~2B
People lacking key micronutrients
Around 2 billion people lack essential vitamins and minerals such as iron, zinc, iodine and vitamin A.
Source: WHO
Foods high in magnesium
Which foods are high in magnesium, how much you need a day in the UK, and an easy day of eating that reaches your target.
Last reviewed: October 2026 · How we check our content
Magnesium in numbers
300 mg
a day for men aged 19–64
270 mg
a day for women aged 19–64
400 mg
or less a day from supplements is unlikely to cause harm
Nuts & greens
are the easiest everyday sources
Foods high in magnesium (per portion)
| Food | Portion | Magnesium |
|---|---|---|
| Pumpkin seeds | 30 g | ~150 mg |
| Almonds | 30 g | ~80 mg |
| Cashews | 30 g | ~75 mg |
| Spinach (cooked) | 80 g | ~60 mg |
| Black beans / kidney beans | 120 g | ~50–60 mg |
| Dark chocolate (70%+) | 30 g | ~65 mg |
| Wholemeal bread | 2 slices | ~45 mg |
| Brown rice (cooked) | 180 g | ~70 mg |
| Porridge oats | 40 g | ~50 mg |
| Avocado | ½ fruit | ~30 mg |
| Banana | 1 medium | ~32 mg |
| Salmon | 100 g | ~30 mg |
A day with over 300 mg
- Breakfast: porridge with banana and pumpkin seeds — ~230 mg
- Lunch: wholemeal sandwich and spinach salad — ~100 mg
- Snack: small handful of almonds — ~80 mg
Tip
Most people get enough magnesium from a varied diet. High-dose supplements can cause diarrhoea — check with a pharmacist first.
World health facts
All facts30%
Women 15–49 with anaemia
Nearly a third of women of reproductive age are anaemic, often due to iron deficiency.
Source: WHO 2023
40%
Young children with anaemia
About 40% of children aged 6–59 months worldwide have anaemia.
Source: WHO 2023
~1B
People low in vitamin D
Around a billion people are vitamin D deficient — common in the Middle East despite the sun, due to covered skin and indoor life.
Source: Nutrients reviews
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Questions people ask
What food is highest in magnesium?
Pumpkin seeds, almonds, cashews, spinach, beans, wholegrains and dark chocolate are among the richest sources.
How much magnesium do I need a day?
In the UK, 300 mg a day for men and 270 mg for women aged 19–64.
Do bananas have magnesium?
Yes, about 30 mg in a medium banana — useful, but seeds and nuts provide much more.
Sources
- • NHS: Vitamins and minerals — Magnesium
- • UK Reference Nutrient Intake
- • BDA Food fact sheets
- • NIH Office of Dietary Supplements: Magnesium
General information based on UK public health sources, not medical advice. Speak to your GP, pharmacist or a registered dietitian before major diet changes or starting supplements, especially if you are pregnant, have a health condition or take medication.