Magnesium-Rich Foods in India: 15 Vegetarian Sources (Per 100g)
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Quick answer: The richest everyday vegetarian sources of magnesium in India are pumpkin seeds (about 550-590mg per 100g), flax seeds, sesame seeds, chia seeds, sunflower seeds, cashews and almonds. Dals, rajma, chana and whole-wheat atta add more through the day. Adults need roughly 370-440mg a day.
Magnesium per 100g: 15 vegetarian foods
| Food (per 100g) | Magnesium (approx.) |
|---|---|
| Pumpkin seeds | 550-590mg |
| Flax seeds (alsi) | 390mg |
| Sesame seeds (til) | 350mg |
| Chia seeds | 335mg |
| Sunflower seeds | 325mg |
| Cashews (kaju) | 290mg |
| Almonds (badam) | 270mg |
| Dark chocolate (70-85%) | about 230mg |
| Peanuts | 170mg |
| Rajma (dry) | 140mg |
| Brown rice (raw) | 140mg |
| Whole-wheat atta | 135mg |
| Oats | about 140mg |
| Chana / chickpeas (dry) | 115mg |
| Spinach (palak, raw) | 80mg |
Approximate values based on USDA FoodData Central. Actual values vary by variety and processing.
How much magnesium do you need?
ICMR-NIN's 2020 recommendations suggest about 440mg a day for adult men and 370mg for adult women. Most of it can come from whole grains, dals, nuts and seeds.
Why magnesium matters
- Supports normal muscle and nerve function
- Involved in energy metabolism
- Contributes to normal bone health
Easy ways to eat more magnesium
- Snack on seeds: a 30g handful of pumpkin seeds gives about 165-175mg.
- Top your breakfast: add chia, flax or sunflower seeds to oats, poha or curd.
- Choose whole grains: whole-wheat atta and brown rice over refined versions.
- Keep dals and rajma-chana regular in weekly meals.
- Swap fried namkeen for dry-roasted seeds and nuts.
Read more: magnesium and zinc in pumpkin seeds, zinc-rich vegetarian foods and pumpkin seeds benefits.
Try our oil-free flavoured pumpkin seeds, chia seeds, flax seeds and sunflower seeds.
