7 Foods With More Magnesium Than Oats

Health: Trusted and Empathetic Health and Wellness Information • February 20, 2026 • health

Key Points:

Several foods contain more magnesium than oatmeal, which has about 60 mg per cup; magnesium supports muscles, nerves, and bones.
Top magnesium-rich foods include pumpkin seeds (168 mg/oz), cooked spinach (157 mg/cup), whole wheat flour (117 mg/100g), chia seeds (95 mg/oz), almonds (77 mg/oz), quinoa (118 mg/cup), and avocados (67 mg/cup).
These foods also provide additional nutrients like protein, fiber, healthy fats, iron, zinc, and vitamins that support overall health and digestion.
Daily magnesium needs vary by age and sex, with men requiring about 410-420 mg and women 310-320 mg, increasing during