Food rich in magnesium

Magnesium: prevent deficiency with the right foods

Magnesium: These 8 foods provide the most

  • Wheat Bran (490 mg / 100 g)
  • Sunflower seeds (420 mg / 100 g)
  • Cocoa powder, unsweetened (414 mg / 100 g)
  • Pumpkin seeds (403 mg / 100 g)
  • Quinoa (277 mg / 100 g)
  • Oat flakes (135 mg / 100 g)
  • Swiss chard (81 mg / 100 g)
  • dried bananas (110 mg / 100 g)

Kernels and nuts

In between, nibble on sunflower seeds more often. Sure, you don't eat huge amounts of it, but even a small handful contains around 130 mg of magnesium! Pumpkin seeds also have similar levels of magnesium. If you want, you can also sprinkle the kernels over the muesli or stir into yoghurt.

Nuts are also rich in magnesium. A handful of cashew nuts already covers about half of the daily requirement. Walnuts and sesame seeds are also good sources of magnesium.

FoodMagnesium content in mg per 100g
Sunflower seeds420
Pumpkin seeds403
Cashew nuts270

Mineral water

If you choose the right mineral water, you can also use it to cover your needs. From 50 mg magnesium per liter a water can be called “magnesium rich”. Nevertheless, pay attention to the label. Because common varieties sometimes even deliver more than 100 mg per liter.


Chocolate fans can look forward to it: Since the cocoa bean is rich in magnesium, there is also plenty of it in cocoa drinks and chocolate. The higher the cocoa content, the more magnesium it contains.

FoodMagnesium content in mg per 100g
Cocoa powder, unsweetened414
Cocoa powder, sweetened150
Dark chocolate149

whole grain products

Quinoa is one of the best sources of magnesium anywhere. But the local millet also contains very high levels of the mineral. If you replace potatoes with the small grains at lunch, you can cover at least half of your daily requirement with one serving as a side dish.

Other whole grain products are also top suppliers. Wheat bran is ideally suited to prevent a magnesium deficiency. Just one tablespoon provides a whopping 50 mg of the mineral. Whole grain breads and rolls, wholegrain pasta and brown rice are way ahead of their light types made from white flour and provide around twice as much magnesium on average.

FoodMagnesium content in mg per 100g
Wheat bran490
Whole grain bread56

Green vegetables

One more reason why vegetables are so valuable for a healthy diet. Especially the green varieties z. B. Spinach, Swiss chard, and kale are good sources of magnesium. Their contents are not as high as in kernels and nuts, but you eat significantly larger amounts.

FoodMagnesium content in mg per 100g
Swiss chard81

Dried fruit

Fresh fruit provides comparatively little magnesium, but can also contribute to the supply if consumed frequently. 100 g of raspberries or bananas contain around 30 mg of the mineral. Similar contents are found in avocado, which botanically also belongs to the fruit types. Since the water has been withdrawn from dried fruit and therefore contains nutrients in concentrated form, it provides significantly higher amounts of minerals than fresh fruit. Banana chips therefore contain almost four times as much magnesium as fresh bananas. Don't forget: It's best to nibble dried fruits in moderation, because they also contain a lot of sugar.

FoodMagnesium content in mg per 100g
dried banana110
orange juice15


Whether kidney beans, white beans or chickpeas - all types of legumes are a good addition to the menu when it comes to magnesium. If it has to be done quickly, canned beans are also a good alternative, as they still contain a good portion of the mineral.

FoodMagnesium content in mg per 100g
Chickpeas, cooked62
White beans, cooked56
Kidney beans (can)39

Dairy products

Cow's milk, yoghurt & Co are not particularly rich in magnesium. For many, however, they are often on the menu and therefore contribute to the supply.

FoodMagnesium content in mg per 100g
Natural yoghurt12
Milk 3.5%12
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