Everyday foods that contain magnesium
Magnesium occurs across many food groups, including seeds, nuts, legumes and leafy vegetables. Comparing foods is most useful when the preparation and portion are clear.
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It is spread across food groups
EFSA identifies nuts, whole grains, vegetables, legumes, and other foods as dietary sources of magnesium.
Different foods, different portions
Pumpkin seeds, almonds and spinach all contain magnesium. A small serving of seeds and a serving of vegetables have different weights, so their amounts need to be compared on a stated basis.
Read the food description
Raw and cooked foods are separate records in food-composition tables. Preparation and water content affect comparisons per 100 grams. Use the entry that matches the food being discussed, and keep its portion visible.
References
Source-checked educational draft. Human editorial review pending.
European Food Safety AuthorityScientific Opinion on Dietary Reference Values for magnesiumSource accessed 2026-09-04NIH Office of Dietary SupplementsMagnesium: Fact Sheet for Health ProfessionalsSource accessed 2026-09-04USDA Agricultural Research ServiceFoodData CentralSource accessed 2026-09-04