Magnesium foods: where is the most magnesium found?

Magnesium-rich foods

But where is the most magnesium found? Which magnesium foods are at the front of the comparison and how high is their magnesium content? In this article you will find magnesium-rich foods clearly sorted by food group.

Magnesium fulfils various functions in the body. The authorised health claims include, among others, that magnesium contributes to normal muscle function, to the normal function of the nervous system and to a normal energy-yielding metabolism, as well as to the reduction of tiredness and fatigue. Magnesium also contributes to the maintenance of normal bones.¹

Which foods contain the most magnesium?

Plant-based foods are among the most important natural sources of magnesium. The German Nutrition Society (DGE) names, among others, almonds, sunflower and pumpkin seeds, flaxseed and sesame as foods with a high magnesium content. Wholegrain products, cocoa powder, dark chocolate, pulses and green leafy vegetables also provide magnesium.²

Many of these foods contain, alongside magnesium, further minerals such as calcium, iron and zinc. For this article, however, we look exclusively at the magnesium content. A comparison per 100 g is well suited to classifying different foods. It should be borne in mind, however, that considerably smaller portions of kernels or cocoa powder are normally eaten than, for example, of vegetables.

Top 10 foods high in magnesium

The following table shows ten selected magnesium-rich foods from the nutrient databases used:

Top 10 magnesium foods	Magnesium, approx. mg per 100 g
Pumpkin seeds, roasted	550 mg
Cocoa powder, lightly de-oiled	545 mg
Chia seeds	392 mg
Brazil nuts	379 mg
Sunflower seeds	336 mg
Almonds, roasted	282 mg
Cashews, roasted	261 mg
Dark chocolate	199 mg
Peanuts, roasted	165 mg
Walnuts	140 mg

The values also show that figures such as “mg of magnesium per 100 g” should always be considered together with the specific food and its processing. Raw and roasted variants, for example, can show different values.^2,3,4

Nuts, seeds and kernels: where is particularly much magnesium?

Among the plant-based foods, seeds and kernels are particularly strong magnesium providers. According to the NIH data, pumpkin seeds come to around 550 mg of magnesium per 100 g. Brazil nuts, according to the German Nutrient Database (Bundeslebensmittelschlüssel), contain 379 mg of magnesium per 100 g. Sunflower seeds, almonds and cashews also have a high content.

Seeds, kernels & nuts	Magnesium, approx. mg/100 g
Pumpkin seeds, roasted	550
Chia seeds	392
Brazil nuts	379
Sunflower seeds	336
Almonds, roasted	282
Cashews, roasted	261
Peanuts, roasted	165
Walnuts	140

Nuts, seeds and kernels also contain relatively a lot of fat and energy. It is therefore worth considering the usual portion size alongside the magnesium content. A practical example: kernels or seeds can be used as a topping for muesli, salads or other meals.

Which grain products contain a lot of magnesium?

Wholegrain products are also among the magnesium-rich foods. When grain is processed into heavily milled products, parts of the germ and the outer layers are removed. As a result, minerals are also lost. Wholegrain products therefore, as a rule, contain more magnesium than the corresponding white-flour products.⁴

Grain product	Magnesium, approx. mg/100 g
Rolled oats	129
Wholemeal bread	55

Anyone looking for more magnesium-rich alternatives within a food group can therefore, for example, more often choose rolled oats and wholegrain products.

Which pulses contain a lot of magnesium?

Pulses are also plant-based magnesium providers. For a meaningful comparison, it is important whether the values are given for dry or already cooked foods. Dried pulses absorb water during cooking. As a result, the magnesium content relative to 100 g decreases, although the magnesium does not simply disappear completely.

Pulse	Preparation	Magnesium, approx. mg/100 g
Chickpeas	cooked	44
Kidney beans	cooked	40
Lentils	cooked	22

Pulses can be used, for example, in salads, soups, curries or spreads.

Which vegetables contain a lot of magnesium?

Among vegetables, it is above all green leafy vegetables that are among the sources of magnesium. The DGE explicitly names chard and leaf spinach.²

Vegetable	Preparation	Magnesium, approx. mg/100 g
Spinach	steamed	82
Chard	raw	66
Broccoli	raw	27
Artichoke	raw	26
Potato	cooked	21

Here too, the preparation influences the value per 100 g. During boiling or steaming, for example, the water content of a food changes. Many of these foods provide potassium alongside magnesium. Which foods contain both minerals is covered separately in our guide Magnesium and potassium.

Which fruit contains a lot of magnesium?

Fruit provides magnesium, but in a direct comparison it is not among the most magnesium-rich food groups. Because of their lower water content, dried fruits often show higher values per 100 g than fresh fruit.

Fruit	Form	Magnesium, approx. mg/100 g
Dried figs	dried	67
Dates	dried	51
Banana	raw	28
Avocado	raw	25
Apricots	fresh	ca. 8

Currants and an apple also provide magnesium, but are not at the top of this food group in terms of magnesium content. So anyone asking which fruit contains particularly much magnesium will find higher values per 100 g in dried fruits. Among fresh fruit, banana and avocado, for example, are among the well-known magnesium sources.

How much magnesium is in cocoa and chocolate?

Cocoa, too, deserves a separate look. The DGE explicitly counts cocoa powder and dark chocolate among the foods with a high magnesium content.²

Cocoa & chocolate	Magnesium, approx. mg/100 g
Cocoa powder, lightly de-oiled	545
Dark chocolate	199

The exact content of a chocolate can differ depending on the cocoa proportion, recipe and processing. At the same time, it should be borne in mind that 100 g is not a necessary portion size.

Can mineral water contain a lot of magnesium?

Yes. Mineral water, too, can contribute to magnesium intake through the diet. The actual content, however, differs considerably between individual sources.

Under the German Mineral and Table Water Ordinance, natural mineral water may be described as “containing magnesium” if it contains more than 50 mg of magnesium per litre.⁵ The magnesium content is stated on the label of the respective mineral water and can therefore be compared easily.

How do processing and preparation influence the magnesium content?

It is not only the type of food that determines the magnesium content. Processing and preparation also play a role.

Wholegrain or white flour: when grain is milled, the outer layers and germ are partly removed. As a result, the content of various minerals also decreases. Wholegrain products therefore, as a rule, contain more magnesium than heavily refined grain products.

Raw or cooked: during cooking, the water content of foods changes. At the same time, minerals can partly pass into the cooking water. That is why, in a table, foods should ideally be compared in the same form of preparation.

Fresh or dried: during drying, water is removed. Dried fruits such as figs therefore often have a higher nutrient content relative to 100 g than the fresh food.

Do phytates influence magnesium absorption?

Some plant-based foods contain phytates. Studies show that higher amounts of phytate can reduce the proportional absorption of magnesium in the intestine. This does not mean, however, that phytate-containing foods should be avoided.

Wholegrain products, seeds and pulses in particular themselves contain a lot of magnesium. Reviews therefore point out that, with a usual diet, the lower percentage absorption can be partly offset by the higher magnesium content of these foods.^6,7 For the selection of magnesium-rich foods, the actual magnesium content therefore remains an important point of orientation.

Practical tips for magnesium-rich foods in everyday life

Magnesium can be taken in through a wide variety of different foods:

• Use kernels and seeds as a topping for muesli or salads.
• With bread and grain products, more often choose wholegrain variants.
• Regularly incorporate pulses such as chickpeas, beans and lentils into dishes.
• Plan in green leafy vegetables such as spinach or chard.
• Use nuts such as almonds, cashews or walnuts as part of a varied diet.
• With mineral water, pay attention to the stated magnesium content.

How the daily magnesium requirement or the total intake is classified is deliberately not the subject of this article. For that, we have our separate guide: How much magnesium per day?.

Conclusion

Anyone looking for particularly magnesium-rich foods will find the highest values above all in seeds, kernels, cocoa and some nuts. Wholegrain products, pulses and green leafy vegetables also contribute magnesium through the diet. What is important here is not only the pure value in mg per 100 g. Portion size, variety and form of preparation also influence how much magnesium is actually taken in with a food.

Frequently asked questions

Where is the most magnesium found?

Particularly high amounts of magnesium per 100 g are found in seeds and kernels. Cocoa powder, Brazil nuts, almonds and other nuts are also among the magnesium-rich foods.

Which fruit contains a lot of magnesium?

Dried fruits such as dried figs and dates contain comparatively more magnesium per 100 g. Among fresh fruit, banana and avocado, for example, provide magnesium.

Which vegetables contain a lot of magnesium?

Above all, green leafy vegetables such as spinach and chard are among the natural sources of magnesium. The exact magnesium content depends, among other things, on the form of preparation.

Does dark chocolate contain magnesium?

Yes. Dark chocolate contains magnesium. The German Nutrient Database states around 198.5 mg of magnesium per 100 g. Cocoa powder, at about 545 mg per 100 g, contains considerably more.

Which mineral water is rich in magnesium?

In Germany, natural mineral water may be described as “containing magnesium” if its magnesium content is more than 50 mg per litre. The exact value is stated on the bottle label.

Sources

1. European Commission – EU Register of Nutrition and Health Claims – Authorised health claims for magnesium, including normal muscle function, normal function of the nervous system, normal energy-yielding metabolism, maintenance of normal bones and reduction of tiredness and fatigue.
2. German Nutrition Society (DGE): Selected Questions and Answers on Magnesium – Natural sources of magnesium and example values of selected foods.
3. Max Rubner Institute – German Nutrient Database (Bundeslebensmittelschlüssel, BLS) – German reference database for the nutrient content of foods; used, among others, for Brazil nuts, walnuts, peanuts, cocoa, dark chocolate, fruit, vegetables and pulses.
4. National Institutes of Health (NIH), Office of Dietary Supplements: Magnesium – Fact Sheet for Health Professionals – Scientific information and magnesium contents of selected foods.
5. German Mineral and Table Water Ordinance, Annex 6 – Requirements for the description “containing magnesium” for natural mineral water.
6. National Academies: Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride – Information on magnesium absorption and the influence of phytate.
7. Schuchardt J.P., Hahn A. (2017): Intestinal Absorption and Factors Influencing Bioavailability of Magnesium – An Update. Curr Nutr Food Sci 13(4):260–278 – Review of factors influencing intestinal magnesium absorption, including phytate and oxalate.