Which foods are good sources of magnesium?

Green leafy vegetables, beans and other legumes, nuts, seeds and whole grains. In general, foods with fiber provide magnesium.^[1] Some examples:

• pumpkin seeds, roasted, 1 ounce (28 g): 156 mg^[1]
• chia seeds, 1 ounce: 111 mg^[1]
• almonds, 1 ounce: 80 mg^[1]
• spinach, boiled, half a cup: 78 mg^[1]
• black beans, cooked, half a cup: 60 mg^[1]
• brown rice, cooked, half a cup: 42 mg^[1]
• banana, 1 medium: 32 mg^[1]
• milk, 1 cup: 27 mg^[1]

Refined grains lose much of their magnesium when the germ and bran are removed. Tap, mineral and bottled water can add from 1 mg to more than 120 mg per liter, depending on the source.^[1] The body absorbs about 30 to 40% of the magnesium in food.^[1]