Magnesium-Rich Foods That Support Your Everyday Health

Magnesium is an essential mineral involved in more than 300 biological functions, including energy production, muscle function, nerve transmission, and bone maintenance. According to the NHS, many UK adults fall short of the recommended intake: 300 mg per day for men and 270 mg per day for women.

The good news? Magnesium is found in many everyday foods, from vegetables and legumes to whole grains and fish. This article highlights the top magnesium-rich foods widely available in UK supermarkets, includes a quick-reference chart, and explains how to include more of them in your daily diet.

Magnesium-Rich Food Chart (UK – Per 100g)

Food	Magnesium (mg per 100g)
Pumpkin seeds	270–303 mg
Chia/Sesame seeds	335–370 mg
Almonds/Cashews	≈270 mg
Cooked spinach	78–112 mg
Black beans	164–180 mg
Quinoa (cooked)	59–64 mg
Mackerel	≈60 mg
Dark chocolate (70%+)	73–89 mg
Avocado/Banana	25–58 mg

All values are approximate per 100g and may vary depending on preparation and brand.

All figures are approximate per 100g and may vary depending on preparation and source.

1. Green Leafy Vegetables (Spinach, Swiss Chard, Kale, Broccoli)

Leafy greens are among the most magnesium-rich plant foods. Magnesium is stored in chlorophyll, which is abundant in dark green vegetables. Cooked spinach provides approximately 78–112 mg of magnesium per 100g, contributing a significant portion of daily requirements.

These vegetables also contain vitamin K, iron, and calcium — all of which support normal bone health. Steaming rather than boiling can help preserve their mineral content. The British Dietetic Association encourages regular consumption of leafy vegetables as part of a balanced, nutrient-rich diet.

2. Nuts and Seeds (Pumpkin, Chia, Sesame, Almonds, Cashews)

Nuts and seeds are concentrated sources of magnesium and also provide protein, fibre, and unsaturated fats:

• Pumpkin seeds: up to 303 mg
• Chia seeds: over 330 mg
• Sesame seeds: around 370 mg
• Almonds and cashews: approx. 270 mg per 100g

Including a small handful of nuts or a tablespoon of seeds in daily meals can contribute to magnesium needs. British Dietetic Association – Magnesium.

3. Whole Grains (Quinoa, Brown Rice, Wholemeal Bread, Oats)

Whole grains retain their magnesium-rich bran and germ layers. Examples include:

• Quinoa (cooked): approx. 60 mg
• Brown rice (cooked): around 48 mg
• Wholemeal bread: up to 76 mg per slice
• Oats: 50–60 mg per 100g dry weight

Whole grains also contain fibre and B vitamins. According to the EFSA, magnesium contributes to normal energy metabolism and electrolyte balance.

4. Legumes (Beans, Lentils, Chickpeas, Edamame, Tofu)

Legumes are excellent sources of magnesium, protein, fibre, iron, and potassium:

• Black beans: up to 180 mg
• Chickpeas/lentils: 40–70 mg
• Tofu/edamame: approx. 50–70 mg

Supporting evidence: Nutrients Journal – Magnesium and Chronic Disease.

5. Oily Fish (Salmon, Mackerel, Sardines, Tuna)

Oily fish contribute to magnesium intake:

• Mackerel: approx. 60 mg
• Salmon: 30–40 mg
• Sardines/tuna: similar levels per 100g

Also a source of vitamin D, iodine, and protein. NHS Eatwell Guide.

6. Dark Chocolate (70% or Higher Cocoa)

Dark chocolate contains 73–89 mg of magnesium per 100g and provides flavonoids and iron.

Supporting evidence: American Journal of Clinical Nutrition – Chocolate and Blood Pressure.

7. Fruits (Avocado, Banana, Figs, Berries)

• Avocado: approx. 58 mg per fruit
• Banana: around 32 mg per medium banana
• Dried figs: about 68 mg per 100g

These fruits also supply potassium, fibre, and vitamins C and B6, supporting general wellbeing. They make excellent snacks or additions to smoothies, porridge, and salads.

8. Water (Tap and Bottled Mineral Water)

Magnesium content in water varies by source. Some UK bottled mineral waters contain 10–50 mg of magnesium per litre. Although it contributes less than food sources, water can still help top up your intake, especially in hard water areas. You can check your region’s water quality report or bottled water labels for magnesium content.

Meeting Your Magnesium Needs Naturally

Most people can increase their magnesium intake through simple dietary changes. Prioritise magnesium-rich foods like leafy greens, legumes, nuts, seeds, whole grains, and oily fish.

Supplements may be useful in some situations, but they should not replace a varied diet. Always consult a healthcare professional before taking magnesium supplements.

*This food supplement should not be used as a substitute for a varied, balanced diet and healthy lifestyle.

If you struggle to meet your magnesium needs through diet alone, a high-quality supplement may help support your daily intake. Explore our Magnesium Complex supplement — formulated in the UK to support muscle function, energy metabolism, and overall wellbeing.*

This article is for informational purposes only and does not constitute medical advice.

Related reading: Do You Really Need More Magnesium?