What foods have magnesium?

Foods high in magnesium include a variety of nutrient-dense options such as dark chocolate, avocados, nuts, seeds, whole grains, legumes, and leafy greens. For example, a 1-ounce serving of dark chocolate contains about 65 mg of magnesium, while a medium avocado provides around 58 mg. Nuts like cashews and almonds are also excellent sources, with cashews containing approximately 83 mg per ounce^[1][2][3][4].

Legumes, such as black beans, can deliver significant magnesium, with one cup providing about 120 mg. Additionally, whole grains like oats and quinoa, as well as leafy greens like spinach, contribute beneficial amounts of this essential mineral^[2][4][5][6].