Stop guessing your way through the vitamin aisle and master your recovery with our definitive guide to the 25 best magnesium rich foods, ranked by density for the health-conscious Australian.
8 min read
Magnesium is a vital "workhorse" mineral responsible for over 300 biochemical reactions in the human body, including muscle function, energy production, and supporting a healthy nervous system. Despite its importance, many Australians fall short of the recommended daily intake due to the prevalence of processed foods and declining soil mineral levels. For the average adult, daily targets sit between 320mg and 420mg, yet it is remarkably easy to miss these numbers without conscious effort. By focusing on magnesium rich foods and foods high in magnesium, you can naturally support your recovery, sleep quality, and metabolic health. This guide provides a practical, science-backed shopping list to help you hit your targets through whole foods first.
If you are looking for the fastest way to boost your levels, prioritise these five magnesium dense foods which offer the highest concentration per serving:
Pumpkin Seeds (Pepitas): 156mg per 30g serve
Chia Seeds: 95mg per 30g serve
Almonds: 80mg per 30g serve
Spinach (Cooked): 78mg per ½ cup serve
Black Beans: 60mg per ½ cup serve
Aim to include 2-3 of these every day to comfortably hit your magnesium target.
In Australia, the National Health and Medical Research Council (NHMRC) sets the Recommended Dietary Intake (RDI) to ensure the nutritional needs of practically all healthy individuals are met. You can find detailed breakdowns on the official Eat For Health website.
Men (19–30 years): 400mg / day
Men (31+ years): 420mg / day
Women (19–30 years): 310mg / day
Women (31+ years): 320mg / day
During pregnancy, magnesium requirements increase to support the growing foetus and maternal tissue. The NHMRC recommends approximately 350mg to 400mg per day depending on age. Always consult your healthcare professional to tailor these numbers to your specific needs.
Athletes and gym-goers often require higher intakes, sometimes 10–20% above the RDI. This is because magnesium is lost through sweat and utilised rapidly during strenuous muscle contractions and energy metabolism. If you find yourself prone to muscle cramps or lingering fatigue after training at the gym, increasing magnesium in food should be your first line of defence.
To help you navigate the grocery aisle, here is a definitive ranking of magnesium sources based on a standard 320mg RDI target.
Nuts and seeds are arguably the most efficient way to consume magnesium dense foods. Because they are nutrient storage vessels for plants, they pack a massive mineral punch in a very small volume.
1. Pumpkin Seeds (Pepitas)
Containing 156mg per 30g serve, pepitas are the undisputed king of magnesium. Tip: Sprinkle a tablespoon over your morning porridge or add them to a salad for an easy crunch and a massive mineral boost.
2. Chia Seeds
With 95mg per 30g serve, chia seeds are a versatile staple. Tip: Mix them into a "chia pod" or smoothie. They absorb liquid, making them great for gut health and hydration too.
3. Almonds
A 30g serve (about a small handful) provides 80mg of magnesium. Tip: Keep a jar of raw almonds on your desk for a mid-afternoon snack to ward off the 3 pm slump.
4. Cashews
Cashews provide 74mg per 30g serve and are a great source of healthy fats. Tip: Toss a handful into a chicken and ginger stir-fry during the final minute of cooking.
5. Brazil Nuts
While famous for selenium, a 30g serve also offers about 107mg of magnesium. Tip: Limit yourself to 2-3 nuts a day to avoid excessive selenium intake while still hitting your magnesium goals.
6. Sunflower Seeds
These offer roughly 38mg per 30g serve. Tip: They are an affordable addition to home-baked bread or sprinkled over smashed avo on toast.
7. Flaxseed (Linseed)
Ground flaxseeds provide approximately 110mg per 30g. Tip: Always buy them ground (or grind them yourself) as the whole seeds often pass through the digestive tract unabsorbed.
Legumes are a fantastic, budget-friendly way to increase magnesium foods while adding plant-based protein and fibre to your diet.
8. Black Beans
Boasting 60mg per ½ cup cooked, these are a nutrient dense powerhouse. Tip: Add rinsed canned black beans to your burrito bowls or a hearty veggie soup.
9. Edamame
These young soybeans provide 50mg per ½ cup. Tip: Buy them frozen from the supermarket and enjoy them steamed with a pinch of sea salt as a high-protein snack.
10. Kidney Beans
With 35mg per ½ cup cooked, they are an easy pantry staple. Tip: Perfect for a slow-cooked chilli con carne or mixed into a four-bean salad.
11. Chickpeas
Offering 39mg per ½ cup cooked, chickpeas are incredibly versatile. Tip: Roast them with spices for a crunchy snack or blend them into a creamy homemade hummus.
12. Lentils
Lentils provide 36mg per ½ cup cooked. Tip: Red lentils are perfect for thickening up a winter dahl or bolognese sauce without changing the flavour profile.
When grains are refined (like white flour), the magnesium-rich bran and germ are removed. Choosing whole grains ensures you keep the minerals intact.
13. Quinoa
One cup of cooked quinoa delivers 118mg of magnesium. Tip: Use quinoa as a direct swap for white rice or couscous to significantly "upgrade" the nutrition of your meal.
14. Brown Rice
Brown rice contains 84mg per cup, compared to just 19mg in white rice. Tip: If the texture is too firm for you, try a "brown and white" mix to transition your palate.
15. Rolled Oats
Half a cup of dry oats provides about 56mg. Tip: A classic bowl of oats with a scoop of True Protein WPI90 is the ultimate recovery breakfast.
16. Wholegrain Bread
A single slice can offer around 25mg of magnesium. Tip: Look for "stone-ground" or "sprouted" varieties at your local bakery for the best nutrient profile.
While raw greens are great, cooked greens allow you to consume a larger volume, and therefore more magnesium, in a single sitting. If you struggle to hit your veggie targets, a concentrated supplement like True Protein Greens can provide a reliable daily nutrition baseline.
17. Spinach (Cooked)
Cooked spinach provides 78mg per ½ cup serve. Tip: Wilt a big handful into your scrambled eggs, it shrinks significantly, making it easy to eat more.
18. Swiss Chard / Silverbeet
Silverbeet (the common Aussie term) offers 75mg per ½ cup cooked. Tip: Sauté with garlic and a squeeze of lemon for a classic, magnesium-rich side dish.
19. Kale
One cup of cooked kale provides roughly 30mg. Tip: Remove the tough stems before sautéing to make the texture more palatable.
20. Broccoli
One cup of cooked broccoli provides about 32mg. Tip: Don't throw away the stalks! Slice them thinly and include them in your stir-fry; they are packed with minerals.
21. Potato (with Skin)
A medium potato with the skin on provides 48mg. Tip: Most of the magnesium is in or just under the skin, so keep the peel on when mashing or roasting.
22. Avocado
One medium avocado contains around 58mg of magnesium. Tip: Smash it on wholegrain toast for a "double-up" magnesium breakfast.
23. Banana
A large banana provides roughly 37mg. Tip: They are the perfect portable pre-workout snack to support muscle function during training.
24. Dark Chocolate (70% or higher)
A 30g serve of dark chocolate provides 64mg. Tip: While it's a great source, it's also energy-dense, so treat it as a mindful dessert rather than a primary food source.
25. Salmon (Cooked)
A 100g fillet provides 26mg. Tip: You get the added benefit of Omega-3 fatty acids, which work synergistically with magnesium to support heart health.
The Power Topping: Add a tablespoon of pumpkin seeds and chia seeds to every breakfast.
The Smart Swap: Replace white rice and pasta with quinoa or brown rice.
The Green Habit: Wilt spinach or silverbeet into at least one meal a day.
Snack Smarter: Swap crackers or biscuits for a small handful of raw almonds or cashews.
Yes, magnesium is a water-soluble mineral, meaning it can leach into cooking water. Boiling vegetables can reduce their magnesium content by up to 30%. To preserve the mineral content, opt for steaming, roasting, or stir-frying. If you do boil vegetables for a soup or stew, ensure you consume the liquid, as the minerals will be retained in the broth. Highly processed foods (like white bread and sugary cereals) lose about 80% of their magnesium during the refining process, which is why whole foods are always the superior choice.
While we always advocate for a "food first" approach, certain lifestyle factors can make it difficult to maintain optimal levels through diet alone.
You may benefit from a supplement if you experience persistent muscle cramps, poor sleep quality, high stress levels, or if you are engaging in high-intensity athletic training. Always consult with a GP or accredited dietitian to confirm a deficiency.
Not all supplements are created equal. Magnesium Glycinate is highly bioavailable and gentle on the stomach, making it ideal for sleep and relaxation. Magnesium Citrate is also well-absorbed and often used to support digestion. For a comprehensive recovery formula, consider True Protein Magnesium+, which combines magnesium with zinc and B6. For more detail, see our Magnesium Supplements Australia Guide.
Achieving optimal magnesium levels is one of the simplest ways to improve your physical recovery and mental wellbeing.
Shop Smart: Print the ranking table above or save it to your phone for your next trip to Coles or Woolworths.
Stack Your Wins: Aim to include at least three of the "Top 5" foods in your daily routine.
Bridge the Gap: If you find it hard to incorporate magnesium rich foods into your diet, try a supplement like Magnesium+. 1 serve will give you 422mg which is above the RDI.
What food is highest in magnesium?
How can I get more magnesium in my diet?
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IMPORTANT INFORMATION: all content provided here is of a general nature only and is not a substitute for individualised professional medical advice, diagnosis or treatment and reliance should not be placed on it. For personalised medical or nutrition advice, please make an appointment with your doctor, dietitian or qualified healthcare professional.
