Guide · Oct 13, 2026
Foods High in Magnesium: Per-Serving Table (USDA Data)
Magnesium per serving in 21 foods, from pumpkin seeds and chia to beans and spinach, with % Daily Value and the supplement upper limit.
By the ProstateFoods editorial team · Last updated
By the ProstateFoods editorial team · Last updated October 13, 2026 Short answer: Seeds lead the list: an ounce of pumpkin seeds has about 156 mg of magnesium, and hemp and chia seeds are close behind. Nuts, beans, spinach, edamame, whole grains and dark chocolate are also good sources. Men 31 and older need 420 mg a day (400 mg for ages 19 to 30) [1].
Magnesium per serving
| Food | Serving | mg magnesium per serving | % DV (420 mg) |
|---|---|---|---|
| Hemp seeds, hulled | 3 tbsp (30 g) | 210.0 | 50% |
| Spinach, cooked | 1 cup (180 g) | 156.6 | 37% |
| Pumpkin seed kernels, roasted | 1 oz (28.35 g) | 155.9 | 37% |
| Black beans, cooked | 1 cup (172 g) | 120.4 | 29% |
| Quinoa, cooked | 1 cup (185 g) | 118.4 | 28% |
| Edamame, prepared | 1 cup (155 g) | 99.2 | 24% |
| Chia seeds | 1 oz (28.35 g) | 95.0 | 23% |
| Brown rice, cooked | 1 cup (202 g) | 78.8 | 19% |
| Chickpeas, cooked | 1 cup (164 g) | 78.7 | 19% |
| Almonds | 1 oz (28.35 g) | 76.5 | 18% |
| Cashews, dry roasted | 1 oz (28.35 g) | 73.7 | 18% |
| Tofu, firm, calcium-set | 1/2 cup (126 g) | 73.1 | 17% |
| Lentils, cooked | 1 cup (198 g) | 71.3 | 17% |
| Dark chocolate, 70-85% | 1 oz (28.35 g) | 64.6 | 15% |
| Peanuts, dry roasted | 1 oz (28.35 g) | 50.5 | 12% |
| Potato, baked with skin | 1 medium (173 g) | 48.4 | 12% |
| Avocado | 1 cup cubes (150 g) | 43.5 | 10% |
| Milk, 2% | 1 cup (245 g) | 34.3 | 8% |
| Banana | 1 medium (118 g) | 31.9 | 8% |
| Salmon, Atlantic farmed, cooked | 3 oz (85 g) | 25.5 | 6% |
| Whole-wheat bread | 1 slice (32 g) | 24.0 | 6% |
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release), calculated per the serving shown from USDA's per-100 g figures and USDA portion weights. Values vary by variety, brand and growing conditions. [2]
Food vs. supplements
There's no upper limit for magnesium from food, because the kidneys remove extra. The 350 mg upper limit for adults applies only to supplements and medicines, and too much from those can cause diarrhea and cramping [1]. Magnesium supplements can also interact with some antibiotics and osteoporosis drugs, so ask your pharmacist [1].
Easy ways to get more
- A handful of pumpkin seeds or almonds as a snack. These dry-roasted unsalted almonds are an easy pick.
- Beans or lentils in place of some meat a few times a week. See high-fiber foods, which overlap heavily.
- Cooked spinach in eggs, soups and pasta.
Sources
- NIH Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy (2018). https://fdc.nal.usda.gov/
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ProstateFoods writes about food, not treatment. Nothing here is medical advice or a claim that any food treats, cures or prevents a disease. Talk to your doctor before changing how you eat, especially if you take medication or have a health condition. See our medical disclaimer. Photo: Pumpkin Seeds macro 1 by Daniel Schwen, CC BY 3.0, via Wikimedia Commons.
Frequently asked questions
What food is highest in magnesium?
Among common foods, pumpkin seeds, hemp seeds and chia seeds have the most per serving in USDA data, followed by almonds, cashews, spinach and black beans.
How much magnesium does a man need per day?
420 mg a day for men 31 and older and 400 mg for men 19 to 30.
Can you get too much magnesium from food?
Not usually. The 350 mg upper limit applies to supplements and medicines, not food.