Foods high in Magnesium
Magnesium is a cofactor in over 300 enzyme reactions, from energy production to muscle relaxation. Many people fall short, and low intake is linked to cramps, poor sleep, and headaches.
The ranking
Top 3 foods high in magnesium
Per 100 g, with each food's share of the 420 mg daily value.
- 550
One of the densest magnesium sources you can sprinkle on anything.
Realistically eaten by the spoonful, not the 100 g. A normal serving is closer to 10–15 g.
- 335
A spoonful adds magnesium plus fiber and omega-3.
Realistically eaten by the spoonful, not the 100 g. A normal serving is closer to 10–15 g.
- 270
A handful covers a meaningful slice of the day's target.
Quick tip
Keep nuts and seeds within reach. They're the easiest reliable magnesium top-up.
This is just the top of the list
Which foods high in magnesium would you actually eat?
A list of three is a start. In the izeeva app you get your full top 10, plus the one food high in magnesium that fits your tastes, then reworks it into meals you'll actually crave. You can also look up the magnesium in any ingredient you search, per 100 g.
Check any ingredient
Check any food's magnesium
Search any ingredient and see its magnesium per 100 g, straight from real food data.
In the izeeva app you can look up the magnesium in any food you like, not just this list, with the exact amount per 100 g.