Short answer: According to the NIH Office of Dietary Supplements, the foods with the most magnesium per serving include roasted pumpkin seeds (156 mg per ounce), chia seeds (111 mg per ounce), dry roasted almonds (80 mg per ounce), boiled spinach (78 mg per half cup), and dry roasted cashews (74 mg per ounce). The NIH counts a food as a high source when one serving provides 20% or more of the Daily Value of 420 mg.
Magnesium content of 30 everyday foods
This table is adapted from the NIH Office of Dietary Supplements’ “Magnesium Content of Selected Foods,” which draws on USDA FoodData Central. Foods are listed from the most to the least magnesium per serving. Percent DV is based on the FDA’s Daily Value of 420 mg.
| Food | Serving | Magnesium (mg) | % DV |
|---|---|---|---|
| Pumpkin seeds, roasted | 1 ounce | 156 | 37% |
| Chia seeds | 1 ounce | 111 | 26% |
| Almonds, dry roasted | 1 ounce | 80 | 19% |
| Spinach, boiled | ½ cup | 78 | 19% |
| Cashews, dry roasted | 1 ounce | 74 | 18% |
| Peanuts, oil roasted | ¼ cup | 63 | 15% |
| Cereal, shredded wheat | 2 large biscuits | 61 | 15% |
| Soymilk, plain or vanilla | 1 cup | 61 | 15% |
| Black beans, cooked | ½ cup | 60 | 14% |
| Edamame, shelled, cooked | ½ cup | 50 | 12% |
| Peanut butter, smooth | 2 tablespoons | 49 | 12% |
| Potato, baked with skin | 3.5 ounces | 43 | 10% |
| Rice, brown, cooked | ½ cup | 42 | 10% |
| Yogurt, plain, low fat | 8 ounces | 42 | 10% |
| Breakfast cereals, fortified with 10% of the DV for magnesium | 1 serving | 42 | 10% |
| Oatmeal, instant | 1 packet | 36 | 9% |
| Kidney beans, canned | ½ cup | 35 | 8% |
| Banana | 1 medium | 32 | 8% |
| Milk | 1 cup | 27 | 6% |
| Salmon, Atlantic, farmed, cooked | 3 ounces | 26 | 6% |
| Halibut, cooked | 3 ounces | 24 | 6% |
| Raisins | ½ cup | 23 | 5% |
| Bread, whole wheat | 1 slice | 23 | 5% |
| Avocado, cubed | ½ cup | 22 | 5% |
| Chicken breast, roasted | 3 ounces | 22 | 5% |
| Beef, ground, 90% lean, pan broiled | 3 ounces | 20 | 5% |
| Broccoli, chopped and cooked | ½ cup | 12 | 3% |
| Rice, white, cooked | ½ cup | 10 | 2% |
| Apple | 1 medium | 9 | 2% |
| Carrot, raw | 1 medium | 7 | 2% |
What the list shows
The NIH says good sources of magnesium include green leafy vegetables, legumes, nuts, seeds, whole grains, and certain beverages. You can see that in the table: seeds and nuts lead, followed by spinach, beans, soy foods, and whole-grain cereals. The NIH also notes that magnesium is added to some breakfast cereals and other fortified foods, so the Nutrition Facts label is the best guide for those products.
Water counts too
Tap, mineral, and bottled water can supply magnesium, but the amount varies widely by source and brand, from about 1 mg to more than 120 mg per liter, according to the NIH.
A quick example
By the NIH’s figures, an ounce of roasted pumpkin seeds (156 mg), half a cup of boiled spinach (78 mg), and an ounce of dry roasted almonds (80 mg) add up to 314 mg, before counting anything else you eat or drink. For the daily amounts the NIH recommends by age and sex, see our guide to how much magnesium you need per day.
How much of it is absorbed?
In general, about 30% to 40% of the magnesium in food and beverages is absorbed by the body, according to the NIH.* The NIH also says that nutritional needs should be met primarily through the diet, and that dietary supplements may be useful when it is not possible to meet the needs for specific nutrients through food alone.*
Where PhiNaturals Magnesium Citrate fits
If you decide a supplement suits your routine, PhiNaturals Magnesium Citrate capsules are made with 400 mg magnesium citrate, cellulose, and a vegetable capsule shell (HPMC), and are packaged in the USA in a GMP facility. Follow the directions on the bottle, and check with a doctor or pharmacist first if you are pregnant, nursing, or taking medicines. See the product page.
Sources
- NIH Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals, Table 2 (updated January 6, 2026).
- NIH Office of Dietary Supplements. Magnesium: Fact Sheet for Consumers (updated March 22, 2021).
- U.S. Department of Agriculture. FoodData Central.
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (current as of March 5, 2024).
Written by the PhiNaturals team. Sources reviewed October 30, 2026. This article is for general education and is not medical advice.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.