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.
Daily target: 310–420 mg.
Top 3 foods high in magnesium
Per 100 g, with each food's share of the 420 mg daily value.
- 550 mg131% DV
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 mg80% DV
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 mg64% DV
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.
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