A magnesium-rich diet usually comes from several regularly eaten foods, not a single top performer. Comparing realistic portions is therefore more useful in everyday life than asking which food has the highest value per 100 grams.
Five portions for orientation
The following selection comes from a DGE example calculation. Amounts refer to the edible portion and preparation stated. They are reference values, not measurements of your particular purchases. [1]
| Food | Portion | Approximate magnesium |
|---|---|---|
| Oats | 60 g | 77.4 mg |
| Pumpkin seeds | 20 g | 57.0 mg |
| Whole-grain bread | 100 g | 55.0 mg |
| Potatoes, cooked | 250 g | 52.5 mg |
| Spinach, frozen and cooked | 150 g | 91.5 mg |
The table is not a ranking per 100 grams or a complete daily plan. Its different portion sizes show how ordinary meals can contribute to intake.
Turn the values into simple meals
A breakfast idea is a bowl of oats with yogurt or a suitable plant-based alternative, fruit and a few seeds. For a main meal, combine potatoes and vegetables with an appropriate protein source. Whole-grain bread can form part of a straightforward bread-based meal.
These suggestions are not individually calculated. Choose foods you enjoy and tolerate. There is no need to repeat the same combination daily or eat unfamiliar quantities of seeds simply to reach a table value.
What the calculation shows—and what it does not
According to the table, the example 60 grams of oats and 20 grams of pumpkin seeds together supply approximately 134 milligrams of magnesium. This is the calculated content of those two components, not proof of a fully adequate diet or the amount actually absorbed.
Other ingredients and later meals count too. For total daily intake in adults, the DGE gives estimated adequate values of 300 milligrams for women and 350 milligrams for men. [2] This does not create an obligation to use kitchen scales to reach exactly the same number every day.
Assess drinks using their own labels
Mineral waters can contain different magnesium amounts. The particular figure in milligrams per liter and the volume actually consumed are therefore more useful than the general term mineral water. DGE example calculations also include drinks. [1]
Our calculation example: at 30 milligrams per liter, 0.5 liters supply 15 milligrams. This is not a figure for every water or a reason to drink beyond individual instructions.
When a list alone is insufficient
With a heavily restricted diet, persistent symptoms or illness, actual nutritional provision needs individual assessment. One food cannot compensate for every limitation. Likewise, a general list of magnesium-rich foods should not be used to infer a high additional supplement dose.
Frequently asked questions
Are all values given per 100 grams?
No. The table explicitly states different serving sizes.
Must I eat all five foods every day?
No. They are examples, not a prescribed combination.
Does every mineral water contain the same magnesium amount?
No. Calculations use the label of the particular water.
Does the table prove that my personal intake is adequate?
No. The entire diet and, where relevant, health circumstances would need consideration.
Further reading
Compare portions of potassium-rich foods and find simple protein snacks.
Sources
- German Nutrition Society: Magnesium FAQ, example food-intake calculation
- German Nutrition Society: Magnesium reference values
Editorially updated: September 28, 2026. Reference values and our own meal ideas, not an individual dietary calculation.
