Printable food list
Magnesium-rich foods list
The richest everyday magnesium foods are nuts and seeds (Brazil nuts, sunflower seeds, sesame seeds, almonds, cashews, pumpkin seeds), followed by quinoa, wholegrain bread and pasta, beans, dark chocolate and dark green vegetables. Women aged 19 to 64 need 270 mg of magnesium a day. Figures below are mg per 100 g from the UK CoFID 2021 dataset. Most people can meet the target through food. Information only, not medical advice.
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The full list and safety notes in one printable sheet. Everything in it is also shown on this page.
Download the magnesium-rich foods listHow much magnesium you need a day
- Women aged 19 to 64: 270 mg a day
- Men aged 19 to 64: 300 mg a day
Figures are from the NHS, which notes magnesium is found in a wide variety of foods, so a varied diet supplies it for most people.
Magnesium-rich foods
| Food | Magnesium (mg per 100 g) |
|---|---|
| Brazil nuts | 410 |
| Sunflower seeds | 390 |
| Sesame seeds (tahini paste 380) | 370 |
| Almonds, whole | 270 |
| Cashew nuts, plain | 270 |
| Pumpkin seeds | 270 |
| Peanuts, plain | 210 |
| Quinoa, raw | 210 |
| Peanut butter, smooth | 180 |
| Walnuts | 160 |
| Yeast extract | 160 |
| Porridge oats, unfortified | 114 |
| Baby spinach, boiled (mature 34) | 112 |
| Oatcakes | 101 |
| Dark (plain) chocolate | 89 |
| Wholemeal bread | 66 |
| Edamame beans, boiled | 65 |
| Soya beans, boiled | 63 |
| Houmous | 62 |
| Brown rice, boiled | 44 to 48 |
| Wholewheat pasta, boiled | 46 |
| Chickpeas, canned, drained | 44 |
| Dried figs, stewed | 41 to 44 |
| Red kidney beans, boiled | 40 |
| Banana | 27 |
Safety
The NHS advises that 400 mg or less a day of magnesium from supplements is unlikely to cause harm. Taking more than that short term can cause diarrhoea, and the long-term effects of high supplemental doses are not clear. Magnesium from food is not a concern. Check any supplement against our upper safe limit checker.
How we built this
Every magnesium figure is read from McCance and Widdowson's Composition of Foods Integrated Dataset (CoFID) 2021, published by Public Health England, and is given per 100 g of the food as eaten. The daily amount and supplement safety figure are from the NHS. Figures verified 2026-07-27.
Read more
Read our magnesium guide for what the evidence supports, and when to take magnesium for timing. Browse more free printables.
Frequently asked questions
How much magnesium do I need a day?
The NHS reference is 270 mg a day for women aged 19 to 64 and 300 mg a day for men aged 19 to 64. Most people can get this from a varied diet, since magnesium is found in a wide range of foods including nuts, seeds, wholegrains and green vegetables.
Which foods are highest in magnesium?
Nuts and seeds are the richest everyday sources: Brazil nuts, sunflower seeds, sesame seeds, almonds, cashews and pumpkin seeds all sit high on the list. Quinoa, wholegrain bread and pasta, beans, dark chocolate and dark green vegetables also contribute. The figures on this page are milligrams per 100 g from the UK CoFID 2021 dataset.
Is it safe to take a magnesium supplement?
The NHS advises that 400 mg or less a day of magnesium from supplements is unlikely to cause harm. Taking more than that short term can cause diarrhoea, and the long-term effects of high doses are not clear. Magnesium from food is not a concern. Speak to your GP or pharmacist before starting a supplement, especially if you take other medicines.
Does magnesium help with sleep or cramps?
Claims about magnesium for sleep, cramps and anxiety are popular but the evidence is mixed and does not support treating it as a remedy. The safest approach is a varied diet first, and to check any supplement against the safe upper limit. If symptoms persist, see your GP rather than self-treating.
This is information, not medical advice, and is not a substitute for a registered clinician. Speak to your GP or pharmacist before starting a magnesium supplement, especially if you take other medicines.
Editor, Her Vitals
Oliver leads Her Vitals's editorial coverage of women's life-stage health and supplements. He curates and reviews existing branded products across trying to conceive, pregnancy, postnatal, perimenopause, menopause and the senior years, weighing what the evidence supports against guidance from bodies such as EFSA, the NHS and NICE, and is clear that the content is information rather than medical advice.
Last reviewed: 27 July 2026
Reviewed by Oliver Mackman, Editor. Editorial review against published guidance; not a clinical review.