| Pumpkin seeds |
592 |
One of the richest sources; also rich in zinc and healthy fats |
| Almonds |
270 |
Also provide calcium, vitamin E and healthy fats |
| Cashews |
260 |
A good all-round mineral source |
| Dark chocolate (70%+) |
228 |
Excellent source; choose high cocoa content |
| Boiled spinach |
87 |
Cooking reduces volume but concentrates minerals |
| Black beans (cooked) |
70 |
Also provide protein, fibre and iron |
| Edamame (cooked) |
64 |
Good plant-based protein alongside magnesium |
| Quinoa (cooked) |
64 |
One of the few grains providing a meaningful dose |
| Wholemeal bread |
56 |
Considerably more magnesium than white bread |
| Brown rice (cooked) |
44 |
Considerably more magnesium than white rice |
| Salmon (cooked) |
30 |
Also rich in omega-3 fats, B12 and vitamin D |
| Banana |
27 |
Provides potassium and magnesium; a convenient source |
| Full-fat milk |
11 |
Moderate source; calcium can compete with absorption |
