The 44 best foods rich in magnesium (and how to really benefit from them)

Persistent fatigue, unexplained cramps, nervousness for no reason… What if it all stemmed from a Magnesium deficiency? This mineral, often overlooked, plays a crucial role in our bodies. Nervous system, muscles, energy metabolism: it works behind the scenes everywhere, silently. Until the day we become deficient. What’s somewhat confusing is that many people believe they consume enough simply because they eat a “balanced” diet. But the reality is more nuanced. Soil is becoming depleted, processed foods have lost all their magnesium, and even poorly controlled cooking methods drastically reduce intake. As a result, nearly 7 out of 10 French people are deficient, sometimes without even realizing it.

Fortunately, we can address the root cause: our diet. But we need to know the right habits—and not just rely on almonds or spinach thinking that solves everything. This article offers a comprehensive (and straightforward) overview of foods naturally rich in magnesium, categorized by food group, with practical tips for better absorption. As a bonus, we’ve included a selection of foods that are doubly rich: in magnesium

and in potassium. Because these two often go hand in hand.

Ready to make your plate an anti-fatigue ally? Let’s get started.

Top 30 foods rich in magnesium (by food group)

Seeds and nuts: the undisputed champions

• Let’s begin with the heavyweights of magnesium: seeds and nuts. In this area, they dominate the rankings. Some seeds can contain more than 500 mg of magnesium per 100 g, making them veritable nutritional powerhouses. No wonder they’re featured in all the health advice. Pumpkin seeds:
• 535 mg per 100 g — a real gem. Sprinkle them on your salads, add them to homemade granola, or enjoy them on their own. Chia seeds:
• Approximately 335 mg — also rich in omega-3 fatty acids, they swell in liquid and are ideal for puddings or smoothies. Flax seeds:
• 350 mg — grind just before eating for better nutrient absorption. Sesame seeds:
• 350 mg — eat them raw, toasted, or as tahini (sesame paste) in a sauce or hummus. Almonds:
• 270 mg — convenient as a snack or in porridge, but be careful not to overindulge (they are still high in calories). Cashews:
• 260 mg — excellent for snacking or making homemade plant-based spreads. Hazelnuts:

160 mg — perfect as a topping on plain yogurt or blended into a healthy spread. A little personal tip: nut butters (almond, cashew, hazelnut, etc.) are fantastic alternatives to sugary spreads. A spoonful on a slice of whole-wheat bread makes for a satisfying breakfast or snack that also boosts your magnesium intake.

Another simple trick: make a homemade crunchy mix of pumpkin, sunflower, flax, and chia seeds, store it in a jar, and add it to everything—even soup. It’s subtle but incredibly effective.

Legumes: Underrated but Powerful

• Often relegated to vegetarian recipes, legumes deserve a place of honor on every plate. Filling, inexpensive, and rich in fiber, they are also very valuable for their magnesium content—and quite a lot of it. Black beans:
• approximately 170 mg per 100 g—in chili, salads, or even puréed, they are as delicious as they are nutritious. Chickpeas: 160 mg — try them in hummus, curry, or roasted in the oven for a crunchy snack.
• Lentils (green or brown): 120 to 140 mg — also rich in plant-based iron, they tick all the health boxes.
• Soy: Approximately 220 mg — especially if you consume it in the form of edamame beans or tempeh.
• Tofu: 100 to 150 mg depending on the texture — well marinated and grilled, it offers a welcome change from animal proteins while also providing magnesium.

A helpful reminder: to improve the digestibility of legumes and limit the dreaded “side effects” (you know what I mean…), remember to soak them for 8 to 12 hours before cooking. Adding a pinch of baking soda to the cooking water can also make a real difference.

And if you’re short on time, keep in mind that jarred or frozen versions are perfectly nutritionally sound — as long as you watch the added salt.

Whole grains and pseudo-cereals: much more than just a side dish

• When we think of magnesium, grains don’t always come to mind. And yet! In their whole or semi-whole grain form, some of them are true allies. Provided, of course, that you don’t lose all the nutrients during cooking or refining. Quinoa:
• 197 mg per 100 g — gluten-free, high in protein, and quick to cook, it’s the star of healthy bowls. Oats:
• 130 to 170 mg — ideal in porridge or as flakes in homemade muesli, it’s filling and provides beneficial soluble fiber. Brown rice:
• approximately 110 mg — much better than its white cousin, especially if you rinse it before cooking to remove excess arsenic. Buckwheat:
• 230 mg — the Breton galette has its advantages! Also available in grain form (kasha), cooked like rice. Millet:

120 mg — somewhat overlooked, but very digestible and mild in flavor, perfect for a change from the classics. One important point to note: some of these “pseudo-cereals,” such as quinoa or buckwheat, are not actually grasses, but they are just as rich (or even richer) in magnesium as traditional grains. They definitely deserve a place on your plate.

And what about bread? Ah, the age-old debate. White bread or whole wheat bread? Unsurprisingly, whole wheat bread wins hands down when it comes to magnesium (around 90 mg compared to barely 20 mg for white bread). But beware: not all commercially available “whole wheat” breads are created equal. Check the flour used and avoid misleading labels like “multigrain bread,” which don’t really mean much nutritionally.

Tip: opt for T80 to T110 flours if you’re making your own bread, or choose a good artisan baker. Your body (and your gut) will thank you.

Green vegetables and seaweed: an often-overlooked source of magnesium

• We know them for being rich in fiber, vitamins, and antioxidants… but green vegetables are also a great source of magnesium, especially when eaten fresh and gently cooked. Since magnesium is water-soluble, how they’re prepared is just as important as their type. Spinach: 80 mg per 100 g — even better lightly steamed with a drizzle of olive oil to enhance nutrient absorption.
• Swiss Chard: 80 mg — both leaves and stalks are beneficial, to be cooked like spinach or in a gratin.
• Watercress: 60 to 70 mg — very rich in micronutrients, perfect in salads or as a quick creamy soup with a few potatoes.
• Artichoke: 60 mg — in addition to being delicious, it stimulates the liver and aids digestion.

From the sea, seaweed is often overlooked, even shunned. Yet, it contains exceptionally high concentrations of minerals, including magnesium. A very small portion is enough to boost your intake.

• Spirulina: approximately 400 mg per 100 g — yes, that’s a lot, but we usually consume about a teaspoon a day. In powder or tablet form, to be added to a smoothie, for example.
• Wakame: 100 mg — used in Japanese miso soup, it can also be added to very fresh seafood salads.
• Sea lettuce: 70 to 90 mg — often sold dried, to be rehydrated before sprinkling it on your dishes like a mineral condiment.

A little cultural digression: in some regions of Japan and Korea, seaweed is consumed daily, in broth, salads, or as a snack. In France, we are beginning to rediscover it tentatively — particularly through vegetarian restaurants and macrobiotic cuisine. But it deserves to be much more readily available in our cupboards.

My advice: start small, for example with homemade miso soup, or by adding sea lettuce to your raw vegetables. You’ll see, it’s less “weird” than it seems… and your body will thank you. Cocoa and Dark Chocolate: The Good News

We’ve been waiting for it, and here it is: the famous excuse “chocolate is good for my health” isn’t entirely unfounded. Provided, of course, that you choose the right type of chocolate. Pure cocoa is one of the foods richest in magnesium—but be careful, we’re talking about real cocoa here, not the ultra-sweet milk chocolate squares of our childhood.

Unsweetened cocoa powder:

• up to 500 mg of magnesium per 100 g—perfect for adding to a smoothie, porridge, or pancake batter. 70% dark chocolate:
• approximately 200 to 230 mg—the higher the percentage, the greater the cocoa (and therefore magnesium) content. 90% dark chocolate:
• 250 to 300 mg—intense, but incredibly beneficial for your health if consumed in small quantities. The classic pitfall: believing that all chocolate is good for you. In reality, chocolate bars with less than 60% cocoa are often too high in sugar and very low in magnesium. What you gain on one side, you lose on the other…

A simple tip to fully benefit from the magnesium in chocolate: pair it with a source of healthy fats, such as a little almond butter or avocado (yes, it works very well in a raw dessert or a vegan mousse). This promotes the intestinal absorption of fat-soluble minerals.

And for those with a sweet tooth, why not try a homemade spread with pure cocoa, hazelnut butter, and a touch of maple syrup? You’ll have a delicious, nourishing treat that’s frankly much better than a store-bought product.

Seafood and fish: unexpected marine treasures

We know them for their high-quality protein and their richness in omega-3 fatty acids… but seafood is also a good source of magnesium, especially oily fish and certain shellfish. And this is no coincidence: the sea naturally concentrates many essential minerals. Mackerel:

• approximately 97 mg per 100 g — an inexpensive oily fish, delicious grilled or in homemade rillettes.
• Tuna: 64 mg — best eaten fresh or canned in brine to limit excess salt and heavy metals.
• Sardines: 35 to 40 mg — whole, canned, or as a spread, they combine calcium, vitamin D, and magnesium.
• Periwinkles: nearly 300 mg — surprisingly rich, but often overlooked in health lists… yet a real asset.
• Clams, mussels: between 60 and 90 mg — delicious in a marinière sauce, they add flavor and minerals to your dishes.

What’s often forgotten is that these foods also provide potassium, iodine, zinc… in short, a cocktail of micronutrients beneficial for the nervous system and thyroid. One more reason to include seafood in your weekly menus.

Tip: Vary your cooking methods to preserve nutrients. Gentle steaming or cooking in parchment paper are ideal. And if you like canned goods, opt for “no added oil” versions or those made with extra virgin olive oil, which are more nutritionally valuable.

Fresh and dried fruits: gentle but beneficial sources

Fruits aren’t the most concentrated source of magnesium, it’s true. But some stand out, especially when eaten dried or combined with other sources of good nutrients. Their advantage? They’re easy to incorporate into your daily routine, even for those in a hurry.

• Banana: about 35 mg per 100 g — perfect as a snack, especially before or after exercise thanks to its high potassium content.
• Avocado: about 40 mg — yes, it’s a fruit! It combines fiber, healthy fats, and magnesium in a near-perfect nutritional profile. Raspberry:
• 30 mg — tangy, light, and delicious eaten raw to benefit from its micronutrients. Dried fig:
• up to 70 mg — naturally sweet, it’s a satisfying snack, with a real mineral boost. Dates:
• 60 to 65 mg — also rich in potassium, they can replace sugar in many recipes. Prunes:
• 45 to 50 mg — good for digestion, but also for overall energy. Dried apricots:
• about 40 mg — easy to add to muesli or a mixed salad. A helpful reminder: dried fruit is more concentrated than fresh fruit because it has lost its water. This explains its higher magnesium content. But be careful not to overindulge: it’s also higher in calories and sometimes rich in natural (or even added) sugar.

A tasty tip: create your own “vitality” mixes with dried fruit (apricots, figs, dates) and nuts (almonds, cashews) for a healthy, magnesium-rich, and truly satisfying snack. Much more balanced than any processed bar.

Foods rich in both magnesium and potassium: the winning duo

Why is this combination so important?

We often talk about magnesium alone, as if it were working in isolation. But in the body, minerals work as a team. And potassium is its ideal partner: together, they regulate muscle contraction, acid-base balance, blood pressure, and even stress management. A combined deficiency can lead to chronic fatigue, palpitations, muscle cramps, or persistent irritability. Yet, few people think to combine them in their diet. Here are some superfoods that kill two birds with one stone.

The best foods for this dual boost

Avocado:

• Rich in healthy fats, it contains approximately 40 mg of magnesium and 500 mg of potassium per 100 g — a true everyday superfood. Banana:
• 35 mg of magnesium and over 350 mg of potassium — ideal for athletes or people under stress. Cooked spinach:
• Approximately 80 mg of magnesium and 550 mg of potassium — best enjoyed steamed or quickly sautéed. Lentils:
• 120 to 140 mg of magnesium and over 300 mg of potassium — perfect in salads, soups, or curries. White beans:
• Approximately 150 mg of magnesium and 600 mg of potassium — a very complete legume. Almonds:
• 270 mg of magnesium and approximately 700 mg of potassium — a nutrient-dense snack, to be consumed in moderation. Quinoa: 197 mg of magnesium and approximately 500 mg of potassium — the star of nutritious bowls.
• Sweet potato: Approximately 25 mg of magnesium and 400 mg of potassium — delicious mashed, baked, or as homemade fries.
• Coconut water: Up to 25 mg of magnesium and over 250 mg of potassium per 100 ml — a naturally rehydrating drink.
• How to easily incorporate them into your meals? Sometimes, a few adjustments are all it takes to enrich a classic meal with these doubly beneficial foods. For example:

A bowl of quinoa with sautéed spinach, avocado, and chickpeas.

A smoothie made with banana, coconut water, and unsweetened cocoa powder.

• A salad of lentils, roasted sweet potato, and pumpkin seeds.
• And if you prefer sweeter options, consider simple desserts like homemade sweet potato-banana-cinnamon compote or a chia-plant-milk-coconut water pudding. Both delicious and strategic!
• What they don’t always tell you about dietary magnesium

Absorption, anti-nutrients, and cooking: the real or not-so-good ideas

You might think that simply eating magnesium-rich foods is enough to meet your needs. But the truth is that

absorption

depends on many factors, some of which even work against us.Certain compounds naturally present in plants, called anti-nutrients

, can hinder the assimilation of magnesium: Phytates, found in whole grains and legumes, bind to minerals and reduce their bioavailability.

• Oxalic acid, found in spinach and rhubarb, also limits the absorption of magnesium (and calcium).
• But it’s not inevitable. A few simple techniques can limit their impact:

Soak legumes and certain seeds before cooking (for 8 to 12 hours).

• Sproute or ferment grains (sourdough bread, for example).
• Steam gently rather than boil to prevent mineral loss.
• And of course, be careful with long cooking times in large volumes of water: since magnesium is water-soluble, it often ends up… down the drain. For vegetables in particular, opt for steaming, stir-frying, or braising.

Magnate’s enemies in our lifestyle

It’s not just what we eat that matters. Certain behaviors or medications also reduce the body’s magnesium reserves:

• Chronic stress, a major consumer of magnesium (the more stressed we are, the more we burn… a real vicious cycle).
• Intense exercise, which increases losses through sweat and urine.
• Certain medications such as PPIs (anti-reflux), diuretics, antibiotics, or oral contraceptives.
• Alcohol, which disrupts intestinal absorption and accelerates the renal elimination of magnesium.

This doesn’t mean cutting everything out, of course. But being aware of it allows you to adapt your diet or increase your intake when you need it most. As during periods of intense stress, convalescence, or sustained athletic training.

Practical tips for naturally meeting your magnesium needs

The most common mistakes when trying to “eat more magnesium”

• Changing your eating habits is a good thing. But sometimes, in trying to do the right thing, you fall into certain traps that limit results: Focusing on a single food
• (e.g., “I eat almonds every day”) instead of varying your sources. Ignoring the issue of absorption
• (see previous section), even though it is crucial. Not adapting your diet to your lifestyle
• : an athlete or a pregnant woman will not have the same needs as a sedentary person. Forgetting that some minerals need cofactors

: a diet low in vitamin B6 or taurine, for example, can limit magnesium absorption.

In short, it’s not just a question of quantity, but above all, of synergy. And common sense.

• Example of a “magnesium-rich” day (without overthinking it): Breakfast:
• Oatmeal porridge with plant-based milk + almond butter + banana + pure cocoa Lunch:
• Quinoa, lentil, avocado, and fresh spinach salad + tahini dressing Snack:
• A handful of almonds + dried figs + herbal tea Dinner:

Roasted sweet potato + grilled mackerel + steamed Swiss chard + natural cocoa yogurt

You can easily exceed 400 mg of magnesium in a day, without having to count or weigh anything.

Should you take a magnesium supplement? My nuanced opinion

The temptation is strong to reach for a capsule at the first sign of fatigue. And sometimes, it’s justified. But it’s essential to understand that a supplement doesn’t replace a varied diet, and even less so a healthy lifestyle. When should you consider supplementation?

• In cases of chronic fatigue, frequent cramps, or intense stress.
• If your diet is unbalanced or depleted (restrictive diets, poorly managed vegetarianism, etc.).
• During periods of high energy expenditure (pregnancy, intensive sports, chronic illness).

My advice: opt for easily absorbed forms such as magnesium bisglycinate, citrate, or malate. Avoid inexpensive oxides, which are often poorly tolerated by the intestines.

And if you have any doubts, talk to your doctor or a healthcare professional. A simple blood test or nutritional assessment can sometimes shed light on many symptoms. A healthy diet as the first line of defense against fatigue.

Magnesium is no lone superhero, but it remains one of the most valuable minerals for coping with our modern, often stressful, fast-paced, and somewhat overly refined (in the dietary sense) lifestyle.

By reintroducing simple, varied, and minimally processed foods, you do much more than just “boost your intake”: you reconnect with a form of overall balance. A body that tires less, a more stable mind, smoother digestion… and sometimes, all this is achieved simply by adding a few seeds to a soup or a well-chosen square of dark chocolate after a meal.

Remember this above all: focusing on seeds, nuts, green vegetables, legumes, whole grains, and dried fruitis already a great start. Adding a few foods rich in both magnesium and potassium, such as avocado or quinoa, is even better.

And if you still have doubts about your actual needs, don’t hesitate to consult a professional. Sometimes, a simple chat with a healthcare professional can prevent months of fatigue or recurring minor ailments… that a little more magnesium could have avoided.