What foods contain magnesium?
Magnesium is an essential mineral that occurs naturally in our food and environment. It's involved in hundreds of bodily processes and is part of a broad, daily diet focused on balance, energy, and recovery. Yet, many people wonder exactly where magnesium is found and how to get enough through their daily diet and habits.
In a world where food can be highly processed and routines are becoming increasingly individualized, interest in minerals like magnesium is growing. Not out of hype, but out of a desire to make conscious choices. Magnesium is found in a wide variety of foods, from green leafy vegetables to nuts, seeds, and whole grains. It's also present in small amounts in drinking water and certain beverages.
How do you get magnesium?
Magnesium isn't naturally produced in the body. This means you're completely dependent on external sources for this mineral. The primary route is through food and drink. A varied diet with plant-based products, whole grains, nuts, and seeds often forms the basis.
Besides food and beverages, there are other forms of magnesium exposure. These include contact with seawater, soil, or dust particles in the environment. Although magnesium occurs naturally in these sources, absorption through this route is very limited. Therefore, these forms are not included in the recommended daily allowance, as their contribution to total intake is negligible.
Which foods contain magnesium?
Magnesium occurs naturally in a variety of foods, particularly plant products. The amount can vary depending on soil quality, processing, and preparation methods. Generally, unprocessed, fiber-rich foods such as nuts, seeds, whole grains, and green leafy vegetables contain relatively higher concentrations. Cocoa and legumes also contribute to the daily intake.
The table below provides an overview of 20 foods known for their relatively high magnesium content. The values are averages per 100 grams and may vary slightly depending on the source.
| Food | Amount of magnesium per 100 grams | Portion size | Amount of magnesium per serving | % of RDA* |
| Seeds & nuts | ||||
| Hemp seed | 700 mg | 20 grams | 140 mg | 37% |
| Pumpkin seeds | 535 mg | 20 grams | 107 mg | 29% |
| Flax seed | 392 mg | 15 grams | 59 mg | 16% |
| Brazil nuts | 376 mg | 20 grams | 75 mg | 20% |
| Chia seeds | 335 mg | 15 grams | 50 mg | 13% |
| Sunflower seeds | 325 mg | 20 grams | 65 mg | 17% |
| Almonds | 270 mg | 25 grams | 68 mg | 18% |
| Cashew nuts | 260 mg | 25 grams | 65 mg | 17% |
| Walnuts | 158 mg | 25 grams | 40 mg | 11% |
| Cocoa & chocolate | ||||
| Cocoa powder | 500 mg | 10 grams | 50 mg | 13% |
| Dark chocolate | 228 mg | 20 grams | 46 mg | 12% |
| Grains & bread | ||||
| Oatmeal | 138 mg | 40 grams | 55 mg | 15% |
| Whole wheat bread | 75 mg | 70 grams | 53 mg | 14% |
| Quinoa (cooked) | 64 mg | 150 grams | 96 mg | 26% |
| Brown rice (cooked) | 44 mg | 150 grams | 66 mg | 18% |
| Legumes (cooked) | ||||
| Black beans | 70 mg | 100 grams | 70 mg | 19% |
| Edamame | 61 mg | 80 grams | 49 mg | 13% |
| Chickpeas | 48 mg | 100 grams | 48 mg | 13% |
| Lentils | 36 mg | 100 grams | 36 mg | 10% |
| Vegetables (cooked) | ||||
| Spinach | 87 mg | 150 grams | 131 mg | 35% |
| Broccoli | 21 mg | 200 grams | 42 mg | 11% |
| Fish (cooked) | ||||
| Mackerel | 60 mg | 125 grams | 75 mg | 20% |
| Salmon | 30 mg | 125 grams | 38 mg | 10% |
| Fruit | ||||
| Dried figs | 68 mg | 40 grams | 27 mg | 7% |
| Avocado | 29 mg | 75 grams | 22 mg | 6% |
| Banana | 27 mg | 120 grams | 32 mg | 9% |
*The percentage calculation is based on the EU Reference Intake (NRV) of 375 mg per day for adults, as established in EU Regulation 1169/2011. EFSA also uses an Adequate Intake of 350 mg per day for men and 300 mg per day for women. Both values serve as guidelines and do not constitute individual recommendations.
Is there magnesium in water and other beverages?
Magnesium occurs naturally in groundwater and mineral water because the mineral dissolves from rocks and soil layers. The exact amount varies by region and water source. In the Netherlands, tap water contains an average of about 8 mg of magnesium per liter.
In areas with harder water, this can reach approximately 20 to a maximum of 30 mg per liter. Despite this variation, the contribution generally remains less than 5 percent of the reference intake per liter of water. For exact figures, it is advisable to consult the specifications of your local water supplier.
Other beverages may also contain small amounts of magnesium. Concentrations are generally lower than in solid foods and contribute to a broader dietary pattern. The table below provides an indicative overview per 100 milliliters. The percentage calculation is again based on a reference intake of 375 mg per day for adults.
| Drink | Magnesium (mg per 100 ml) | % of RDA (375 mg) |
| Tap water average | 0.8 mg | 0.2% |
| Tap water hard water region | 2 to 3 mg | 0.5 to 0.8% |
| Mineral water rich in magnesium | 5 to 10 mg | 1.3 to 2.7% |
| Coffee | 3 mg | 0.8% |
| Green tea | 1 mg | 0.3% |
| Herbal tea | 1 mg | 0.3% |
| Sports and electrolyte drinks | 2 to 5 mg | 0.5 to 1.3% |
Other sources of magnesium
Besides food and beverages, magnesium also occurs naturally in our environment, such as in soil, rocks, dust particles, and seawater. We encounter it in small amounts every day, for example, during a nature walk or while swimming in the sea. However, its contribution to total intake is minimal and is therefore not included in the recommended daily allowance.
Applications such as bath salts with magnesium sulfate, including Epsom salts, and topical products like magnesium oil or creams are also common in relaxation and self-care routines. While these are popular in the wellness context, they are not considered the same as oral intake through food or supplements.
Those who consider magnesium part of a solid daily routine should therefore focus primarily on food and beverages. Other forms can be a valuable addition to a broader routine, but they should not replace a varied diet.
How much magnesium do you need per day?
The amount of magnesium you need daily depends on factors such as age and gender. Within Europe, a reference intake of approximately 375 milligrams per day is often used for adults. This figure is used as a general guideline for labeling and nutritional information. Individual needs may vary depending on lifestyle, diet, and personal circumstances.
Magnesium plays a role in a variety of physiological processes, including muscle activity, metabolism, and bone structure. Because the body doesn't produce this mineral itself, a consistent supply through food is important as part of a varied diet.
Want to delve deeper into the recommended daily allowance, differences between men and women, and how to estimate your own intake? Then read our comprehensive article about it. how much magnesium you need per day , in which we explain this topic in more detail.
Magnesium supplements as a supplement to a magnesium-rich diet
For many people, food forms the basis of their magnesium intake. At the same time, some choose to supplement their daily routine with a supplement, for example, during periods when their diet changes or when they want to consciously focus on their overall well-being. A supplement can be part of a broader approach aimed at balance, energy, and recovery, without replacing a varied diet.
At BeatsWell, we believe in a curated approach to supplements and tools. Transparency about composition, quality of raw materials, and applicability in daily life are key. Want to discover which magnesium products Fits into your routine? Then check out our magnesium selection or use the routine builder to get clarity on what suits your goals and lifestyle.
A conscious routine starts with insight. From there, you gradually build a system that works for you, both today and in the long run.
Not sure where to start? Schedule a Free Wellness Consultation, and we’ll build your personal wellness routine together during the session. Prefer to create your own routine? Use BeatsWell's Routine Builder here to build your routine in just 2 minutes.
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This article is for informational purposes only and does not constitute medical advice. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions about your health.
