Magnesium-rich foods, a UK list with amounts per portion

Women in the UK get 224 mg of magnesium a day from food, on average. The NHS amount for women is 270 mg [1][2]. A 30 g handful of pumpkin seeds has 81 mg, more than that 46 mg gap [3].

The foods highest in magnesium are seeds, nuts, whole grains, beans and dark green leaves. Pumpkin seeds have 270 mg per 100 g, almonds 270 mg and wholemeal bread 66 mg [3]. The NHS says a varied diet should give you the magnesium you need [2].

Magnesium-rich foods list

These figures come from the UK's official food tables, per 100 g and per typical portion [3].

Portions are our examples, so weigh your own to compare. Figures vary with brand, growing conditions and cooking.

Nuts and seeds high in magnesium

Seeds and nuts are among the richest sources per gram. A 30 g handful of sunflower seeds has 117 mg, and the same of almonds, cashews or pumpkin seeds has 81 mg [3].

In practice, a handful of seeds on your breakfast does more than a plate of broccoli. 80 g of boiled broccoli has 11 mg [3].

Whole grains, beans and greens

Cereals and cereal products give UK adults about 31% of their magnesium [1]. Wholemeal bread has 66 mg per 100 g [3].

Beans and pulses add 40 to 65 mg per 100 g, from kidney beans to edamame. Raw baby spinach has 80 mg per 100 g, while boiled spinach has 34 mg [3].

Do bananas and dark chocolate have magnesium?

Yes, but less than their reputation suggests. A 100 g banana has 27 mg, about a tenth of the 270 mg NHS amount for women [2][3].

Plain chocolate with 36 to 50% cocoa has 89 mg per 100 g, so a 20 g square or two gives 18 mg. Cocoa powder has 520 mg per 100 g, about 26 mg in a teaspoon [3].

Vegan sources of magnesium

Almost every food near the top of the list is a plant food. Seeds, nuts, oats, quinoa, beans, wholemeal bread and leafy greens are all vegan [3]. Fish and milk have less magnesium per 100 g than most of these.

How much magnesium do you need?

The NHS says adults aged 19 to 64 need 300 mg of magnesium a day for men and 270 mg for women [2].

The latest UK diet survey found men get 273 mg a day from food on average, and women 224 mg. About 20% of men and 15% of women were below the lowest intake level, the amount that's likely too little for most people [1].

Our guides to how much magnesium per day and magnesium deficiency symptoms cover this in more depth.

A day of magnesium-rich meals

Here's one worked example, using the food table figures [3].

• Breakfast. 50 g porridge oats, 57 mg.
• Snack. 30 g pumpkin seeds, 81 mg.
• Lunch. 80 g wholemeal bread, 53 mg.
• Dinner. 150 g boiled brown rice, 72 mg.

That adds up to 263 mg, close to the NHS amount of 270 mg for women [2]. Swap the rice for 200 g of wholewheat spaghetti and it rises to 283 mg.

Food or a supplement?

The NHS says you should be able to get all the magnesium you need from a varied, balanced diet. If you take a supplement, taking 400 mg or less a day is unlikely to cause any harm [2].

Where Nooroots fits

Nooroots Triple Magnesium is a food supplement with magnesium glycinate, citrate and malate, in three capsules a day. It's for topping up your daily intake alongside a varied diet.

Magnesium contributes to a reduction of tiredness and fatigue and to normal muscle function [4]. Our guide to magnesium glycinate explains the main form it uses.

Frequently asked questions

What food has the most magnesium?

Of the foods in our list, cocoa powder, Brazil nuts and sunflower seeds are highest per 100 g, at 520 mg, 410 mg and 390 mg [3]. A 30 g handful of seeds or nuts gives 60 to 120 mg.

Cocoa's botanical name, Theobroma, means "food of the gods". The Greeks had their own word for that food. Type it at checkout, ambrosia, for 10% off Ashwagandha & Lion's Mane or Triple Magnesium, once per customer.

What fruit is high in magnesium?

Fruit is fairly low in magnesium. Bananas and avocados each have 27 mg per 100 g [3].

What vegetables are high in magnesium?

Raw baby spinach has 80 mg per 100 g and edamame beans 65 mg. A baked potato with its skin has 27 mg per 100 g [3].

Does coffee or tea have magnesium?

Very little. Made-up instant coffee has about 3 mg per 100 g and black tea about 2 mg [3].

Can you get enough magnesium from food?

The NHS says a varied, balanced diet should give you all the magnesium you need. A UK survey found 15 to 20% of adults get less than the lowest intake level [1][2].

Read more in our guide to magnesium deficiency symptoms.

References

Every figure here is listed so you can check it yourself. This guide is for general information and doesn't replace advice from your GP or pharmacist. We check it again at least every six months.

1. Office for Health Improvement and Disparities (2025). National Diet and Nutrition Survey 2019 to 2023 (chapter 5 data, tables 5.41 and 5.62). Accessed 26 October 2026. gov.uk/government/statistics/national-diet-and-nutrition-survey-2019-to-2023
2. NHS. Vitamins and minerals: others (magnesium section). Page last reviewed 3 August 2020. Accessed 26 October 2026. nhs.uk
3. Public Health England (2021). McCance and Widdowson's composition of foods integrated dataset (CoFID) 2021. Accessed 26 October 2026. gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid
4. Department of Health and Social Care. Great Britain nutrition and health claims (NHC) register, spreadsheet of 19 May 2026. Accessed 26 October 2026. gov.uk