Key Takeaways

Pumpkin seeds are a magnesium-rich food, containing 165 milligrams per serving.

Leafy greens, nuts, and legumes provide adequate magnesium, too.

Incorporating various magnesium-rich foods into your diet can help you meet the recommended dietary allowance of 300–400 milligrams.

One ounce of dried pumpkin seeds provides around 165 milligrams (mg) of magnesium. Several common foods pack in nearly the same amount of magnesium per serving. Including a variety of magnesium sources in your diet can help you meet your daily needs.

1. Spinach

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Serving: 1 cup

Magnesium: 160 mg

One cup of cooked spinach delivers 160 mg of magnesium, nearly the amount you get from a serving of pumpkin seeds. Spinach also supplies iron, vitamin K, and antioxidants

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