What foods are highest in magnesium?

The moment you bite into a piece of dark chocolate, there's a split second when the rich bitterness hits before the sweetness follows. That moment is cocoa at work — and darker chocolate usually means more cocoa solids, which also bring more magnesium.

Spinach cooked down to a cup delivers about 157 milligrams of magnesium — nearly 40% of the daily target in a single serving. Almonds come in around 76 milligrams per ounce, making them one of the most concentrated sources among common foods.

Magnesium is a cofactor in hundreds of enzyme reactions that produce ATP — the energy currency of cells. Because magnesium supports energy production and muscle function, low magnesium status can contribute to fatigue, weakness, and muscle cramps.

Many magnesium-rich foods — including leafy greens, nuts, legumes, seeds, and whole grains — have long been staples in traditional diets around the world.

In the kitchen, magnesium intake starts with choosing magnesium-rich foods consistently — and cooking technique can help preserve more of what's already there. Boiling spinach can leach some magnesium into the water — steaming or sautéing helps preserve more of it.