Healthdirect Free Australian health advice you can count on.

Medical problem? Call 1800 022 222. If you need urgent medical help, call triple zero immediately

healthdirect Australia is a free service where you can talk to a nurse or doctor who can help you know what to do.

beginning of content

Foods high in magnesium

7-minute read

Key facts

  • Magnesium is a mineral that is essential for healthy muscles, nerves, bones and blood sugar levels.
  • If you don't get enough magnesium in your diet over a long time, you may be at a higher risk of health problems such as heart attack, stroke, diabetes and osteoporosis.
  • Many foods contain magnesium, including leafy green vegetables, such as spinach, legumes, nuts, seeds and whole grains.
  • Most young children in Australia get enough magnesium, but more than 1 in 3 Australian adults don't get enough magnesium every day.
  • If you have a magnesium deficiency or certain health problems, your doctor may recommend you take a magnesium supplement.

What is magnesium?

Magnesium is a mineral essential for healthy muscles, nerves, bones and blood sugar levels. If you don't get enough magnesium in your diet over a long time, you may be at a higher risk of health problems such as heart attack, stroke, diabetes and osteoporosis.

Many foods contain magnesium, but the main sources in Australia are cereals and non-alcoholic drinks like coffee and water.

Read more on magnesium and your health.

Which foods are rich in magnesium?

Most people get all the magnesium they need from food. In general, foods that are high in fibre provide magnesium. Some good sources of magnesium include:

  • leafy green vegetables, such as spinach
  • legumes
  • nuts and seeds
  • whole grains

Tap, mineral, and bottled waters can also be sources of magnesium, but the amount of magnesium they contain depends on the brand.

You can get magnesium from the following foods. The amount of magnesium that each food item has is shown in milligrams (mg):

Food Serving size Magnesium content (mg)
Pumpkin seeds 30g 156
Chia seeds 30g 111
Almonds 30g 80
Spinach, boiled ½ cup 78
Cashews 30g 74
Peanuts ¼ cup 63
Soy milk 1 cup 61
Rolled oats, cooked in unsalted water 100g 29
Whole wheat bread, 2 slices 2 slices 46
Avocado, cubed 1 cup 44
Brown rice, cooked ½ cup 42
Milk 1 cup 24

Find out how much magnesium you should have every day.

Should I take magnesium supplements?

Most young children in Australia get enough magnesium, but more than 1 in 3 people don't get enough magnesium every day.

If you have a magnesium deficiency or certain health problems that put you at risk of a deficiency, your doctor may recommend you take a magnesium supplement.

Learn more about magnesium deficiency.

You can't get too much magnesium from food, but if you have been prescribed a magnesium supplement, it is important not to take more than the recommended dose. Having too much magnesium from a supplement can cause diarrhoea, nausea and stomach cramps.

Magnesium supplements can interfere with some other medicines you may be taking,

Always tell your doctor or pharmacist about any other medicines, supplements or over-the-counter medicines you are taking. They can advise you whether any of your medicines are likely to interact.

Resources and support

Learn more here about the development and quality assurance of healthdirect content.

Last reviewed: June 2023


Back To Top

Need more information?

These trusted information partners have more on this topic.

Top results

How is Coeliac disease treated? - Coeliac Clinic Mindovergut.com

How is Coeliac disease treated? The gluten-free diet Currently, the only effective treatment for coeliac disease is the gluten-free diet

Read more on Mindovergut.com website

Magnesium | Pathology Tests Explained

This test measures the amount of magnesium in your blood. Normally, only a very small amount (about 1%) of the total magnesium found in the body is present i

Read more on Pathology Tests Explained website

Nuts, health and kids | Nutrition Australia

Learn about the nutritional benefits of nuts for health, and how nuts can be incorporated into children's diets.

Read more on Nutrition Australia website

Grain ( cereal ) foods, mostly wholegrain and / or high cereal fibre varieties | Eat For Health

Most Australians consume less than half the recommended quantity of wholegrain foods, and too much refined grain (cereal) food.  At least two thirds of grain foods eaten should be wholegrain.

Read more on NHMRC – National Health and Medical Research Council website

Five foods to help lower blood pressure

One the easiest steps you can take to prevent high blood pressure is choosing healthy foods.

Read more on Heart Foundation website

Vitamins and minerals - Better Health Channel

Vitamins and minerals are organic compounds that are required in very small amounts, for a variety of metabolic processes.

Read more on Better Health Channel website

Crohn's disease and ulcerative colitis - Better Health Channel

When people with inflammatory bowel disease are not experiencing a flare-up of their illness, they feel quite well and are often free of symptoms.

Read more on Better Health Channel website

Do multivitamins make you healthier, or are they just a feel-good waste of money? | Queensland Health

Many of us gulp them down before rushing out the door for another hectic day, but do they help?

Read more on Queensland Health website

Vegetables and legumes / beans | Eat For Health

Did you know most Australians eat only about half the recommended quantity of vegetables per day?  There is strong evidence that for each serve of vegetables eaten each day the risk of coronary heart disease is reduced even further!  Also, by eating vegetables, especially colourful vegetables, there is a reduced risk of stroke and weight gain. Vegetables, including legumes/beans are nutrient dense, low in kilojoules, and are a good source of minerals and vitamins (such as magnesium, vitamin C and folate), dietary fibre and a range of phytochemicals including carotenoids.

Read more on NHMRC – National Health and Medical Research Council website

Nuts in a healthy diet - MyDr.com.au

Nuts provide protein and are a source of dietary fibre as well as contributing many vitamins and minerals. Many studies show nuts are beneficial to health, especially heart health.

Read more on myDr website

Healthdirect 24hr 7 days a week hotline

24 hour health advice you can count on

1800 022 222

Government Accredited with over 140 information partners

We are a government-funded service, providing quality, approved health information and advice

Australian Government, health department logo ACT Government logo New South Wales government, health department logo Northen Territory Government logo Queensland Government logo Government of South Australia, health department logo Tasmanian government logo Victorian government logo Government of Western Australia, health department logo

Healthdirect Australia acknowledges the Traditional Owners of Country throughout Australia and their continuing connection to land, sea and community. We pay our respects to the Traditional Owners and to Elders both past and present.