Skip to content
0 Buy now
Blog ·

9 Magnesium-Rich Foods

Magnesium-rich foods

Magnesium is found in many everyday foods – especially seeds, nuts, wholegrains and pulses. Here are nine foods that are particularly high in magnesium, plus practical ideas for working them into your day.

For reference: the German Nutrition Society (DGE) gives an estimated value for adults of 350 mg of magnesium per day for men and 300 mg for women. The values below are rounded averages per 100 g and vary depending on variety and origin.

1. Pumpkin seeds – approx. 400–550 mg

Pumpkin seeds are among the most magnesium-rich foods of all. Toasted, they’re great in salads, in muesli or simply as a snack.

2. Sunflower seeds – approx. 400 mg

Cheap, long-lasting and versatile: in bread, sprinkled over soup or in pesto.

3. Linseed – approx. 350 mg

Best stirred into muesli or yoghurt, ground.

4. Brazil nuts – approx. 350 mg

As well as magnesium, Brazil nuts contain a lot of selenium. Because of the high selenium content, one or two nuts a day are enough.

5. Almonds and cashews – approx. 250–270 mg

Ideal as a snack on the go or as almond butter on bread.

6. Dark chocolate (70% cocoa or more) – approx. 150–230 mg

The higher the cocoa content, the more magnesium. A few pieces are enough.

7. Oats – approx. 130 mg

The breakfast classic – as porridge or overnight oats combined with nuts and seeds.

8. Pulses – approx. 100–200 mg (dried)

Lentils, chickpeas, white beans and soya beans are great for stews, curries and salads.

9. Spinach and green leafy vegetables – approx. 60–80 mg

Spinach, chard and kale provide magnesium and are easy to add to smoothies, stir-fries or bakes.

Everyday tips

  • Morning: oats with linseed and pumpkin seeds.
  • Lunch: lentil salad or a curry with chickpeas and spinach.
  • In between: a handful of almonds or cashews.

Sources: German Nutrition Society (DGE), magnesium reference values; nutritional values rounded according to common nutrition tables.

And magnesium oil?

Magnesium oil is not a food but a cosmetic product for external use – a concentrated solution of magnesium chloride and water. Many people use it as part of their body-care routine, for example for massaging in after sport. Find out more in our guide How to use magnesium oil.