factors: Oxalates, Phytates, and Bioavailability

Not all dietary magnesium is absorbed equally. On average, healthy adults absorb 30–40% of the magnesium they consume, but the rate varies significantly depending on other compounds in the food matrix.

Oxalates

Oxalic acid binds to magnesium in the gut and reduces absorption. High-oxalate foods include spinach, Swiss chard, beet greens, rhubarb, and almonds. Spinach is technically one of the highest magnesium foods per serving, but its oxalate content means actual absorbed magnesium may be 20–40% lower than the raw content suggests. Cooking reduces some oxalate content; pairing with calcium-rich foods reduces oxalate absorption.

Phytates

Phytic acid, found in whole grains, legumes, nuts, and seeds, also binds minerals including magnesium. High-phytate foods include wheat bran, oats, brown rice, lentils, and most raw nuts. Soaking, sprouting, or fermenting these foods (for example, sourdough bread) reduces phytate content and improves mineral bioavailability.

Fiber and Other Minerals

Very high fiber intakes (>50 g/day) can modestly reduce mineral absorption. Extremely high zinc or calcium intake (typically only from supplements) can also compete with magnesium for absorption. None of these effects are significant in a normal mixed diet — they matter mainly when supplementing or following a very restricted eating pattern.

Sample Day Hitting the Magnesium RDA

Meeting the adult RDA of 400 mg is entirely achievable through food alone. Here is one example day using foods from the table above:

Meal	Food	Magnesium
Breakfast	1 cup cooked oatmeal with 1 oz pumpkin seeds and 1 banana	256 mg
Lunch	Quinoa bowl with black beans and avocado	296 mg
Snack	1 oz dark chocolate + 1 oz almonds	144 mg
Dinner	3 oz mackerel with 1 cup cooked spinach	240 mg
Total	Well above 400 mg RDA	~936 mg

Note: Values reflect raw magnesium content. Actual absorbed magnesium will be lower due to phytate and oxalate binding. The day shown far exceeds the RDA, providing a safety margin even after absorption losses.

Frequently Asked Questions

Which food has the most magnesium per serving?

Pumpkin seeds (pepitas) have the highest magnesium content per standard serving at 156 mg per 1 oz (28 g) — about 37% of the Daily Value. Cooked spinach is nearly tied at 157 mg per cup. These two sources deliver significantly more magnesium per serving than any nut, grain, or legume.

What is the recommended daily intake of magnesium?

The RDA is 400–420 mg/day for adult men and 310–320 mg/day for adult women. Pregnant women need 350–360 mg. There is no upper limit from food sources — excess dietary magnesium is excreted by the kidneys. The UL from supplements is 350 mg/day.

What are the signs of magnesium deficiency?

Common early signs include muscle cramps and twitches, fatigue and weakness, loss of appetite, nausea, and abnormal heart rhythms. Severe deficiency can cause numbness, tingling, seizures, and mood changes. Deficiency is more common in people with type 2 diabetes, GI disease, or chronic alcohol use.

Do oxalates and phytates reduce magnesium absorption?

Yes. Oxalates (spinach, chard, rhubarb) and phytates (whole grains, legumes, nuts, seeds) bind to magnesium and reduce absorption. Soaking, sprouting, fermenting, or cooking these foods reduces phytates and improves bioavailability. Overall absorption from a mixed diet is 30–40%.

Can you get enough magnesium from food alone?

Yes. A varied diet of dark leafy greens, seeds, nuts, legumes, and whole grains easily meets the RDA. 1 oz pumpkin seeds + 1 cup spinach + 1 oz almonds = 393 mg — nearly the full adult RDA from three ingredients.

Which nuts and seeds are highest in magnesium?

Pumpkin seeds lead with 156 mg per ounce. Chia seeds provide 95 mg, almonds 80 mg, cashews 74 mg, flax 40 mg, peanuts 50 mg. Brazil nuts provide 107 mg per ounce but are better known for selenium.

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All nutrition data sourced from USDA FoodData Central. Magnesium values represent raw mineral content per serving and do not account for absorption losses due to phytates and oxalates. Daily Value calculations use the 420 mg/day reference for adults. For medical guidance on magnesium intake or supplementation, consult a registered dietitian or physician.