Most people can meet their daily magnesium needs through food alone — if they know which foods to focus on. The problem is that many diets in the UK lean heavily on processed foods, which are stripped of magnesium during manufacturing.
The NHS recommends 300mg per day for men and 270mg per day for women. Here are the ten foods that will get you there most efficiently, with the actual numbers.
Quick Reference: Top 10 Magnesium Foods at a Glance
| Food | Serving | Magnesium | % of Daily Target (300mg) |
|---|---|---|---|
| Pumpkin seeds | 30g (1 oz) | 156mg | 52% |
| Spinach (cooked) | 180g (1 cup) | 157mg | 52% |
| Black beans (cooked) | 172g (1 cup) | 120mg | 40% |
| Quinoa (cooked) | 185g (1 cup) | 118mg | 39% |
| Cashew nuts | 30g (1 oz) | 82mg | 27% |
| Dark chocolate (70%+) | 30g (1 oz) | 64mg | 21% |
| Salmon (cooked) | 170g (6 oz) | 106mg | 35% |
| Avocado (medium) | 1 medium | 58mg | 19% |
| Low-fat yoghurt | 245g (1 cup) | 42mg | 14% |
| Banana (medium) | 1 medium | 32mg | 11% |
1. Pumpkin Seeds — 156mg per 30g
Pumpkin seeds (pepitas) are the single most magnesium-dense food available by weight. A small 30g handful delivers over half your daily target, alongside zinc, iron, and healthy fats. They’re easy to add to porridge, salads, or eat as a snack. Opt for unsalted, raw or lightly roasted versions.
2. Spinach (Cooked) — 157mg per Cup
Cooked spinach is neck-and-neck with pumpkin seeds for the top spot. Cooking concentrates the magnesium — a cup of cooked spinach comes from around 200g of raw leaves, making it one of the most efficient dietary sources. Other leafy greens including kale, Swiss chard, and collard greens are also good sources, though with lower amounts than spinach.
3. Black Beans (Cooked) — 120mg per Cup
A cup of cooked black beans provides 120mg of magnesium alongside substantial fibre and plant protein. Other legumes are strong performers too: chickpeas, lentils, kidney beans, and edamame all contribute meaningful amounts. Legumes are particularly valuable for plant-based diets where other high-magnesium foods like fish may be absent.
4. Quinoa (Cooked) — 118mg per Cup
Quinoa stands out among grains because it’s a complete protein as well as a solid magnesium source. One cooked cup provides 118mg. Brown rice, whole oats, and whole-wheat bread are also worthwhile, though with lower amounts per serving. Swapping refined white carbohydrates for whole grains is one of the easiest ways to lift overall magnesium intake.
5. Cashew Nuts — 82mg per 30g
A small 30g portion of cashews delivers 82mg of magnesium. Almonds (77mg per 30g) and Brazil nuts are close behind. Nuts are also high in healthy fats, vitamin E, and protein. Nut butters work equally well — just check the label for added sugar or palm oil.
6. Dark Chocolate — 64mg per 30g
A 30g portion of dark chocolate (at least 70% cocoa) provides around 64mg of magnesium, plus iron and antioxidants. The higher the cocoa percentage, the better — milk chocolate has far less. Dark chocolate is calorie-dense, so it works as a complement to a balanced diet rather than a primary source.
7. Salmon — 106mg per 170g Serving
Oily fish such as salmon and mackerel are useful magnesium sources alongside their better-known omega-3 fatty acids. A standard 170g serving of cooked salmon provides around 106mg. The NHS recommends at least two portions of fish per week, one of which should be oily. See our post on why magnesium matters for heart health for context on the cardiovascular connection.
8. Avocado — 58mg per Medium Fruit
Avocado provides around 58mg of magnesium per medium fruit, along with potassium, folate, and heart-healthy monounsaturated fats. It’s an easy addition to toast, salads, or eggs.
9. Low-Fat Yoghurt — 42mg per Cup
Dairy products are moderate magnesium sources, but their consistent place in many UK diets makes them a reliable contributor. One cup of low-fat yoghurt provides around 42mg alongside calcium, protein, and probiotics. Greek yoghurt is comparable per serving and higher in protein.
10. Banana — 32mg per Medium Fruit
Bananas are the most accessible magnesium-containing fruit in the UK diet. A medium banana provides 32mg, plus potassium and vitamin B6. Their convenience and wide appeal make them a useful everyday contributor.
How Much Magnesium Do You Actually Need?
The NHS recommends:
- Men: 300mg per day
- Women: 270mg per day
- Pregnant women: may need slightly more — discuss with your midwife
If you’re considering supplements, the EU’s tolerable upper level for supplemental magnesium is 250mg per day from supplements.
Why Many UK Adults Fall Short
Soil depletion. Intensive farming has reduced the magnesium content of many crops. You may be eating foods that contain less magnesium than nutrient databases suggest.
Processed food. Refining grains strips out the magnesium-rich bran and germ. White bread, white rice, and most packaged foods are poor sources compared to whole-grain equivalents.
Absorption inhibitors. Excess caffeine, alcohol, and high sugar intake all reduce magnesium absorption or increase urinary excretion.
Medications. Long-term use of proton pump inhibitors (like omeprazole) and some diuretics significantly deplete magnesium. If you’re on these, it’s worth discussing your levels with your GP.
Tips to Get More Magnesium From Your Diet
- Add a handful of pumpkin seeds to your porridge or salad daily — the single highest-impact swap you can make
- Switch from white to brown rice or quinoa as your default grain
- Keep cashews or almonds as your default snack instead of crisps or biscuits
- Use spinach as a base in smoothies — you don’t taste it but the nutrients are intact
- Eat legumes 3–4 times per week, whether as hummus, lentil soup, or beans on toast
When Food Isn’t Enough
Some people — particularly those over 40, those on PPIs or diuretics, or those with type 2 diabetes — find it difficult to maintain adequate magnesium through diet alone. Magnesium glycinate is the form we recommend for most people — well absorbed, gentle on the digestive system, and without the laxative effect of cheaper forms. For a full comparison of available forms, see our guide to chelated magnesium and our magnesium glycinate vs citrate comparison.
FAQ
Q: Which food is highest in magnesium?
A: Pumpkin seeds and cooked spinach are roughly equal at the top, both providing around 156–157mg per standard serving — over half the recommended daily intake for adults. Pumpkin seeds are easier to eat in quantity as a snack.
Q: How can I get 300mg of magnesium a day from food?
A: A handful of pumpkin seeds (156mg), a portion of cooked spinach or black beans (120mg), and a banana or yoghurt will get you close to or over the target. A varied diet with regular nuts, seeds, legumes, and whole grains will reliably cover your needs.
Q: Does cooking reduce magnesium in food?
A: Boiling vegetables in water can leach magnesium out — steaming or stir-frying preserves more. For spinach, cooking concentrates the magnesium per volume, so cooked spinach provides more per cup than raw.
Q: Is magnesium better from food or supplements?
A: Food is preferable where possible — nutrients from whole foods come with fibre, vitamins, and other compounds that support absorption. Supplements are a practical backup for people who can’t reliably meet their needs through diet.
Q: What drinks are high in magnesium?
A: Mineral water can contain useful amounts — check the label for magnesium content in mg/L. Some mineral waters provide 50–100mg per litre. Coffee and cocoa also contribute small amounts, though caffeine can partially offset this by reducing absorption.
References
- NHS. Vitamins and minerals — Magnesium.
- NIH Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals. (2024).
- USDA FoodData Central. (2024). Nutrient data for magnesium-rich foods.
This article is for informational purposes only. If you suspect a magnesium deficiency, consult your GP before starting supplementation.
