Health Nutrition 4 min read

Eight natural sources of magnesium!

Olivia Davis ✓

Diets Premium Expert • 17.03.2026

✓

Scientifically reviewed by a clinical dietitian: This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.

Diets Premium Expert Olivia Davis

min read 4 min

Scientifically reviewed by a clinical dietitian 17.03.2026

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Eight natural sources of magnesium!

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Key Takeaways

Magnesium is a crucial ion essential for the proper functioning of the human body. It belongs to the group of alkalizing elements. It fulfills many significant functions, including influencing musculoskeletal excitability, growth and bone density, catalyzing the conversion of fats, proteins and carbohydrates, regulating blood glucose levels, and participating in thermoregulation. Furthermore, it is responsible for stabilizing the spiral of chromosomes and DNA acid. What are your thoughts on products that are worth consuming to meet the daily requirement for magnesium?

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Magnesium sources – full list

Magnesium in our diet is mainly found in cereal products such as farina, buckwheat, wheat germ, oatmeal, rye bread, and brown rice, as well as in leguminous products such as white beans, soybeans, peas, celery, and lentils. Magnesium is also present in nuts, cocoa, and bitter chocolate. As magnesium is a component of chlorophyll, the best sources of it are green vegetables such as spinach, rocket, botvin, and mustard. Among the fruits, dried figs and dates, bananas, and avocados stand out. Other vegetables and fruits, meat, fish, and eggs contain a moderate amount of magnesium. In dairy products and beverages, the magnesium content is usually low. Drinking water, especially hard water, also provides magnesium - it contains about 30 mg of magnesium / dm³ of water. Below is a list of the 8 best natural sources of magnesium.

Seeds and grains

Pumpkin seeds contain the highest amount of magnesium, among all food products. 100 grams of the seeds provide up to 540 milligrams of magnesium. Blueberries (458 mg/100 g) and sunflower seeds (359 mg/100 g) are also excellent sources of magnesium. The mentioned seeds make a great addition to meals such as porridge or oatmeal.

Cocoa Tree

Occupying the second spot on the list of the best magnesium-rich foods is the cocoa tree (420 mg/100 g). I'm not talking about the sweet cocoa products that can be found on store shelves, as they are far from the nutritional value of real bitter cocoa. Especially during fall and winter evenings, it's worth enjoying a cup of warm, natural cocoa with milk.

Nuts and other edible fungi

From this day forward, while watching television, instead of fatty and salty snacks such as chips, salted nuts, pulses, or crackers, consume nuts and other edible fungi, which are an excellent source of magnesium, starting with Brazil nuts (376 mg/100 g), almonds (269 mg/100 g), kidney nut seeds (267 mg/100 g), groundnut seeds (180 mg/100 g), legume seeds (140 mg/100 g), and Italian nut seeds (99 mg/100 g).

Baked or cooled rice grains

Every now and then, it is worth baking rice grains instead of pasta or potatoes for dinner. This nutritious grain can enrich our body with 218 mg of magnesium. The grains of legumes are full of nutrients and are known for their high content of dietary fiber, amino acids, vitamins, and minerals.

Bitter chocolate

Chocolate is also a significant source of magnesium. There is 165 mg of magnesium in a single serving of bitter chocolate. Other varieties of chocolate also contain certain amounts of magnesium, but far less, as milk chocolate has 97 mg and white only 32 mg. Bitter chocolate is unquestionably the better choice when we experience a craving for something sweet, instead of sweets, cakes, or cookies. However, we should bear in mind that due to the presence of saturated fatty acids and high energy content, we should exercise moderation and not consume the entire serving in one go.

The oatmeal flakes

If you are captivated by oatmeal for breakfast, here is another reason why it should be present in your pantry. 100 grams of oatmeal flakes contain 129 mg of magnesium. A breakfast of oatmeal flakes with milk, a spoonful of pumpkin seeds, a handful of nuts, and a banana is the perfect start to the day.

Mineral water rich in magnesium and calcium

Mineral water can serve as a supplemental source of magnesium. Such water should contain 75-150 mg of magnesium cation Mg2+/dm3 water and 150-250 mg of calcium cation Ca2+/dm3 water. Muszynianka and Piwniczanka are examples of water that meet these criteria. Maintaining the magnesium-calcium balance is essential. Optimal ratios are one magnesium unit to two calcium units. Low calcium levels in the diet can lead to the release of calcium from bone tissue, while excessive intake can result in reduced magnesium absorption.