Magnesium is an essential macro-mineral required for over 300 enzymatic reactions in the human body. From supporting ATP energy synthesis to neuromuscular signaling, keeping your intake consistent is foundational for long-term health.
Top Magnesium-Dense Whole Foods
Whole foods deliver magnesium inside an intact dietary matrix enriched with polyphenols, prebiotics, and synergistic mineral cofactors.
- Pumpkin Seeds (Pepitas): 534 mg per 100g (~156 mg per 1 oz serving)
- Raw Almonds: 270 mg per 100g (~80 mg per 1 oz serving)
- Cooked Spinach: 87 mg per 100g (~157 mg per cup cooked)
- Dark Chocolate (70-85%): 228 mg per 100g (~64 mg per 1 oz serving)